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Gluten free Caprese toastie with FODMAP friendly toasted pine nut pesto

So I’ve been making toasties on Instagram recently like I myself discovered the toastie (I can confirm, I did not). What I did discover, though, is that toasties are a seasonally appropriate way to consume your favourite summer salads whilst in the depth of winter. There’s something about winter that requires more carbs, and why not throw all hopes of a summer bod out the window by adding copious amounts of cheese, too? Am I selling the Caprese toastie?

Obviously, a caveat to this idea is that your favourite salad should potentially contain a heavy cheese (not strictly necessary, but relevant to me so I’ll carry on). Thus far, I have had success with a haloumi, fennel and cucumber variety, as well as with, obviously, the humble caprese toastie. Except not humble at all, because cheesy and carby and delicious.

With gluten free bread and garlic-free pesto, this Caprese toastie is both gluten free and FODMAP friendly. The recipe makes 2 toasties, although I’ll leave it up to you as to whether that means it serves two people.

Gluten free, FODMAP friendly caprese toastie from

Gluten free, FODMAP friendly Caprese toasties

Gluten free, FODMAP friendly, vegetarian 
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Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes



  • 8-10 cherry or Roma tomatoes keep in mind that Roma are slightly higher in FODMAPS
  • 1 teaspoon olive oil
  • 1 teaspoon balsamic vinegar optional
  • Good pinch of salt and grinding of fresh pepper
  • 4 slices of good quality gluten free bread I used a buckwheat loaf and a gluten free sourdough
  • 1 ball of burrata or mozzarella burrata melts a lot easier in the sandwich press - use 1/4-1/2 per person and save the rest (or don't)
  • Handful of basil
  • Handful of greens I've used spinach and rocket


  • 1 cup of pine nuts
  • 1 bunch of basil
  • 1/2-3/4 cup olive oil this depends on whether you like a firmer or a runnier pesto, use more oil for runnier
  • 75 g parmesan
  • Juice of 1 lemon
  • Generous salt and pepper



  • Preheat the oven to 180 degrees Celsius. Lay the tomatoes on a baking tray lined with baking paper, and cover them with the oil, balsamic and seasoning. Once the oven is ready, place the tomatoes in for 20-30 minutes, or until juicy and blistered. Set aside.
  • Place the pine nuts on a dry baking tray and into the oven for 3-5 minutes. Too much longer and the pesto will be darker in colour, although still delicious. Place the pine nuts straight into a bowl to stop them cooking on the residual heat of the oven tray, and allow to cool slightly.
  • To make the pesto, place all the ingredients for it into your food processor, and blend until your desired consistency is achieved. If you store the leftovers in an airtight container, they last for at least a week. Unsure if I'm legally permitted to suggest longer but I've probably kept a batch for longer than that, just.
  • Use your sandwich press, if you're using one, to toast the individual slices of bread before assembly. If not, heat a pan with a SMALL knob of butter and salt, and cook the pieces over a medium heat, on all sides. The idea is to create crunch and crumb, not make it soggy, so use heat and butter accordingly, turning the heat up if necessary, and making sure not to overcrowd the pan, which will make the bread soggy. If you're using a small pan, toast the bread in batches.
  • Once the bread is ready, layer the toastie ingredients onto it. If you're using mozzarella, it's a good idea to place it down first or last, so it's close to the heat source. Burrata is often best in the middle, so the cream doesn't soak straight into the bread and make it soggy. Add the remaining ingredients, and season lightly with salt and pepper before closing the lid.
  • Cook using your preferred method until the cheese has melted or is done to your liking.
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Gluten free, FODMAP friendly caprese toastie from


  1. I did start my sourdough starter with gluten – regular flour. When I realized gluten was not my friend I switched my starter over to gluten free. I started feeding it gluten free flour. Mainly White Rice Flour. It has now been 6 years since I switched over. I am one that does not utilize my sourdough daily. I do stick it in the frig and day before in summer 2 days before in winter as I live in high mountain dessert and winters are cold I pull it out and feed it. Summer time takes 2 feedings and winter 2-3. In winter we heat the house with a wood stove. I put my container on the hearth and that helps speed things up on a chilly 10 degree Fahrenheit day. I use my sourdough in pancakes, English muffins, cakes, breads and brownies. I’ve even had times where I have gone 2-3 weeks not using it. Pull it out of the frig, feed it for 2-3 days and it’s back in business.

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