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Low FODMAP Hamantaschen

FODMAP safe dessert - Hamantaschen filled with chocolate and raspberry jam on a baking sheet.

If you haven’t heard of the holiday, Purim or Hamantaschen don’t feel bad. Even for this Jewish girl, l know the jest of the holiday but can’t remember all the gritty details.  All l know is that these deliciously filled shortbread type cookies make for a perfect FODMAP safe dessert.

Thank goodness l have my mom to ask all these important questions to as she teaches at a Jewish day school.

My mom dressed up as a referee at school for Purim

My mom dressed up at school for Purim

Check out my interview with Marsha aka my Mom below:

Mom, don’t get mad at me but remind me of the details of Purim:

Of course, you know this happened a long long, time ago in Persia.  It’s a joyful holiday where we celebrate the fact that the Jewish people were saved from persecution by drinking and eating Hamantaschen.

Who was trying to kill the Jewish people?

Haman, the evil prime minister told King Ahasuerus lies about the Jewish people hoping the King would have them killed.  Queen Esther, King Ahasuerus’s wife, had the courage to tell her husband that she was, in fact, Jewish and Haman’s plan to kill the Jewish people.

Is this why people boo Haman?

Yes, the tradition is to boo REALLY loud whenever you hear Haman’s name.  People also use greggars (noisemakers) to make even more noise.

Is Purim the Jewish Halloween?

It’s actually a joyful and happy holiday where people go to services, dress up in silly clothes and read from Megillah (one scroll instead of two like the Torah).  It’s actually a huge holiday in Israel where people drink and celebrate all day/night long.

Where does the tradition of Hamantaschen come from?

The hamantaschen is in the shape of a triangle to represent Haman’s triangular hat.

Hamantaschen dough rolled out on a granite surface.

Hamantaschen dough

Hamantaschen in the making on a parchment lined baking sheet.

Hamantaschen in the making

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FODMAP safe dessert - Hamantaschen filled with chocolate and raspberry jam on a baking sheet.

Low FODMAP Hamantaschen

  • Author: Fitfabfodmap
  • Prep Time: 90 minutes
  • Cook Time: 18 minutes
  • Total Time: 1 hour 48 minutes
  • Yield: 3 dozen 1x


A shortbread type cookie that you can fill with your favorite filling.


  • 1 tsp baking powder
  • 1/2 tsp baking soda
  • 1/2 tsp salt
  • 3 cups Gluten Free Flour (l prefer Namaste Perfect Flour Blend) plus extra for rolling
  • 1 cup butter, softened to room temperature
  • 1 1/2 cups raw sugar
  • 2 eggs
  • 1 tsp vanilla extract
  • 2 tsp lemon zest
  • Filling of your choice (l use raspberry jam and Dark Chocolate Chips)


  1. In a medium-size bowl combine the dry ingredients (baking powder through flour) and set aside.
  2. Using an electric mixer, cream the butter and raw sugar on high for 3-4 minutes.
  3. Add in the vanilla extract.
  4. Add in the eggs, one at a time, until fully incorporated.
  5. Reduce speed to low and gradually add in the flour.
  6. Once the flour is fully combined add the lemon zest.
  7. Separate the dough into 4-5 round balls and wrap in plastic wrap in the refrigerator for at least an hour.
  8. Preheat the oven to 350 degrees.
  9. On a cleaned surface, add a generous portion of gluten-free flour to roll the dough out on.
  10. Take one dough ball at a time and roll out onto the flour-dusted surface using a dusted rolling pin. Add additional flour if needed.
  11. Roll dough out and cut circles out using a circle shaped cut out like the bottom of a cup, mason jar or circular cut out (like pictured).
  12. Fill the middle of the circle with 1 tsp of filling of your choice.
  13. Gently pinch circle into the shape of a triangular and repeat.
  14. Bake for 16-18 minutes or until golden brown.


Adapted by The Nosher

Keywords: cookies, fodmap cookies, fodmap dessert recipes

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