FODMAP Carrot Cake

July 13, 2015
FODMAP Carrot Cake

‘Everything in moderation’ is my motto – meaning cake every now and then is more than ok! I also love baking, so being able to eat the finished product is just an added bonus. This recipe is another one modified from a family favourite and taught to me by my Mum when I was younger and a good helper in the kitchen!

The weekend just passed I went to visit my Grandparents and decided to bake a carrot cake to take with me for afternoon tea. Traditionally carrot cakes are topped with luscious cream cheese icing, but being a little pressed for time and deciding on making a dairy free version this time I opted to serve it without icing. I pulled the cake out of the oven just before we left, quickly taking a few snaps and then wrapping it in a tea towel and we were on our way. On arrival the cake was still warm and was more than edible without the icing making it ever so slightly more ‘healthy’! I recently came across bio-medicals ‘Organic Tasteless Coconut Oil‘ and decided this recipe would be a good way to put it through its paces in place of butter in the traditional recipe. I was really happy with the result and being a tasteless coconut oil no one even picked up on it. I think it may have even kept the cake slight more moist too, bonus!

After baking this recipe for years with my Mum I can never go to a bakery and have carrot cake. It’s just never as good!! So now you find yourself at a crossroad, and I’m going to challenge you to try this recipe and let me know if you have had better! I’ve also included my recipe for the cream cheese icing just in case you feel like you could handle a little dairy. I haven’t been able to try it with a lactose free cream cheese but I’m sure it would be equally as good! The other thing to keep in mind when adding the icing is the extra sugar you’ll be consuming, but as I said at the start ‘everything in moderation’ right? Of course everyone is different, so make sure you stick to what you know you can tolerate on the FODMAP diet.

A commonly asked question when following the FODMAP diet is around the use of spelt flour. Recently Monash University wrote an article on spelt flour and its tolerance for those following the FODMAP diet. Their analysis concluded that while spelt flour tends to be lower in FODMAPs than traditional wheat flour, it is still has a higher FODMAP content than gluten free flours. With keeping this in mind, it is important that you know your own tolerance to particular ingredients and if you decide that you can tolerate some spelt make sure you limit your intake.

FODMAP Carrot Cake


1 cup plain spelt flour

3/4 cup raw sugar

125g crumbed walnuts (the crumbed walnuts will be cheaper! But you can always chop whole walnuts)

1 1/2 cups grated carrot

1 tsp bicarb soda

1 tsp cinnamon

175g coconut oil

2 eggs


1. Preheat your oven to 180°C and line a 7″ round cake tin with baking paper.

2. In a large mixing bowl combine all the dry ingredients along with the grated carrot. Give this a quick stir so the carrot is combined, this just helps it to mix a little better once you add you wet ingredients.

3. If your coconut oil has solidified, warm it gently to return it back to a liquid then add it to your dry ingredients along with the eggs. Mix all ingredients well to combine.

4. Pour the mixture into your preprepared tin and bake for approximately 45 minutes, or until a skewer comes out clean. Remove from the oven once cooked and let sit for 5 minutes before turning out onto a cooling rack.

FODMAP Carrot Cake

And if you want to try my cream cheese icing, here it is…

120g cream cheese

3 tbsp margarine

250g icing sugar

1 tsp vanilla essence

Ensure all ingredients are at room temperature and place in your electric mixer. Start the mixer on a low speed to combine all ingredients then switch to top speed until the icing is smooth and creamy.





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  • Reply Stephanie March 5, 2016 at 9:36 pm

    Hi, can i substitute spelt floor with normal gluten free self raising flour or rice flour or gluten free flour?

    • Reply Melissa March 6, 2016 at 1:03 am

      Hi Stephanie, I would suggest trying a gluten free flour blend. I’ve tried this before and it works reasonably well. The bicarbonate soda is the raising agent so it doesn’t have to be a self raising blend.

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