Upgrade your mornings or tea times with this super-scone. Can be made vegan, gluten-free, and FODMAP-friendly.

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  • Preparation Time

    15 minutes

  • Cooking Time

    10 minutes

  • Difficulty Rating


  • Health Level


  • Serves


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  1. 4 Tbsp. / 56 g butter or coconut oil
  2. 2 cups / 240 g whole wheat or spelt flour or gluten-free blend for baking
  3. 2 tsp. / 10 g baking powder, preferably aluminum-free
  4. 1 tsp. / 5 g baking soda
  5. ½ tsp. / 1½ g cinnamon
  6. 3 Tbsp. / 42 ml pure maple syrup
  7. 1 cup / 150 g fresh or frozen blueberries or 2½ Tbsp. / 25 g dried
  8. 2 tsp. / 10 ml lemon juice
  9. ⅔ cup / 160 ml dairy or vegan milk


  1. Preheat oven to 425°F / 220°C. Line baking sheet with parchment paper.
  2. Place flour, baking powder, and baking soda in a bowl, and knead int the butter using your fingertips until the mixture resembles fine bread crumbs. Stir in maple syrup and blueberries.
  3. Mix the lemon juice with the milk and pour it over the crumbly mixture. Quickly mix using a blunt knife, to form a soft dough, adding a little extra milk if the dough is too dry. Turn out onto a floured surface and lightly knead a few times, then shape into a circle, patting it out with your bands to about ¾ inch / 2 cm thick.
  4. Cut into 8 wedges, place on baking sheet, and brush the tops with milk. Bake in preheated oven 10-12 minutes, until well risen and golden.

Serving size:1 scone (approximately 2½ oz. / 70 g baked)

Exchanges per Serving: 1½ Carb, ½ Protein, 1 Fat

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Comments 39

  1. These arent coming up in any of my menu planning options. I tried to choosing them as a favorite food, and also manually adding them to my meal. They dont show up. This is so frustrating! I’d pay more per month the have a more user friendly site to work with. I am hanging in there because I really like everything about this eating plan. Thanks

    • Hi, Michelle. If you use the personal version of the Menu Planner application (access it by clicking on the “My Food Choices” icon in the toolbar above your current menu), you will see some of our recipes in the “Recipes” subcategory of each major food group. For newer recipes that have not yet been added into the system, you can use them to substitute for the main ingredient in your meal. You can also match up the exchanges visible at the end of each recipe and when you click on “Exchange mode” in the toolbar above your menu. It doesn’t need to be a perfect match to work.

    • Hi, gmdiaz. The whole grain flour and maple syrup can be replaced, but it is preferable for the recipe and for your diabetes that you use almond meal or flour rather than coconut flour – the fatty acids are more advantageous, and the extra moisture makes up for using powdered stevia instead of liquid syrup. Stevia is a great addition either way. For optimal results, replace the milk with a combination of 3 tablespoons freshly ground chia seeds and 9 tablespoons warm water – in addition for making up for the lack of gluten in the flour, it will provide beneficial omega-3 fatty acids.

    • Hi, Margo. You can see the exchange you’re allotted by clicking on “Exchange mode” in the toolbar above your menu. The exchange translate to the following nutritional values:
      1 carb exchange = 15 grams of carbohydrates + up to 3 grams of protein
      1 protein exchange = 7 grams of protein + up to 5 grams of fat
      1 fat exchange = 5 grams of fat
      1 fruit exchange = 15 grams of carbohydrates
      1 vegetable exchange = 5 grams of carbohydrates + up to 2 grams of protein
      1 sweet exchange = up to 15 grams of carbohydrates + up to 5 grams of fat
      1 free exchange = up to 5 grams of carbohydrates or up to 2 grams of protein or fat

  2. Hi. Great to see FODMAP recipe. I have been trying to feed my husband low FODMAP for the last three years due to major bowel surgery after suffering UC for 30 years. Recovery and knowing what to feed him has been a trial but I now know a fair bit about fermentables! Doesn’t help that he needs to avoid fibre too…..

    Any tasty LOW FODMAP recipes (especially without garlic, onion, sugar, vinegar and yeast) really appreciated as I have run out of ideas.


    • Hi, paolaterryart. In the toolbar above your menu, click on the “exchange view” icon – then compare your allotted exchanges to the ones listed in the recipes and swap them in. It doesn’t have to be a perfect fit, just as long as you don’t go over your total exchanges for the day.

  3. Hi, readytolose64. FODMAP-friendly means that it is not likely to trigger an undesirable digestive reaction in people who are sensitive to specific carbohydrates in the FODMAP group (fermentable oligosaccharides, disaccharides, monosaccharides, and polyols).

  4. Just have to try these for our “fifth” son since everyone in his family has passed on. We have four but Kevin has been declared a family member and I know he loves scones. It will be a surprise for his B-Day this month. They sound so delicious. I will let you know what we think of your great recipe.

  5. I made this recipe with whole wheat flour and brown rice flour (GF) as that is all I had in the house. I did not use all the milk, as the dough was too moist, so I just added a little flour and tried again, still too moist so added a bit more flour. I was able to pat it into a circle and I baked it for 15 minutes. Both my husband and I thought that it tasted pretty good considering we at not use to eating brown rice flour. We have plenty for about 4 more snacks. Hope this didn’t change the composition of the exchange too much.

  6. Such a relief to see FODMAP mentioned. FODMAP, although necessary at the moment, is a nightmare. It’s new to me and I’m struggling. Combine that with no meat (my choice) leaves very little to work with and lose weight.
    Thank you again Martha
    Lorraine. New recruit

  7. I have noticed that some of the recipes have a “Health Rating”. What is the scale for this rating? Does it have anything to do with the “80%” and above that we are to strive for?

  8. Hi, aduffie. Any recipe can be used, it’s just a matter of comparing the exchanges to what you have in your menu pattern (you can see this by clicking on “Exchange view” in the toolbar above your finished menu). Even if the exchanges don’t match up perfectly, you can move things around. For example, you can have one of these for breakfast with a side of fruit, or two with a side of fruit and a smaller mid-morning snack.

  9. Hi, Pauline. We actually don’t recommend corn syrup, because it can work against your efforts here. If all you have for now is corn syrup, that’s fine – but in the future, we definitely recommend an upgrade for your health.

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