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FODMAP Free Sour Cream

FODMAP Free Sour Cream

FODMAP Free Sour Cream
Recipe type: Sauce
Prep time: 
Cook time: 
Total time: 
Finally, a FODMAP Free sour cream that is not tofu based!
  • 1 tablespoon cornstarch
  • ½ cup rice milk or soy milk powder
  • 1 cup lactaid or rice milk
  • 1 cup plain unsweetened soy yogurt
  • 1 teaspoon salt
  • 1 teaspoon lemon juice
  1. In a small saucepan, dissolve the cornstarch with 1 tablespoon water and set aside.
  2. Add the milk powder (rice or soy) and ⅓ cup milk, mixing until dissolved.
  3. Gradually add the remaining milk until the mixture is consistent.
  4. Over medium-low heat, add the soy yogurt, salt and lemon juice, stirring well.
  5. Cook until mixture is thickened, about 3 minutes.
  6. Transfer to a heat proof dish, place plastic wrap directly on the surface of the sour cream and chill in the refrigerator for 1 hour or until cool and set.
The FODMAP Free sour cream will last for up to 5 days in the refrigerator. Can be used any time your recipe calls for sour cream.


1 ping

  1. Lindsey

    So happy to have finally found a recipe for this! Thank you!

  2. Squashablanca

    I’m a bit confused, I thought soy yogurt and soy milk were high in FODMAPs (galactooligosaccharides) but this recipe is listed as FODMAP free. Has there been some new research I’m not aware of? That would be exciting!


      Soy based products are confusing for FODMAP dieters because their FODMAP content varies widely depending on how the soy is used. Soy flour has a high FODMAP content. Tofu is low in FODMAP because of the way it is processed. The level of FODMAPS in soy yogurt also varies by manufacturer, depending on if it is made with whole or hulled soy beans or if inulin, chicory root or other high FODMAP ingredients are added. We have not had a reaction to O’Soy or Tofutti products.

      Green Valley makes lactose free yogurt and sour cream. These may be an alternative for you.

      Hope this helps.

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    […] Don’t forget the FODMAP free sour cream! […]

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