Pecan Pie

A low FODMAP pecan pie with a gluten-free butter crust and a filling of pecans, brown sugar, rice malt syrup, maple syrup, butter, and eggs.

Prep 30 min

Cook 1 hr 5 min

Serves 8

Gluten-freeVegetarian

Ingredients

Crust

• 1 1/4 cups (190g) gluten-free 1:1 flour blend (with xanthan gum, or add 1/2 tsp)
• 1 tbsp white sugar
• 1/2 tsp salt
• 1/2 cup (113g) cold unsalted butter, cubed
• 4 to 6 tbsp ice water

Filling

• 1 2/3 cups (160g) pecan halves
• 3 large eggs
• 3/4 cup (150g) packed brown sugar
• 1/2 cup (170g) rice malt syrup (also sold as brown rice syrup)
• 1/4 cup (80g) pure maple syrup
• 1/4 cup (57g) unsalted butter, melted and slightly cooled
• 2 tsp vanilla extract
• 1/2 tsp salt

Cut the pie into 8 slices. Each slice holds about 20g of pecans (roughly 10 halves), 1 tablespoon of rice malt syrup, and under 1 tablespoon of maple syrup, all within Monash's low FODMAP serves.

Instructions

Make the crust

1. Whisk the flour blend, sugar, and salt in a bowl.
2. Rub in the cold butter with your fingertips (or pulse in a food processor) until the mixture looks like coarse crumbs with some pea-sized pieces.
3. Add ice water 1 tablespoon at a time, mixing just until the dough holds together when pressed.
4. Shape into a disc, wrap, and chill for at least 30 minutes.

Par-bake the shell

1. Heat the oven to 400°F (200°C).
2. Roll the dough between two sheets of parchment to a 12-inch circle and fit it into a 9-inch pie dish. Trim and crimp the edge.
3. Line with parchment, fill with pie weights or dried beans, and bake for 15 minutes.
4. Remove the weights and parchment and lower the oven to 350°F (175°C).

Fill and bake

1. Whisk the eggs in a large bowl, then whisk in the brown sugar, rice malt syrup, maple syrup, melted butter, vanilla, and salt until smooth.
2. Spread the pecans over the bottom of the warm crust and pour the filling over them. The pecans float to the top as it bakes.
3. Bake for 45 to 50 minutes, until the edges are set and the center jiggles only slightly. Cover the crust edge with foil if it browns too fast.
4. Cool on a rack for up to 2 hours, then refrigerate until fully set, at least 2 hours more.

Tips & Substitutions

• Why no corn syrup. Corn syrup has not been lab tested for FODMAPs, so this pie uses rice malt syrup, which has been. It gives the same thick, glossy set.
• Toast the pecans. Five minutes in a dry skillet before they go in the crust deepens the flavor.
• Skip the honey. Honey and agave are high FODMAP. Maple syrup and rice malt syrup are the swaps.
• Dairy-free option. Use a firm block-style plant butter in both the crust and filling.
• Serve it with cream. Top slices with whipped lactose-free cream.
• Keep slices even. Cut 8 equal slices so each one carries the same pecan amount.

Why This Works

• Measured pecans. 160g across 8 slices keeps each slice near 20g, about 10 halves.
• Measured syrups. Each slice gets about 1 tablespoon of rice malt syrup and under 1 tablespoon of maple syrup, inside both low FODMAP serves.
• Gluten-free crust. The 1:1 flour blend replaces wheat, and par-baking keeps the bottom crisp under a wet filling.

Storage

Refrigerate the pie within 2 hours of baking and keep it covered in the fridge for up to 4 days. It freezes well, whole or in slices, for up to 2 months; thaw overnight in the fridge. Let slices sit out 20 minutes before serving for a softer filling.