Kerry Withoos, Accredited Practising Dietitian


Syrup Puddings

Recipes > Desserts

This dessert reminds me of my childhood favourite dessert, golden syrup dumplings. However this dessert is much easier to make and definitely lower in fat and calories than my childhood favourite. It is low fodmap and can be served with some lactose free ice-cream


  • 1 cup gluten free self-raising flour
  • 1/3 cup firmly packed brown sugar
  • ¼ cup low fat margarine
  • ½ cup lactose free milk
  • 1 egg
  • 2 tablespoons pure maple syrup or rice syrup


  • Preheat oven to 180°C or 160°C for fan forced
  • Lightly spray four 1-cup capacity ovenproof dishes with oil
  • Sift flour into medium bowl and 1 tablespoon of the brown sugar and mix.
  • Whisk together the margarine, milk and egg in a small jug and gradually add to flour mixture and stir until combined.
  • Spoon mixture into prepared dishes and sprinkle with remaining sugar.
  • Combine 1 ½ cups [375ml] of boiling water and syrup in a medium jug and pour over puddings.
  • Bake for 25 to 30 minutes or until golden and firm to touch.

Serves 4