Eton Mess (serves 4)

Eton Mess by The Fat Foodie

Eton Mess is a traditional English dessert which originated, no surprise here, at Eton College in the late 1800s. It’s formed of broken meringues, whipped cream and fruit (normally either strawberries or bananas) and it’s a perfect summer pudding due to the lightness of its ingredients.

If you want to make your own meringues you can find a recipe to make them in my recipe for Orange and White Chocolate Pavlova, but it’s much easier to just buy them pre-made from the supermarket. The fact of the matter is, you’re going to be breaking them up anyway, so why go to the hassle of baking a beautiful, big blowsy meringue just to smash it into smithereens anyway? (I’m nothing if not pragmatic!)

I like to sweeten my whipped cream with a little bit of icing sugar because I think it enhances the overall flavour, but if you prefer your cream as it comes then just leave the icing sugar out. I also add fresh blueberries to my Eton mess because they’re delicious and low FODMAP, so why not? If you like, you could use 1 or 2 firm bananas (only ones with no bruising though, to make sure they’re low FODMAP), 2 small chopped kiwis or 100g of raspberries. (Just be careful not to over-stack your fruit FODMAPs.)

I love this recipe for low FODMAP Eton mess because it’s fresh, light and extremely tasty. We tend to have it quite often during the summer because a pack of ready-made meringues last for ages in the cupboard, so if we’ve got friends round to visit it’s a perfect dessert to whip up in a flash. If you’re looking for a nice way to end a meal this summer, try this one!


4 meringue nests (slightly broken)

120g chopped strawberries (keep 4 aside for decorating your Eton mess)

284ml lactose-free double cream

2 tbsps icing sugar

160g fresh blueberries

3 large fresh mint leaves (finely chopped – optional though)


Prepare your fruit as directed.

Pour the double cream into a large bowl and whip it (with or without the icing sugar) until it is firm.

Fold the broken meringues and chopped fruit into the cream until it is all combined and then divide it into 4 bowls. Place a strawberry on top of each portion and decorate it with a bit of finely chopped fresh mint.


Eton Mess by The Fat Foodie

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If you like this try these!

Bounty Bites

Raspberry Chocolate Torte

Dairy-free Chocolate Truffles

Blood Orange Cake

Rocky Road 

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