Garlic Naan

This low-FODMAP garlic naan is a soft, skillet-cooked gluten-free flatbread brushed with garlic-infused oil, so you get the garlic flavor without the fructans.

Prep 20 min

Cook 15 min

Serves 6

Gluten-freeVegetarian

Ingredients

• 2 cups (300g) gluten-free 1:1 flour blend (choose one without added inulin or chicory root fiber)
• 1 tsp xanthan gum (omit if your blend already lists xanthan or guar gum)
• 2 tsp baking powder
• 1/2 tsp baking soda
• 1 tsp cane or white sugar
• 3/4 tsp salt
• 1/2 cup (120g) plain lactose-free yogurt
• 1/2 cup (120ml) lactose-free milk, warmed
• 1 large egg
• 2 tbsp garlic-infused olive oil, plus more for the skillet

Garlic butter topping

• 2 tbsp butter
• 1 tbsp garlic-infused olive oil
• 2 tbsp finely sliced scallion GREEN tops (green part only)
• 1 tbsp chopped fresh cilantro or parsley (optional)

Instructions

Mix the dough

1. In a large bowl, whisk together the flour blend, xanthan gum (if using), baking powder, baking soda, sugar, and salt.
2. In a separate bowl, whisk the lactose-free yogurt, warm lactose-free milk, egg, and 2 tablespoons garlic-infused oil until smooth.
3. Pour the wet mix into the dry mix and stir until a soft, shaggy dough forms. Knead it in the bowl for 1 to 2 minutes until it holds together. Gluten-free dough stays tacky, so add flour 1 tablespoon at a time only if it is too wet to handle.
4. Cover the bowl and rest the dough for 15 minutes so the flours fully hydrate.

Shape the naan

1. Divide the dough into 6 equal pieces and roll each into a ball.
2. Working between two sheets of parchment (or on a floured surface), roll each ball into an oval about 1/4 inch (6mm) thick. Dust with a little extra flour if the dough sticks.

Cook and brush

1. Heat a cast iron or heavy nonstick skillet over medium-high and brush it lightly with garlic-infused oil.
2. Cook one naan at a time for 2 to 3 minutes, until bubbles form on top and the underside is golden with a few brown spots. Flip and cook 1 to 2 minutes more.
3. Stack the cooked naan under a clean towel to stay soft while you finish the rest.
4. Melt the butter with 1 tablespoon garlic-infused oil, brush it over the warm naan, and scatter the scallion greens and cilantro on top before serving.

Tips & Substitutions

• Check your flour blend. Some gluten-free all-purpose blends add inulin or chicory root fiber for texture, which is high in fructans. Read the label and pick a plain blend.
• Skip doubled-up gums. If your flour blend already contains xanthan or guar gum, leave out the extra teaspoon or the naan can turn gummy.
• Dairy-free version. Swap the lactose-free yogurt for a plain unsweetened almond or coconut yogurt and brush with garlic-infused oil instead of butter.
• No yogurt on hand. Use an equal amount of lactose-free plain kefir, or more lactose-free milk plus 1 teaspoon lemon juice to add a little tang.
• Make the oil yourself. Homemade garlic-infused oil is simple, and using oil rather than the clove is what keeps the fructans out.
• Green tops only. Use just the green part of the scallions. The white bulb is high in fructans and belongs in the same category as onion.

Why This Works

• Garlic flavor without the fructans. Garlic's FODMAPs are water-soluble and do not dissolve into oil, so infused oil carries the aroma while the offending sugars stay behind in the discarded clove.
• Gluten-free flour removes the wheat load. Swapping wheat flour for a low-FODMAP gluten-free blend takes out the fructans that come with regular naan.
• Lactose-free dairy keeps it gentle. Lactose-free yogurt and milk give the same soft, tender crumb without the lactose, and butter is naturally very low in lactose.
• Scallion greens read as onion. The green tops deliver the savory, oniony finish while staying low-FODMAP, unlike the high-fructan white bulb.

Storage

Keep cooled naan in an airtight container in the fridge for up to 3 days, or freeze layered with parchment for up to 2 months. Reheat in a dry skillet or a toaster for a minute until warm and pliable, or wrap in foil and warm in a low oven. Brush with a little fresh garlic butter after reheating if you want to bring back the shine. Serving sizes for tested low-FODMAP portions can change, so check the Monash app for the current guidance.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.