Recipe: Low GI Bugnes (Sugar-Covered Fritter) For Mardi Gras


It’s Mardi Gras season and carnivals season, and in France, for Mardi Gras, we eat sugar-covered fritter called “bugnes”! Here’s a low GI recipe for you to enjoy?


  • 15 cl of milk
  • 1 packet of dehydrated baker’s yeast
  • 1 egg
  • 350g of hulled barley flour
  • 3 tablespoons of olive oil
  • 1 tablespoon of salt
  • 3 tablespoons of fructose
  • 100g almond powder
  • 2 tablespoons of orange blossom
  • powered fructose (fructose powdered sugar) for the decoration


  1. Mix the yeast, milk, oil, orange blossom, flour, almond powder, salt, sugar and egg, then knead well.
  2. Roll out the dough on a floured work surface.
  3. Using a roulette wheel or a cookie cutter, cut out shapes in the dough.
  4. Place parchment paper on the baking sheet and place the fritters on it, making sure to space them out so that they don’t stick together during baking.
  5. Put them to rise for 1h30 in the oven at 40°C / 100°F .
  6. Then, turn up the oven to 220°C / 400°F, and put the fritters back in the oven for 8/9 minutes.
  7. When they come out of the oven, sprinkle some powdered fructose on the bugnes.

Bon appétit !

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