Italian Almond Cookies - Crisp Amaretti (Low FODMAP)
Delicate Italian almond cookies with a crisp exterior and chewy center. Naturally gluten-free and perfect with espresso - just watch your portions!
These cookies are low FODMAP when consumed in the recommended portion size of 1 cookie per sitting. Each cookie contains approximately 11g of almonds, which is well below the Monash University tested safe serving of 24g of almonds. Ground almonds are low FODMAP in servings up to 24g, and flaked almonds follow the same guidelines. Egg whites are FODMAP-free, and icing sugar (pure powdered sugar) is also safe. The almond essence is used in such small quantities that it doesn't contribute significant FODMAPs. If you're very sensitive, start with one cookie and wait to assess your tolerance before having more. Avoid eating multiple cookies in one sitting, as the almond content would quickly exceed safe FODMAP levels. Store cookies in an airtight container at room temperature for up to 2 weeks to maintain freshness and texture.
These elegant Italian almond cookies, inspired by traditional amaretti, are a dream come true for anyone following a low FODMAP diet. Made with just a handful of simple ingredients - ground almonds, egg whites, and icing sugar - they deliver that authentic Italian café experience without any wheat, dairy, or high FODMAP ingredients to worry about. The beauty of these cookies lies in their simplicity and their texture: crisp on the outside with a slightly chewy, macaroon-like center that melts on your tongue with every delicious bite.
What makes these particularly special for FODMAP followers is that almonds, when consumed in the right portions, are perfectly safe. One cookie contains approximately 11 grams of almonds, well within the low FODMAP threshold of 24 grams per serving. The almond essence amplifies that gorgeous marzipan flavor without adding extra nuts, while the flaked almonds on top provide visual appeal and a delightful crunch.
This recipe yields 50 small cookies, which means you can bake a big batch and store them in an airtight container for up to two weeks - perfect for having a sweet treat on hand whenever the craving strikes. They're wonderful alongside your morning coffee, as an afternoon pick-me-up, or served as an elegant finish to a dinner party. The best part? They're naturally gluten-free, so they're suitable for guests with multiple dietary requirements. Just remember to enjoy them mindfully, one at a time, to keep your FODMAP load in check.
🥗 Ingredients
Metric
- egg whites at room temperature
- almond essence pure almond extract
- icing sugar plus extra for dusting
- salt
- ground almonds almond meal or almond flour
- flaked almonds for topping, about 4-5 flakes per cookie
Imperial
- egg whites at room temperature
- almond essence pure almond extract
- icing sugar plus extra for dusting
- salt
- ground almonds almond meal or almond flour
- flaked almonds for topping, about 4-5 flakes per cookie
👨🍳 Instructions
- 1
Make the almond dough
Add the egg whites, almond essence, icing sugar, salt, and ground almonds to a food processor. Pulse several times, then blend continuously for about 30-45 seconds until the mixture comes together into a smooth, thick paste. The texture should be similar to marzipan - cohesive but slightly sticky.
⏱️ 5 min - 2
Chill the dough
Generously dust a clean work surface with icing sugar to prevent sticking. Turn the almond paste out onto the surface and use your hands to shape it into a log about 5cm in diameter. Wrap the log tightly in cling film or parchment paper and refrigerate for at least 1 hour, or up to 24 hours. This chilling step is essential - it firms up the dough so you can slice it cleanly and helps the cookies hold their shape during baking.
⏱️ 65 min - 3
Prepare for baking
Preheat your oven to 160°C (150°C fan/gas mark 3). Line two large baking trays with parchment paper or silicone baking mats. Remove the chilled dough from the refrigerator and unwrap it.
⏱️ 10 min - 4
Shape the cookies
Using a sharp knife, slice the log into rounds about 2cm thick. You should get approximately 50 slices. Roll each slice between your palms to form a smooth ball - they don't need to be perfect, as rustic charm is part of their appeal. Arrange the balls on your prepared baking trays, spacing them about 2cm apart to allow for slight spreading.
⏱️ 15 min - 5
Add the topping and bake
Sprinkle 4-5 flaked almonds over the top of each cookie ball, then gently press down with your fingertips to flatten the cookies slightly and help the almonds adhere. The cookies should be about 1.5cm thick. Bake in batches for 20-25 minutes, rotating the trays halfway through, until the cookies are lightly golden around the edges and firm to the touch. They'll continue to crisp up as they cool.
⏱️ 25 min - 6
Cool and store
Let the cookies cool on the baking trays for 5 minutes - they'll be quite delicate when hot - then transfer them to a wire rack to cool completely. Once fully cooled, store in an airtight container at room temperature for up to 2 weeks. They're delicious served alongside coffee, tea, or a small glass of dessert wine.
⏱️ 10 min
🔄 FODMAP-Friendly Swaps
If you can't find almond essence or prefer a different flavor profile, pure vanilla extract works beautifully and is low FODMAP in typical quantities used for baking
Hazelnuts are low FODMAP up to 15 whole nuts (30g), so you could substitute some or all of the ground almonds with ground hazelnuts for a different flavor, though you'd need to reduce portion size slightly to 1 cookie per sitting
Macadamia nuts are low FODMAP in servings up to 40g (about 20 nuts), making them an excellent alternative topping that adds a buttery richness while keeping FODMAP levels safe
Regular caster or granulated sugar can be used instead of icing sugar, though the texture will be slightly less smooth and you may need to process the dough a bit longer to achieve the right consistency
🔬 The Science Behind This Recipe
The magic of these amaretti cookies lies in the chemistry of egg whites and ground almonds. When egg whites are mixed with finely ground almonds and sugar, the proteins in the egg whites act as a binding agent, creating a cohesive dough without any need for gluten-containing flour. During baking, the egg white proteins denature and coagulate, forming a stable structure that gives the cookies their characteristic crisp exterior. Meanwhile, the natural oils in the almonds keep the interior moist and chewy, creating that perfect textural contrast. The high sugar content also plays a crucial role - it absorbs moisture during baking, contributing to the crisp shell while helping the center remain tender. From a FODMAP perspective, almonds contain oligosaccharides (specifically GOS), but in portions under 24 grams, the FODMAP load remains low enough for most sensitive individuals to tolerate well. By portioning these cookies to contain just 11 grams of almonds each, we ensure they stay safely within low FODMAP guidelines while still delivering that rich, nutty flavor that makes amaretti so irresistible.
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