Low-FODMAP Cinnamon Berry Fruit Crumble
A warm, comforting baked crumble with juicy strawberries and blueberries topped with a cinnamon oat-almond crust. Gentle on digestion and simple to bake in under 30 minutes.
Prep
10 min
Cook
20 min
Total
30 min
Makes
1 serving
Created together. Shared with you.
Made by Heather + Lila
Heather created this recipe with Lila and shared it with the perimenopause community.
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthDigestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
10 min
Cook
20 min
Total
30 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Oven
Time saver
Store leftovers in an airtight container in the refrigerator for up to 3 days; reheat gently in the oven or toaster oven to retain crunch.
Do these three things first
- 1Preheat your oven to 350°F (175°C) and lightly grease an 8x8 inch (20x20cm) bak…
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 8 steps complete
Next: Preheat your oven to 350°F (175°C) and…
- 01
Preheat your oven to 350°F (175°C) and…
Preheat your oven to 350°F (175°C) and lightly grease an 8x8 inch (20x20cm) baking dish or single-serve ramekin.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done - 02
Combine the strawberries and blueberries with half…
In a medium bowl, combine the strawberries and blueberries with half of the maple syrup and ground cinnamon until evenly coated.
Look for: evenly coated
Tap card to mark done - 03
Transfer the berry mixture into the prepared…
Transfer the berry mixture into the prepared baking dish and spread into an even layer.
Tap card to mark done - 04
Combine the gluten-free rolled oats
In the same bowl, combine the gluten-free rolled oats, almond flour, remaining ground cinnamon, cold butter, and remaining maple syrup.
Tap card to mark done - 05
Use your fingertips or a fork to…
Use your fingertips or a fork to mash and mix the crumble topping until coarse, pebble-sized crumbs form.
Look for: coarse, pebble-sized crumbs form
Tap card to mark done - 06
Scatter the crumble topping evenly over the…
Scatter the crumble topping evenly over the berry layer.
Tap card to mark done - 07
Bake at 350°F (175°C) for 18 to…
Bake at 350°F (175°C) for 18 to 22 minutes, until the fruit is bubbling and the topping is lightly golden brown.
Look for: the fruit is bubbling and the topping is lightly golden brown
Tap card to mark done - 08
Remove from the oven and allow to…
Remove from the oven and allow to cool for 5 minutes before serving warmly.
Allow: 5 minutes
Tap card to mark done
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