Low FODMAP Mint Julep
Few cocktails feel as effortlessly elegant as a properly made julep, and this version is a genuinely refreshing option for anyone navigating a low-FODMAP lifestyle. The ingredient list is beautifully simple — fresh mint, a homemade sugar syrup, bourbon, and crushed ice — with nothing hidden that could trigger digestive trouble. Mint is one of those happy exceptions that adds bold, aromatic flavor without the gut-irritating compounds found in onion, garlic, or high-fructose sweeteners. The homemade simple syrup is key here: plain granulated sugar dissolved in water keeps things clean and controlled, so you know exactly what's going into your glass. Muddling the mint gently rather than shredding it is a small but important step — it releases the fragrant oils without turning the leaves bitter. Piled high with crushed ice and finished with a fresh sprig, this drink is as beautiful to look at as it is to sip.
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Learn more →Ingredients
1 serving
For the simple syrup
- ¼ cup granulated sugar
- ¼ cup water
For the cocktail
- 8 fresh mint leaves, plus 1 sprig for garnish
- ½ oz simple syrup (from above)
- 2 oz bourbon
- 1 cup crushed ice
- 1 pinch powdered sugar (optional)
Instructions
- 1
Combine the granulated sugar and water in a small saucepan over medium heat, stirring until the sugar is fully dissolved, about 2–3 minutes. Remove from heat and let cool to room temperature. (The syrup can be made ahead and refrigerated for up to 2 weeks.)
- 2
Place the mint leaves in the bottom of a chilled julep cup or rocks glass. Add the simple syrup and muddle gently — press and twist the muddler 3–4 times just until the leaves are bruised and fragrant. Do not shred the leaves.
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