Light & Fluffy Low FODMAP Sponge Cake
Impossibly light sponge cake that melts on your tongue, layered with vanilla cream and strawberry jam. Your new celebration cake is here.
This sponge cake is low FODMAP when made with certified gluten-free flour and lactose-free cream. Eggs are naturally FODMAP-free and form the base of this recipe. Stick to the recommended portion size of one slice (1/8 of the cake) per serving. Ensure your strawberry jam doesn't contain high FODMAP fruits like apple or pear, or excess fructose from honey or high fructose corn syrup. The small amount of vanilla extract is safe for most people. Strawberries are low FODMAP in servings up to 10 medium berries (140g), and the jam quantity per serving is well within safe limits.
There's something magical about a proper sponge cake—that cloud-like texture that seems to defy gravity, the way it practically dissolves on your tongue, leaving just a whisper of sweetness behind. For those of us navigating the low FODMAP diet, finding a cake that delivers this ethereal experience while keeping our digestive systems happy has always felt like an impossible dream. Until now.
This low FODMAP sponge cake proves that dietary restrictions don't mean sacrificing the classics. The secret lies in understanding what makes a sponge truly spectacular: properly whipped eggs that trap thousands of tiny air bubbles, gentle folding to preserve that precious structure, and baking at just the right temperature to set everything in place. We've carefully adapted the traditional recipe using gluten-free flour blends and lactose-free dairy, ensuring every bite is both gut-friendly and absolutely delicious. The result is a cake so tender it barely needs chewing, with a delicate crumb that holds up beautifully to layers of smooth vanilla cream and bright strawberry jam.
What makes this recipe particularly special for FODMAP followers is its versatility. The basic sponge serves as a blank canvas for countless variations—fill it with lactose-free lemon curd, dust it with powdered sugar for a simple afternoon tea cake, or go all out with multiple layers for birthdays and celebrations. The key is in the technique: room temperature eggs whip to greater volume, sifting the flour multiple times ensures no lumps, and folding rather than stirring preserves those precious air pockets. Master this recipe, and you'll have a reliable showstopper that proves low FODMAP eating can be every bit as indulgent and celebratory as any other way of cooking.
🥗 Ingredients
Metric
- 6 large eggs, at room temperature, separated Room temperature eggs whip to greater volume
- 150g caster sugar, divided Superfine sugar dissolves more easily
- 150g gluten-free plain flour blend Use a blend with xanthan gum for best structure
- 1 teaspoon gluten-free baking powder Ensures proper rise
- 1/4 teaspoon salt Enhances sweetness
- 1 teaspoon vanilla extract Pure vanilla extract is low FODMAP
- 300ml lactose-free double cream For the filling; must be lactose-free
- 2 tablespoons icing sugar For sweetening the cream
- 4 tablespoons pure strawberry jam Ensure no apple, pear, or high fructose corn syrup
Imperial
- 6 large eggs, at room temperature, separated Room temperature eggs whip to greater volume
- 3/4 cup caster sugar, divided Superfine sugar dissolves more easily
- 1 1/4 cups gluten-free plain flour blend Use a blend with xanthan gum for best structure
- 1 teaspoon gluten-free baking powder Ensures proper rise
- 1/4 teaspoon salt Enhances sweetness
- 1 teaspoon vanilla extract Pure vanilla extract is low FODMAP
- 1 1/4 cups lactose-free heavy cream For the filling; must be lactose-free
- 2 tablespoons powdered sugar For sweetening the cream
- 4 tablespoons pure strawberry jam Ensure no apple, pear, or high fructose corn syrup
👨🍳 Instructions
- 1
Prepare the pans and preheat
Preheat your oven to 180°C (350°F). Grease two 20cm (8-inch) round cake tins and line the bottoms with parchment paper. Dust lightly with gluten-free flour and tap out any excess. This preparation ensures your delicate sponge releases perfectly after baking.
⏱️ 10 min - 2
Whip the egg whites
In a spotlessly clean bowl, whip the egg whites with an electric mixer on medium speed until soft peaks form, about 3-4 minutes. Gradually add 100g (1/2 cup) of the caster sugar, one tablespoon at a time, beating well after each addition. Continue whipping until the meringue is glossy and holds stiff peaks when you lift the beaters—this should take another 3-4 minutes. Set aside.
⏱️ 8 min - 3
Beat the egg yolks
In a separate large bowl, beat the egg yolks with the remaining 50g (1/4 cup) sugar and vanilla extract until thick, pale, and tripled in volume, about 5 minutes. The mixture should fall in ribbons from the beaters and hold its shape briefly on the surface.
⏱️ 5 min - 4
Combine dry and wet ingredients
Sift the gluten-free flour, baking powder, and salt together twice to ensure no lumps remain. Gently fold one-third of the meringue into the egg yolk mixture to lighten it. Sift half the flour mixture over the top and fold in with a large spatula using broad, sweeping motions from the bottom of the bowl. Add another third of the meringue, fold gently, then add the remaining flour. Finally, fold in the last of the meringue until just combined—a few white streaks are fine. Overfolding will deflate the batter.
⏱️ 7 min - 5
Bake the sponges
Divide the batter evenly between the prepared tins and smooth the tops gently. Bake for 20-25 minutes until the cakes are golden, spring back when lightly pressed, and a skewer inserted in the center comes out clean. Let cool in the tins for 5 minutes, then turn out onto wire racks to cool completely.
⏱️ 30 min - 6
Prepare the filling
While the cakes cool, whip the lactose-free cream with the icing sugar until it holds soft peaks—be careful not to overwhip or it will become grainy. Keep refrigerated until ready to assemble.
⏱️ 5 min - 7
Assemble the cake
Place one sponge layer on your serving plate. Spread half the whipped cream evenly over the surface, leaving a small border around the edge. Dollop the strawberry jam over the cream and spread gently. Top with the second sponge layer and spread the remaining cream on top. Dust with icing sugar if desired. Refrigerate for at least 30 minutes before slicing to allow the layers to set.
⏱️ 10 min
🔄 FODMAP-Friendly Swaps
Wheat contains fructans which are high FODMAP; gluten-free flour makes this safe
Lactose is a FODMAP sugar; lactose-free versions have the lactose pre-digested
Honey contains excess fructose which is high FODMAP; regular sugar is safe
Apple and pear contain high levels of fructose and polyols; pure strawberry is low FODMAP in appropriate amounts
While almonds are low FODMAP in small amounts (10 nuts), large quantities can trigger symptoms; rice flour is safer for sensitive individuals
Pear contains high levels of fructose and sorbitol (polyols) which are high FODMAP; pure strawberry jam is safe
🔬 The Science Behind This Recipe
Why This Recipe Works for Your Gut
This sponge cake proves that low FODMAP baking can be both delicious and gentle on sensitive digestive systems. The secret lies in carefully selected ingredients that won't trigger IBS symptoms while still delivering that classic light, airy texture we all love.
Gluten-free flour is the foundation here, and it's not just about avoiding gluten. Traditional wheat flour contains fructans, a type of carbohydrate that can ferment in the gut and cause bloating, gas, and discomfort for IBS sufferers. By using a gluten-free blend (typically rice flour or a certified low FODMAP mix), you're eliminating these problematic compounds while still getting the structure needed for a proper sponge. Eggs do the heavy lifting for texture, providing protein and fat that create that signature fluffy crumb without any digestive drama.
Lactose-free cream and fresh strawberries complete this gut-friendly dessert beautifully. Regular dairy contains lactose, a milk sugar that many people struggle to digest, leading to cramping and digestive upset. Lactose-free alternatives have this sugar pre-broken down, making them much easier on your system. Strawberries are naturally low in FODMAPs when enjoyed in moderate portions (about 5 medium berries per serving), offering vitamin C and fiber without the fructose overload found in fruits like apples or pears. The vanilla extract adds depth of flavor without any FODMAP concerns. Together, these ingredients create a celebration-worthy cake that won't leave you paying for it later with digestive discomfort.
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