Low FODMAP Oreo Ice Cream Sandwiches

Craving a summer treat that’s also gentle on your gut?
These delicious Oreo-style ice cream sandwiches are not only creamy and refreshing, but also low FODMAP, lactose-free, and gluten-free. Perfect for anyone following the FODMAP diet or simply eating with more awareness.

While classic Oreos don’t fit into a low FODMAP diet due to wheat, lactose, and added sugars, in this recipe we make our own healthier version of the cookie. Paired with a soft, homemade ice cream filling, they make the ultimate summer indulgence.

Whether you’re throwing a party, looking for a self-care treat, or just want something cool for the patio—these homemade ice cream sandwiches are a perfect pick!

Ingredients

For the cookies:

• 85 g unsalted, lactose-free butter (at room temperature)
• Sweetener to taste (equivalent to 100 g of sugar, such as erythritol or sucralose)
• 1 medium egg
• 150 g gluten-free oat flour
• 35 g 100% pure cocoa powder
• 5 ml liquid vanilla
• 1/2 teaspoon baking powder

For the ice cream filling:

• 200 ml lactose-free heavy cream (at least 35% fat), well chilled
• 100 g dextrose (or another sweetener of choice)
• 5 ml vanilla flavoring
• 4 of the above cookies, already baked and crumbled

Instructions

1. Cookie preparation:
In a bowl, cream the room-temperature butter with the sweetener until smooth.
Add the egg and vanilla, and mix well.
Add the oat flour, cocoa powder, and baking powder. Mix until a uniform dough forms.
Use a round cookie cutter to form evenly sized circles.
Bake at 180°C (350°F) for 15–20 minutes. Let cool completely.
2. For the ice cream:
Whip the chilled cream using an electric mixer.
Once it begins to thicken, add the dextrose and vanilla.
Beat until soft, stable peaks form.
Gently fold in the crumbled cookies with a spatula.
Tip: Freeze the filling for 20–30 minutes before assembling the sandwiches for better firmness.
3. Sandwich assembly:
Take one cookie, add a generous scoop of the filling, and top with another cookie.
Press gently and smooth the edges with a spatula.
Freeze for at least 2 hours before serving.

Tips for Creamy & Digestive-Friendly Ice Cream

Dextrose: The secret to creamier, more gut-friendly ice cream
Dextrose is a pure form of glucose that works great as a sweetener in ice cream.
It helps prevent crystallization and contributes to a smoother, creamier texture.
It lowers the freezing point, making the ice cream easier to scoop.
Suitable for those with fructose or sorbitol intolerance.
Naturally low FODMAP.
⚠️ Note: Dextrose isn’t ideal for baking, as it loses sweetness at high temperatures. For the cookies, use a heat-stable sweetener like erythritol, rice syrup, or sucralose—depending on your tolerance.

Dairy: Higher fat, lactose-free is better
The higher the fat content in the cream, the creamier the ice cream.
Fat helps prevent large ice crystals and improves mouthfeel.
Use lactose-free cream (min. 35% fat), or add lactase drops to regular cream if needed.

Butter alternatives (for sensitivities):
Lactose-free butter
Goat or sheep butter
Mild plant oils like coconut, sunflower, or light olive oil
Note: These oils will affect the flavor and texture, so butter is still recommended for best results.

100% Cocoa: FODMAP-safe, antioxidant-rich, and flavorful
Low in FODMAPs
High in antioxidants
Rich, intense natural flavor
Suitable for those with lactose, fructose, or sorbitol intolerance
Avoid cocoa blends with milk or added sugars, as they may affect both digestibility and final flavor.