This is my first reflux recipe* on here, but I promise it will be the first of many!

I hope you will enjoy this delicious light low-fat sponge cake

This cake is delicious on its own, but for those who don’t suffer from reflux, you could of course slice it in the middle and add buttercream, or jam and whipped cream for a Victoria Sponge. I’m sure it would also taste delicious with custard 🙂

Fat free sponge | reflux-friendly sponge | three ingredient sponge | slice



  • 6 large eggs
  • 150g light brown soft sugar
  • 150g self-raising flour


  • 20cm (8in) loose base non-stick round cake tin
  • Greaseproof paper, cut to a circle to fit in the base of the cake tin
  • Electric whisk
  • A drop of vegetable oil to grease the base of the tin before laying on the greaseproof paper, and to then very lightly grease the greaseproof paper before pouring in the cake mix


In a large bowl, whisk the eggs and sugar until the mixture more than doubles in size and becomes quite thick.  This will take quite a few minutes and a good test is to make a dent or line on the surface with your finger or a spoon and see whether the shape holds.  At that point, it is ready for the next step.

Sift the flour and fold it carefully into the egg mixture, taking great care to be gentle and not lose the air you have whisked into the eggs.

Having prepared your cake tin as described under ‘equipment’, above, pour in the mixture and place the cake tin into a pre-heated oven at 170°C (fan) and leave it in for 20 minutes.  Test with a cake skewer or wooden toothpick after 20 minutes to ensure the cake is cooked (the skewer/toothpick should come away dry).

Take it out of the oven and leave to cool in the tin for a little while before carefully removing from the tin and leaving to cool completely on a cooling rack if you have one.

(As you’ll see on my photo, it tends to sag a little in the middle – I have made quite a few of these now and it always does, so it is quite normal. I put this down to the amount of air in the cake, but trust me, it makes no difference to the taste or texture.)

Fat free sponge | reflux-friendly sponge | three ingredient sponge

Gloriously simple, gloriously good!

*Please note I am not a doctor, speech therapist or in any way medically qualified.  The recipes are a combination of my interpretation of the rules outlined in the ‘Dropping Acid – The Reflux Diet’ book and ingredients that work for my reflux.  If you believe you suffer from reflux, please seek advice from a medical professional to confirm your diagnosis and work out the best course of treatment/management for you.  I hope that my recipes can help you as part of this management.  The recipes are, by their nature, very low in fat, so are also suitable for anyone wishing to follow a low-fat diet. 

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