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Low FODMAP Brazilian Cheese Bread a.k.a Pão de Queijo | Low FODMAP Diet by FODMAP Life

What’s better than cheesy, gooey low FODMAP Brazilian cheese bread, a.k.a. Pão de Queijo? I am not really sure!

So what is Pão de Queijo?

The traditional recipe for Pão de Queijo is said to have originated from the states of Minas Gerais and Goiás in Brazil. Like many other Brazilian foods, Pão de queijo originated from African slaves. They would soak and peel the cassava root and make bread rolls from it. At the end of the 19th century, more ingredients became available to the Afro-Brazilian community such as milk and cheese. They added milk and cheese to the tapioca roll making what we now know as Pão de queijo.

Florianópolis brazil
In 2014 walking to a beach in Florianópolis, the capital and second-largest city of the state of Santa Catarina, in the South region of Brazil.

How to make Low FODMAP Pão de Queijo

Today, the most common cheeses used to make Pão de queijo is Parmesan or mozzarella cheese (both low FODMAP). The tapioca starch (also low FODMAP) used in Pão de queijo makes it gluten-free. Brazilians like to have pão de queijo for breakfast or as a snack.

brazilian breakfast
A typical Brazilian breakfast. Pão de Queijo, fruit, coffee, pastries. Eggs are not as common.

I was introduced to pão de queijo when my husband took me to Brazil. He was born in Brazil and pão de queijo is one food that is very popular in his country. The only thing is that it’s made with regular milk. Could you have maybe one serving of pão de queijo on the low FODMAP diet? Maybe if you already know that milk isn’t an issue. What’s the solution? Make your own Brazilian cheese bread at home. It’s easy!

I adapted the recipe below from Kitchn to be low FODMAP by simply switching regular cow’s milk to lactose-free cow’s whole milk. I used Bob’s Red Mill Tapioca Flour.

Rio Brazil
Rio, 2014

Also, in case you didn’t know, April is IBS Awareness Month! I’ll be sharing tips, recipes, education as well as giveaways all month long. If you have a story about your personal struggles that you’d like to share, please contact me here. Please be sure to share my social media posts so your family and friends understand what it’s like for you to have IBS!


low FODMAP Pão de Queijo
The low FODMAP Pão de Queijo pictured was made slightly larger than the recipe calls for. You can make 24 smaller balls or 12 larger balls.

Low FODMAP Pão de Queijo


Makes: 24 (2-inch) puffs

  • 1 cup whole lactose-free milk
  • 1/2 cup vegetable oil
  • 1 teaspoon salt
  • 10 ounces tapioca flour (about 2 cups)
  • 2 large eggs
  • 1 to 1 1/2 cups grated Parmesan cheese


  1. Arrange 2 racks to divide the oven into thirds and heat to 450°F. Line 2 baking sheets with parchment paper or silicone baking mats.
  2. Place the lactose-free milk, oil, and salt in a medium saucepan and bring to a gentle boil over medium heat, stirring occasionally. Remove from heat as soon as you see big bubbles coming through the milk.
  3. Add all of the tapioca flour and stir with a wooden spoon until you see no more dry tapioca flour. The dough will be grainy and gelatinous.
  4. Transfer the dough to the bowl of a standing mixer fitted with a paddle attachment. Beat the dough for a few minutes at medium speed until it smooths out and has cooled enough that you can hold your finger against the dough for several seconds. There may be an oily slick that is not fully incorporated.
  5. With the mixer on medium speed, beat the eggs into the dough one at a time, waiting until the first egg is fully incorporated before adding the second. Scrape down the sides of the bowl as needed with a rubber spatula.
  6. Beat in the cheese on medium speed until fully incorporated. The resulting dough will be very sticky, stretchy, and soft.
  7. Have a small bowl of water ready. Scoop the dough by level tablespoons onto the baking sheets, spacing them about 1 1/2-inches apart (24 per baking sheet). Dip your scoop in water between scoops to prevent sticking.
  8. Place the baking sheets in the oven and immediately reduce the heat to 350°F. Bake for 15 minutes. Rotate the baking sheets between racks and from front to back. Bake until the puffs have puffed, the outsides are dry, and they are just starting to turn golden with light brown spots on top and golden-brown on the bottoms, 10 to 15 minutes more. Cool for a few minutes and be sure to eat warm! If you have some leftover, store them in an air-tight container for up to two days. Re-heat in the microwave for 10 to 15 seconds.

Delicious Ideas for low FODMAP Pão de Queijo

And to make your Pão de Queijo extra comfy, try a great low-FODMAP topping such as:

  • Goiabada (quince paste) – you can make pão de queijo with (up to a 1/2 tablespoon per serve only) Goiabada inside.
  • 1/2 teaspoon strawberry jam (be sure it does not contain high fructose corn syrup (see this list for low and high FODMAP sugars and sweeteners).
  • A fine drizzle of melted dark chocolate
  • 1/2 teaspoon honey (a total of up to 1 teaspoon only is allowed in the Elimination Phase of the low FODMAP diet. Clover honey is a 1/2 teaspoon or less)

Enjoy! If you made this recipe please comment below or share your pics with me on Facebook and Instagram.

Now until April 5th, our online low FODMAP course is 40% off!! Use code FODMAP40 at checkout!

low fodmap online course

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