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An image of a Low FODMAP caramelised onion and mushroom grilled cheese that is golden brown, sliced in half and stacked on top of each other. The grilled cheese sits on a white speckled ceramic plate against a dark backdrop

Low FODMAP caramelised onion and mushroom grilled cheese

Gluten free, low or lower FODMAP, vegetarian
This recipe uses Australian cups and measures. Use ml for international accuracy.
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Prep Time 10 minutes
Cook Time 30 minutes
Course Lunch, Main Course, Snack
Cuisine Food Intolerance Friendly
Servings 1 grilled cheese

Ingredients
  

For the caramelised pickled onion:

  • 10-25 g butter salted or unsalted
  • 60-80 g pickled white onion (see FODMAP notes in the body of the post)
  • 20 ml (1 tablespoon)* maple syrup
  • 125 ml (1/2 cup water)* or as needed
  • Salt to your tastes
  • Splash of white wine vinegar to deglaze the pan (optional)

For the thyme mushrooms:

  • 75-125 g Oyster mushrooms torn or chopped
  • 3-4 + sprigs of thyme woody stems removed
  • Seasoning to your tastes
  • 10 g butter if needed

For the grilled cheese:

  • 10-20 g butter just to grease the pan
  • 25-50 g good melting cheese freshly grated (I used gruyere)
  • 25-50 g sharp cheddar freshly grated (truffled would be delicious)
  • 2 thick cut slices of gluten free bread

To finish:

  • 1-2 teaspoons Dijon mustard optional
  • 1-2 teaspoons mayonnaise optional but creates a lovely browned crust
  • Drizzle of truffle oil optional but very indulgent
  • Sea salt flakes

Instructions
 

  • Heat a saucepan or skillet over a low-medium heat. Add the butter, then stir in the pickled onions. Add the maple syrup and a pinch of salt and stir to combine.
  • Cook the onions on a low heat for about 20 minutes or until golden brown and caramelised. Add the water in splashes every time the onions catch on the pan. You can use more or less water as needed.
  • Once the onions are cooked, you can deglaze the pan with a splash of white wine vinegar (this is optional). Either way, decant the onions into a bowl.
  • Place the mushrooms and thyme into the same saucepan or skillet. If there is no residual fat from cooking the onions, add a small amount of butter or oil. Season thoroughly and cook until softened or however you prefer your mushrooms. When you’re happy, decant the mushrooms into a bowl.
  • Give the pan a wash and return it to a low heat. Add the butter and allow it to melt.
  • Spread the Dijon mustard on one side of each piece of bread and the mayonnaise on the other side.
  • Place the bread into the pan, mayonnaise side down. This will help create a golden brown crust on your bread. Allow the bread to warm for about 2 minutes, ensuring the heat is low.
  • Spread the grated cheese evenly over both pieces of bread. Add a small splash of water to the pan, then quickly pop a lid on. Allow the steam to help melt the cheese for about 1-2 minutes.
  • Spread the caramelised onion evenly over both pieces of bread. Place the mushrooms evenly on one piece of bread. Flip the side without the mushrooms onto the side with mushrooms. Use your spatula to press down and secure the pieces of bread together.
  • Flip the grilled cheese to ensure the bottom piece of bread isn’t getting too much heat.
  • If you suspect the cheese isn’t fully melted, you can leave the grilled cheese in the pan with the lid on (but the heat off) for a few minutes. Worst comes to worst, 20 seconds in the microwave will finish the melting.
  • Drizzle some (optional) truffle oil over the grilled cheese and sprinkle with sea salt flakes. Serve warm for the best melty cheese experience.

Notes

  • See FODMAP notes and tips in the body of the post. 
Keyword Gluten free grilled cheese, Low FODMAP grilled cheese, low fodmap vegetarian
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