Low-FODMAP Maple-Coconut Pie Recipe

coconut pie
Patsy Catsos, MS, RDN, LD
Total Time: 50 min
Prep Time: 10 min
Cook Time: 40 min
Servings: 10

Nutrition Highlights (per serving)

221 calories
10g fat
22g carbs
3g protein
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Nutrition Facts
Servings: 10
Amount per serving  
Calories 221
% Daily Value*
Total Fat 10g 13%
Saturated Fat 9g 45%
Cholesterol 77mg 26%
Sodium 122mg 5%
Total Carbohydrate 22g 8%
Dietary Fiber 1g 4%
Total Sugars 16g  
Includes 16g Added Sugars 32%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 64mg 5%
Iron 1mg 6%
Potassium 143mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

This attractive pie will be welcome on any special occasion, and it couldn't be easier to make. You don't even have to make a crust! The pie filling separates as it bakes to form a crust, a custard filling, and a chewy topping. To keep it low-FODMAP, stick to one piece. Even sweeteners, such as maple syrup, that are considered suitable for a low-FODMAP diet should be limited to small portions on the elimination phase.

Coconut is being studied for its potential protective effects against Alzheimer's disease. It's also considered a good source of antioxidants.

Ingredients

  • 3 large eggs
  • 1 1/4 cups lactose-free whole milk
  • 1/2 cup 100 percent pure maple syrup
  • 2 tbsp. brown rice flour
  • 2 tbsp. cornstarch
  • 2 tbsp. tapioca flour
  • 1 tsp. white vinegar
  • 6 tbsp. melted butter
  • 1 tsp. vanilla extract
  • 1 1/4 cups unsweetened, shredded dried coconut

Preparation

  1. Place an oven rack on the lower 1/3 of the oven and preheat the oven to 350 F (325 F if using a glass pie plate).

  2. Butter a 9-inch pie plate.

  3. In a large bowl, beat together the eggs, milk, and maple syrup with a whisk or electric mixer until foamy. Stir in the rice flour, cornstarch, tapioca flour, vinegar, melted butter, vanilla, and shredded coconut.

  4. Pour the mixture into the prepared pie plate. Bake for about 40 minutes, until golden brown and bubbly on the edges.

  5. Chill the pie for several hours or overnight. Cut into wedges for serving.

Variations and Substitutions

Six tablespoons of Pamela's Artisan Gluten-Free All-Purpose Flour Blend can be used in place of the brown rice, cornstarch, and tapioca flour.

Cooking and Serving Tips

  • This recipe was not designed for typical, sweetened shredded coconut often sold in the baking aisle. Purchase unsweetened, dried shredded coconut in bulk bins or in the health food section of the grocery store.
  • This pie contains eggs and milk, so it should be stored in the refrigerator.
  • Serve with a dollop of coconut whipped cream or lactose-free whipping cream.

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2 Sources
Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
  1. Chatterjee P, Fernando M, Fernando B, et al. Potential of coconut oil and medium chain triglycerides in the prevention and treatment of Alzheimer’s diseaseMech Ageing Dev. 2020;186:111209. doi:10.1016/j.mad.2020.111209

  2. Li Y, Zheng Y, Zhang Y, Xu J, Gao G. Antioxidant activity of coconut (Cocos nucifera L.) protein fractionsMolecules. 2018;23(3):707. doi:10.3390/molecules23030707