Low FODMAP Oreo-Style Ice Cream Sandwiches

Craving a cool treat that loves your gut back?

These Oreo-inspired ice cream sandwiches are designed so you can enjoy summer’s creamy nostalgia without the digestive fallout. They are low FODMAP, lactose-free, gluten-free, and packed with real-food flavor the whole family can devour.

Classic sandwich cookies contain wheat, lactose, and high-FODMAP sweeteners. My version swaps in a tender gluten-free cocoa cookie and a silky, lactose-free ice cream center. The result is a decadent, better-for-you indulgence that fits elimination or maintenance phases of the low FODMAP diet.

Why Your Gut Will Approve

• Low FODMAP sweeteners keep bloating and cramping at bay.

• Lactose-free cream and butter eliminate the most common dairy trigger.

• Gluten-free oat flour delivers cookie structure without wheat.

• 100 percent cocoa powder adds antioxidants and deep chocolate flavor while steering clear of added sugars and milk solids.

Ingredients

Cookies

• 85 g unsalted lactose-free butter, room temperature

• Sweetener of choice equal to 100 g sugar (erythritol, sucralose, or monk-fruit blend)

• 1 medium egg

• 150 g gluten-free oat flour

• 35 g 100 percent cocoa powder

• 5 ml vanilla extract

• ½ tsp baking powder

Ice Cream Filling

• 200 ml lactose-free heavy cream (≥ 35 percent fat), well chilled

• 100 g dextrose or other low-FODMAP sweetener

• 5 ml vanilla extract

• Crumbs from 4 baked cookies above

Instructions

1. Bake the Cookies

1. Cream butter and sweetener until light and smooth.

2. Beat in egg and vanilla.

3. Mix in oat flour, cocoa, and baking powder until a uniform dough forms.

4. Roll and cut into equal circles.

5. Bake at 180 °C / 350 °F for 15–20 min. Cool completely.

2. Whip the Ice Cream

1. Using a cold bowl, whip cream to soft peaks.

2. Gradually beat in dextrose and vanilla until stable.

3. Fold in cookie crumbs.

4. Chill the mixture in the freezer for 20–30 min for easier assembly.

3. Build the Sandwiches

1. Scoop generous ice cream onto one cookie.

2. Top with a second cookie and press gently. Smooth edges as needed.

3. Freeze sandwiches at least 2 h before serving.

Pro Tips for Scoop-Shop Texture

Dextrose Magic

Dextrose lowers the ice cream’s freezing point, which prevents large ice crystals and makes each bite spoon-ready straight from the freezer. Plus, it is naturally low FODMAP and safe for those with fructose or sorbitol intolerance.

Fat Is Your Friend

Higher fat cream (35 percent or more) inhibits ice crystallization and provides a luxurious mouthfeel. If you only have standard cream, add lactase drops 24 h in advance to remove residual lactose.

Butter Swaps

Need a dairy alternative? Reach for refined coconut oil, sunflower oil, or goat butter. Expect subtle flavor shifts and a slightly softer bite.

Cocoa Counts

Choose pure, unsweetened cocoa powder. Blended “hot chocolate” mixes often sneak in dairy and sugars that can undo your hard work.

Serving Ideas

• Roll the sandwich edges in mini chocolate chips or low FODMAP chopped nuts.

• Drizzle with melted dark chocolate for an extra antioxidant hit.

• Pair one sandwich with a shot of espresso for a grown-up affogato.

Protein-Powered Cookie Sandwiches

Boost the ice cream filling with Casa de Sante’s Gut Friendly Vanilla Whey Protein Isolate for an extra 25 g of easily digested protein per sandwich. The powder is Low FODMAP certified, naturally sweetened with monk fruit and stevia, and enhanced with ProHydrolase enzyme blend for superior absorption without digestive distress.

Recipe Tweaks

1. Whip the cream to soft peaks, then sift in the protein powder while mixing.

2. Add dextrose and vanilla, beat to stable peaks, and fold in cookie crumbs.

3. Chill 20 minutes before assembling as usual.

Texture Tip: The whey isolate’s sunflower lecithin keeps the mixture creamy and prevents icy crystals even after overnight freezing.

Nourish Beyond Dessert

Daily gut comfort goes beyond sweet treats. I recommend pairing indulgences with Casa de Sante FODMAP Digestive Enzymes , an 18-enzyme blend clinically designed to break down hard-to-digest carbs, proteins, and fibers so you can enjoy diverse meals without bloating or gas.

Try it: Take one capsule with your first bite of any meal and feel the difference in post-meal ease.

Ready for personalized guidance? Book a one-on-one consultation with me at DrOnyxMDPhD.com to craft a precision nutrition plan that fits your health goals and lifestyle.

Enjoy every creamy bite your gut will thank you!