Are you one of the millions of people who suffer from irritable bowel syndrome (IBS) or other digestive issues? If so, you know that finding delicious and safe-to-eat desserts can be a real challenge. The good news is that it’s possible to indulge in your sweet tooth without triggering your symptoms. Low FODMAP dessert recipes are designed specifically for people with sensitive stomachs, using ingredients that are easy to digest and won’t exacerbate digestive issues.
From classic treats like cookies and cakes to creative concoctions like energy balls and mousse, we’ve got you covered with these 20 delicious low FODMAP dessert recipes. Whether you’re a foodie or just looking for some relief from your symptoms, these sweet and satisfying desserts are sure to please even the pickiest of eaters.
Chocolate Peanut Butter Banana Bites
These bite-sized treats combine the flavors of chocolate, peanut butter, and banana in a sweet and satisfying package.
• 1 ripe banana
• 2 tbsp creamy peanut butter
• 1/4 cup milk chocolate chips
• 1 tsp honey
1. Cut the banana into 1-inch pieces.
2. In a small bowl, mix together peanut butter and honey until smooth.
3. Dip each banana piece into the peanut butter mixture, coating completely.
4. Place the coated banana pieces on a baking sheet lined with parchment paper.
5. Melt the chocolate chips in a microwave-safe bowl in 30-second increments, stirring between each interval, until smooth.
6. Drizzle the melted chocolate over the banana bites.
7. Refrigerate for at least 30 minutes to set the chocolate.
30 minutes (plus refrigeration time)
Lemon Blueberry Coconut Flour Muffins
Brighten up your morning with these moist and flavorful muffins, infused with the zest of lemon, sweetness of blueberries, and nutty flavor of coconut flour.
Ingredients:
– 1 cup coconut flour
– 1/2 cup granulated sugar
– 1/4 cup unsalted butter, melted
– 2 large eggs
– 2 teaspoons freshly squeezed lemon juice
– 1 teaspoon vanilla extract
– 1 cup fresh or frozen blueberries
– 1/4 cup shredded coconut (optional)
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together coconut flour, sugar, and melted butter.
3. Add eggs one at a time, whisking well after each addition.
4. Stir in lemon juice, vanilla extract, and blueberries.
5. Divide batter evenly among muffin cups.
6. Sprinkle with shredded coconut, if using.
7. Bake for 20-22 minutes or until tops are golden brown.
Cooking Time: 20-22 minutes
Strawberry Chia Seed Pudding
A deliciously healthy dessert that combines the sweetness of strawberries with the nutty flavor of chia seeds, all in a creamy and refreshing pudding.
Ingredients:
– 1 cup unsweetened almond milk
– 2 tablespoons chia seeds
– 1/4 cup honey or maple syrup
– 1/2 teaspoon vanilla extract
– 1/4 cup sliced strawberries
– Pinch of salt
Instructions:
1. In a small bowl, mix together almond milk and chia seeds. Let it sit for 5 minutes to allow the chia seeds to absorb.
2. In a separate bowl, whisk together honey or maple syrup and vanilla extract until well combined.
3. Add the sliced strawberries to the honey mixture and stir gently.
4. Combine the chia seed mixture with the strawberry mixture. Stir until smooth.
5. Refrigerate for at least 30 minutes to allow the pudding to chill and set.
6. Serve chilled, garnished with additional sliced strawberries if desired.
Cooking Time: 10-15 minutes (including chilling time)
Almond Flour Chocolate Chip Cookies
These chewy cookies are a game-changer for those with gluten intolerance or preferences, featuring almond flour and dark chocolate chips.
Ingredients:
– 1 1/2 cups almond flour
– 1/2 cup unsalted butter, softened
– 1/4 cup granulated sugar
– 1/4 cup brown sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking soda
– Salt to taste
– 1 cup dark chocolate chips
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together almond flour, baking soda, and salt.
3. In a large bowl, cream butter and sugars until light and fluffy. Beat in eggs one at a time.
4. Stir in vanilla extract and then gradually add the almond flour mixture.
5. Fold in chocolate chips.
6. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
7. Bake for 10-12 minutes or until edges are lightly golden.
Cooking Time: 10-12 minutes
Maple Glazed Carrot Cake
Elevate your dessert game with this moist and flavorful carrot cake, topped with a rich maple glaze.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 1 cup grated carrots
– 1 cup chopped walnuts (optional)
– Maple glaze ingredients: 1/4 cup pure maple syrup, 2 tablespoons heavy cream
Instructions:
1. Preheat oven to 350°F (180°C). Grease two 9-inch (23cm) round cake pans.
2. In a large bowl, whisk together flour, sugar, baking powder, and salt.
3. Add softened butter and mix until combined.
4. Beat in eggs, one at a time.
5. Stir in grated carrots and chopped walnuts (if using).
6. Divide batter evenly between prepared pans and smooth tops.
7. Bake for 30-35 minutes or until a toothpick inserted comes out clean.
8. Allow cakes to cool completely before glazing.
Maple Glaze:
1. Whisk together maple syrup and heavy cream until smooth.
2. Drizzle glaze over cooled carrot cake.
Cooking Time: 30-35 minutes
Raspberry Coconut Macaroons
These chewy macaroons are infused with the sweet and tangy flavors of raspberries and coconut, perfect for a refreshing dessert or snack.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup unsweetened shredded coconut
– 1/4 cup granulated sugar
– 3 large egg whites
– 1/2 teaspoon cream of tartar
– 1 tablespoon raspberry jam
– Fresh raspberries, for garnish
Instructions:
1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together almond flour, coconut, and sugar.
3. In a separate bowl, whip egg whites and cream of tartar until stiff peaks form.
4. Add raspberry jam to the egg mixture and fold gently until combined.
5. Fold the wet ingredients into the dry ingredients until a dough forms.
6. Scoop tablespoon-sized balls onto prepared baking sheet, about 1 inch apart.
7. Bake for 20-25 minutes or until tops are lightly golden brown.
8. Allow macaroons to cool completely before serving.
Cooking Time: 20-25 minutes
Pumpkin Spice Rice Cake Treats
Get ready to delight your senses with these moist and flavorful Pumpkin Spice Rice Cake Treats!
Ingredients:
– 1 cup cooked white rice
– 1/2 cup pumpkin puree
– 1/4 cup granulated sugar
– 1/2 teaspoon baking powder
– 1/2 teaspoon salt
– 1/4 teaspoon ground cinnamon
– 1/4 teaspoon ground nutmeg
– 1/4 teaspoon ground ginger
– 1/2 cup whole milk, at room temperature
– 1 large egg, at room temperature
– 2 tablespoons unsalted butter, melted
– Confectioners’ sugar, for dusting (optional)
Instructions:
1. Preheat the oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together cooked rice, pumpkin puree, sugar, baking powder, salt, cinnamon, nutmeg, and ginger.
3. In a large bowl, whisk together milk, egg, and melted butter.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Drop rounded tablespoonfuls of the mixture onto the prepared baking sheet, about 2 inches apart.
6. Bake for 15-18 minutes or until lightly golden brown.
7. Allow treats to cool completely on a wire rack before dusting with confectioners’ sugar (if desired).
Cook Time: 15-18 minutes
Dark Chocolate Avocado Mousse
This decadent dessert combines the creaminess of avocado with the deep flavor of dark chocolate, perfect for satisfying any sweet tooth.
Ingredients:
– 3 ripe avocados
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/2 cup (120ml) heavy cream
– 2 tablespoons granulated sugar
– 1 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados, then place them in a blender or food processor.
2. Melt the dark chocolate chips in a double boiler or in the microwave in 30-second increments, stirring between each interval until smooth.
3. In a separate bowl, whip the heavy cream until stiff peaks form.
4. Add the sugar and vanilla extract to the whipped cream and mix until combined.
5. Fold the melted chocolate into the avocado mixture until well combined.
6. Gently fold in the whipped cream mixture until a smooth mousse forms.
7. Spoon the mousse into individual serving cups or a large serving dish.
8. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: None, as this dessert is chilled and served.
Oatmeal Raisin Lactose-Free Cookies
Enjoy a sweet treat that’s perfect for anyone with lactose intolerance or dietary restrictions! These chewy cookies are packed with the goodness of oatmeal and sweetness from raisins.
Ingredients:
• 1 cup rolled oats
• 1/2 cup all-purpose flour
• 1/4 cup brown sugar
• 1/4 cup granulated sugar
• 1/2 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 cup lactose-free butter (softened), or vegan butter alternative
• 1 large egg
• 1 cup raisins
• Optional: chopped walnuts or pecans for added crunch
Instructions:
1. Preheat oven to 375°F (190°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together oats, flour, brown sugar, granulated sugar, baking soda, and salt.
3. In a large bowl, cream together lactose-free butter and egg until smooth.
4. Gradually add dry ingredients to wet ingredients; stir until combined.
5. Fold in raisins (and nuts, if using).
6. Drop rounded tablespoonfuls of dough onto prepared baking sheet, leaving about 2 inches between each cookie.
7. Bake for 10-12 minutes or until lightly golden.
Cooking Time: 10-12 minutes
Peanut Butter and Jelly Energy Balls
A no-bake snack that combines the classic PB&J flavor with a boost of energy from rolled oats and nuts.
Ingredients:
- 1/2 cup creamy peanut butter
- 1/4 cup grape jelly
- 1/2 cup rolled oats
- 1/4 cup chopped almonds
- 1 tablespoon honey
- Pinch of salt
Instructions:
- In a medium bowl, combine peanut butter and jelly. Mix until smooth.
- Add rolled oats, almonds, honey, and salt to the bowl. Mix until well combined.
- Use your hands or a spoon to shape the mixture into small balls, about 1 inch in diameter. You should end up with around 12-15 energy balls.
Cooking Time: None! These no-bake energy balls are ready to eat immediately.
Enjoy your delicious and nutritious Peanut Butter and Jelly Energy Balls!
Gingerbread Quinoa Breakfast Bars
Gingerbread Quinoa Breakfast Bars: A nutritious twist on traditional breakfast bars, these Gingerbread Quinoa Breakfast Bars combine the warmth of ginger and cinnamon with the nutty flavor of quinoa.
Ingredients:
• 1 cup cooked quinoa
• 2 tablespoons honey
• 2 tablespoons unsalted butter, melted
• 1/2 cup rolled oats
• 1/4 cup chopped crystallized ginger
• 1/4 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1/2 cup milk (dairy or non-dairy)
• 1 tablespoon dark brown sugar
• 1/4 cup chopped walnuts (optional)
Instructions:
1. Preheat the oven to 350°F (175°C). Line an 8-inch square baking dish with parchment paper.
2. In a medium bowl, whisk together quinoa, honey, melted butter, oats, crystallized ginger, cinnamon, and salt.
3. Add milk and brown sugar; stir until well combined.
4. Fold in chopped walnuts if using.
5. Press mixture into prepared baking dish.
6. Bake for 25-30 minutes or until lightly golden brown.
7. Cool completely before cutting into bars.
Cooking Time: 25-30 minutes
Vanilla Chai Poached Pears
Warm up with this sweet and aromatic dessert! Vanilla chai poached pears are a delightful twist on the classic pear poaching method, infused with the comforting flavors of vanilla and chai.
Ingredients:
– 4 ripe pears (Bartlett or similar), peeled, cored, and halved
– 1 cup water
– 1/2 cup granulated sugar
– 1/4 cup chai tea mix (or to taste)
– 1/2 teaspoon vanilla extract
– 1/4 teaspoon ground cinnamon
Instructions:
1. In a large saucepan, combine the water, sugar, and chai tea mix. Heat over medium heat, stirring until the sugar dissolves.
2. Add the vanilla extract and cinnamon. Bring to a simmer.
3. Carefully place the pear halves into the poaching liquid, making sure they’re fully submerged.
4. Reduce heat to low and poach for 20-25 minutes or until the pears are tender when pierced with a fork.
5. Remove from heat and let cool slightly. Serve warm or at room temperature.
Cooking Time: 20-25 minutes
Matcha Green Tea Coconut Ice Cream
Experience the unique fusion of Japanese matcha green tea and creamy coconut ice cream. This refreshing dessert is perfect for hot summer days or as a sweet treat any time of year.
Ingredients:
– 1 cup heavy cream
– 1/2 cup whole milk
– 1/4 cup unsweetened shredded coconut
– 2 tablespoons matcha green tea powder
– 1 tablespoon granulated sugar
– 1/4 teaspoon kosher salt
Instructions:
1. In a medium bowl, whisk together the heavy cream, whole milk, and unsweetened shredded coconut until well combined.
2. Add the matcha green tea powder, granulated sugar, and kosher salt to the mixture. Whisk until smooth.
3. Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
4. Pour the mixture into an ice cream maker and churn according to manufacturer’s instructions.
5. Once frozen, scoop and serve.
Cooking Time: 2-3 hours (includes chilling time)
Baked Cinnamon Apples with Walnuts
Warm up with the sweet aroma of baked cinnamon apples paired with crunchy walnuts. This simple and satisfying dessert is perfect for a cozy evening.
Ingredients:
– 4-6 medium-sized apples, peeled and halved
– 1/2 cup brown sugar
– 2 tsp ground cinnamon
– 1/4 tsp salt
– 1/2 cup chopped walnuts
– 1 tbsp unsalted butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, mix together brown sugar, cinnamon, and salt.
3. Add the halved apples to the bowl and toss until they’re evenly coated with the dry mixture.
4. Place the apple halves in a baking dish lined with parchment paper.
5. Drizzle the melted butter over the apples.
6. Sprinkle chopped walnuts over the apples.
7. Bake for 25-30 minutes or until the apples are tender and caramelized.
Cooking Time: 25-30 minutes
Lemon Poppy Seed Loaf Cake
Brighten up your day with this citrusy and crunchy loaf cake, perfect for a snack or dessert.
Ingredients:
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 2 teaspoons baking powder
– 1 teaspoon salt
– 1/2 cup unsalted butter, softened
– 2 large eggs
– 2 tablespoons freshly squeezed lemon juice
– 1 tablespoon grated lemon zest
– 1/4 cup poppy seeds
Instructions:
1. Preheat oven to 350°F (175°C). Grease a 9×5-inch loaf pan and line with parchment paper.
2. In a medium bowl, whisk together flour, sugar, baking powder, and salt.
3. In a large bowl, whisk together butter, eggs, lemon juice, and lemon zest until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined.
5. Fold in poppy seeds.
6. Pour batter into prepared loaf pan and smooth top.
7. Bake for 45-50 minutes or until a toothpick inserted comes out clean.
Cooking Time: 45-50 minutes
Chocolate Hazelnut Spread Crepes
A sweet and indulgent twist on the classic French crepe, this recipe combines rich chocolate hazelnut spread with delicate crepes for a treat that’s sure to satisfy any sweet tooth.
Ingredients:
– 1 cup all-purpose flour
– 2 eggs
– 1/2 cup milk
– 1/4 teaspoon salt
– 3 tablespoons butter, melted
– 1/4 cup chocolate hazelnut spread (such as Nutella)
– Fresh fruit or whipped cream for topping (optional)
Instructions:
1. In a large bowl, whisk together flour, eggs, milk, and salt.
2. Add melted butter to the mixture and whisk until smooth.
3. Heat a small non-stick pan over medium heat.
4. Pour in 1/4 cup of batter and tilt the pan to evenly coat the bottom.
5. Cook for 1-2 minutes or until the edges start to curl.
6. Loosen with a spatula and flip.
7. Spread 1 tablespoon of chocolate hazelnut spread on half of the crepe, leaving a small border.
8. Fold the crepe in half to enclose the filling.
9. Repeat with remaining batter and filling.
10. Serve warm or at room temperature with fresh fruit or whipped cream, if desired.
Cooking Time: 15-20 minutes (depending on the number of crepes)
Peppermint Meringue Kisses
These bite-sized treats combine the sweetness of meringues with the refreshing zing of peppermint, perfect for a holiday party or special occasion.
Ingredients:
– 1 cup (200g) egg whites
– 1 cup (200g) granulated sugar
– 1/2 teaspoon cream of tartar
– 1/4 teaspoon peppermint extract
– 1/2 cup (60g) unsalted butter, softened
– Confectioners’ sugar, for dusting
Instructions:
1. Preheat oven to 200°F (90°C). Line a baking sheet with parchment paper.
2. In a large mixing bowl, beat egg whites and cream of tartar until frothy.
3. Gradually add sugar, beating until stiff peaks form.
4. Add peppermint extract and mix well.
5. Drop small mounds of the mixture onto the prepared baking sheet.
6. Bake for 1 1/2 hours, or until meringues are dry and crisp.
7. Allow to cool completely on wire racks.
8. Once cooled, sandwich a softened butter piece between two meringue halves.
9. Dust with confectioners’ sugar before serving.
Cooking Time: 1 hour 30 minutes
Blueberry Almond Flour Pancakes
Start your day with a stack of fluffy pancakes infused with the sweetness of blueberries and the nutty flavor of almond flour.
Ingredients:
– 1 1/2 cups almond flour
– 3 large eggs
– 1/4 cup granulated sugar
– 1/2 cup plain Greek yogurt
– 1/2 teaspoon baking powder
– 1/4 teaspoon salt
– 1/2 cup fresh or frozen blueberries
– 2 tablespoons melted coconut oil or unsalted butter
– Confectioners’ sugar, for dusting (optional)
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together almond flour, eggs, sugar, yogurt, baking powder, and salt until smooth.
3. Gently fold in blueberries.
4. Drop 1/4 cupfuls of batter onto the skillet or griddle.
5. Cook for 2-3 minutes or until bubbles appear on surface and edges start to dry.
6. Flip and cook for an additional 1-2 minutes, until golden brown.
7. Serve warm with a dusting of confectioners’ sugar, if desired.
Cooking Time: 8-10 minutes
Caramelized Banana Nice Cream
Transform ripe bananas into a creamy, sweet, and indulgent dessert with this simple recipe.
Ingredients:
– 3-4 ripe bananas
– 1/2 cup heavy cream
– 2 tablespoons unsalted butter
– 2 tablespoons brown sugar
– Pinch of salt
Instructions:
1. Preheat the oven to 400°F (200°C).
2. Slice the bananas into 1-inch pieces and place them on a baking sheet lined with parchment paper.
3. Drizzle the brown sugar over the bananas, then dot with butter.
4. Caramelize the bananas by baking for 15-20 minutes, or until they’re tender and golden brown.
5. Remove from the oven and let cool slightly.
6. In a blender or food processor, combine the caramelized bananas, heavy cream, and salt. Blend until smooth and creamy.
7. Pour into individual serving cups or a large serving dish. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: 20 minutes
Orange Polenta Cake with Olive Oil
This moist and flavorful cake combines the sweetness of oranges with the nutty goodness of polenta, all tied together with the rich taste of olive oil. Perfect for a snack or dessert.
Ingredients:
– 1 cup polenta
– 2 cups all-purpose flour
– 1 cup granulated sugar
– 1/2 cup unsalted butter, softened
– 3 large eggs
– 1 cup freshly squeezed orange juice
– 1/4 cup olive oil
– 1 tsp baking powder
– Salt to taste
Instructions:
1. Preheat oven to 375°F (190°C). Grease a 9-inch (23cm) round cake pan.
2. In a medium bowl, whisk together polenta, flour, and sugar.
3. In a large bowl, combine softened butter, eggs, orange juice, and olive oil. Whisk until smooth.
4. Add the dry ingredients to the wet ingredients and mix until just combined.
5. Pour batter into prepared cake pan and smooth top.
6. Bake for 35-40 minutes or until a toothpick inserted in the center comes out clean.
7. Let cool in pan for 10 minutes, then transfer to a wire rack to cool completely.
Cooking Time: 35-40 minutes
Summary
Indulge in these 20 scrumptious low FODMAP dessert recipes, carefully crafted for sensitive stomachs. From classic treats like chocolate chip cookies and peanut butter banana bites to creative concoctions like dark chocolate avocado mousse and matcha green tea coconut ice cream, there’s something for everyone. With ingredients like almond flour, coconut flour, and lactose-free milk, these sweet treats are not only delicious but also gentle on the digestive system. Whether you’re looking for a special treat or just need some inspiration for your next baking project, this collection of recipes is sure to satisfy your sweet tooth while respecting your dietary needs.
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