Sour Cream Blueberry Coffee Cake (Low FODMAP)

15 Minutes prep • 45 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-2

This is a classic. Tender cake with a crunchy streusel on top and in the middle with bright blueberries throughout. It’s comfort food that’s even more delicious when it’s warm with a bit of butter melting into it. Perfect for a slow Sunday morning with a cup of coffee and your slippers on. The kitchen will smell delightful so you’ll have to work fast before the house wakes up and realizes you’ve made something scrumptious!

Ingredients: Coffee Cake

1 stick (8 tablespoons) salted butter, at room temperature

1/2 cup granulated sugar

1 tablespoon lemon zest

1/2 cup lactose-free sour cream

1 tablespoon vanilla extract

3 large eggs, at room temperature

3/4 cup all-purpose gluten-free flour

1/4 cup gf Jules gluten-free flour (makes it lighter, but you can use all gluten-free all-purpose flour if you prefer)

3/4 cup almond flour

2 teaspoons baking powder

1/2 teaspoon Kosher salt

1 cup fresh or frozen blueberries

Ingredients: Streusel

1/2 cup light brown sugar

2 tablespoons gluten-free flour

2 tablespoons butter

Directions

(1) Prepare: Preheat the oven to 375 degrees F. Grease the bottom and sides of a 9-inch springform pan or (9 x 5-inch) loaf pan.

(2) Make the streusel: To make the streusel. Combine all ingredients in a bowl and mix until a crumble forms.

(3) Make the batter: In the bowl of your stand mixer, beat together the butter, sugar, and lemon zest until combined. Add the sour cream and vanilla, beating until smooth. Beat in the eggs, one at a time, until combined. Add the flour, almond flour, baking powder, and salt. Fold in the blueberries by hand so they don’t get crushed.

(4) Finish: Spoon half the batter into the prepared pan. Sprinkle 1/2 the streusel evenly over the batter. Add the remaining batter and then sprinkle evenly with the remaining streusel.

(5) Bake: Bake for 55-60 minutes, or until the center is just set and toothpick comes out clean.

(6) Plate and serve: Slice and serve warm with a pat of butter melting into the streusel topping.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Sesame Almond Snack Bars (Low FODMAP)

15 Minutes prep • 20 Minutes cook • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 18 bars

I often get asked for links to low FODMAP portable snacks including granola bars and the like. The ones you buy off the shelf tend to be hard to find and quite pricey when you do find them. So, this recipe is an attempt to provide a crunchy/chewy and satisfying on-the-go snack that’s easy to make, minimally sweet, and maximally flavorful. The almonds, sesame seeds, flax seeds, and rolled oats provide a rich, nutty taste, while the combination of dark chocolate, cranberries, and a hint of salt brings out the perfect balance of salty sweetness. Join me in the kitchen and treat yourself to a homemade snack that's as easy to make as it is delightful to enjoy.

Ingredients

1 1/2 cups gluten-free old-fashioned oats

1/2 cup sesame seeds

1/2 cup gluten-free brown rice crisp cereal

1/2 cup raw almonds, chopped (optional)

1/2 cup dried cranberries, chopped (optional)

1/4 cup almond flour

1/4 cup cacao nibs

3 tablespoons ground flax seeds

1 tablespoon psyllium husk powder or chia seeds

1/2 teaspoon Kosher salt

1/4 teaspoon baking soda

1/4 cup maple syrup

1/4 cup corn syrup*

2 tablespoons coconut oil

2 teaspoons vanilla extract

5 ounces tempered dark chocolate (I use Ghirardelli Dark Chocolate melting Wafers)

2 tablespoons toasted sesame seeds, for topping

Flakey salt (optional) for topping

Directions

(1) Prepare: Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper.

(2) Blend dry ingredients: In a bowl, mix the oats, sesame seeds, brown rice crisps, chopped almonds, almond flour, ground flax seed, psyllium husk or chia seeds, and baking soda.

(3) Heat the liquid: Warm the maple syrup, corn syrup, and coconut oil together in the microwave. Stir, add vanilla extract, then pour over the oats. Stir well to coat all the dry ingredients with the maple syrup mixture. Press the dough into the prepared pan and flatten it out with a rubber spatula. Press the dough down so it’s nicely compacted.

(4) Bake: Bake for 20 minutes, until golden on top. Let cool for 10-15 minutes, then remove the bars and the parchment from the pan to a cutting board. Cut into squares or bars.

(5) Finish: Melt dark chocolate melting wafers (tempered chocolate) in the microwave and drizzle the melted chocolate over the bars. Sprinkle with the toasted sesame seeds and flaky salt. Let stand until the chocolate hardens (about 15 minutes—depending on the temperature in your kitchen. Put in the refrigerator or freezer if you’re in a rush). Store extras in an airtight container.

Eat and enjoy every bite because you can!

Recipe note:

*I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.  

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Perfect Angel Food Cake (Low FODMAP)

20 Minutes prep • 40 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Serves 8

Thought you would never be able to enjoy Angel Food Cake while following a gluten-free diet? Think again and embrace the joy of having your cake and eating it too! Indulge in my Perfect Gluten-Free Angel Food Cake that captures the light and airy essence of the classic, but completely gluten-free. This cake is not only delicious, it's a testament to gluten-free desserts that can be just as light and delicious as the original. The secret lies in the seamless blend of gluten-free flour alternatives, ensuring a light and tender crumb that satisfies even the most discerning Angel Food Cake enthusiast.

Ingredients

1 1/2 cups egg whites from 10-11 large eggs

1/2 cup gluten-free all-purpose flour

1/2 cup GF Jules gluten-free baking flour

3/4 cup powdered sugar

3/4 cup + 2 tablespoons superfine baking sugar (or granulated sugar that has been pulsed in the food processor a few times)

1/2 teaspoon Kosher salt

1 1/2 teaspoons cream of tartar

1 tablespoon vanilla extract

1/4 teaspoon almond extract

Directions

(1) Prepare: Separate the egg whites and allow them to sit at room temperature for about 30 minutes. Preheat the oven to 350 degrees F. In the bowl of a food processor, pulse together the flour, cornstarch, and powdered sugar together until well blended, about 30 seconds. Set aside in a bowl. Put the granulated sugar in the bowl of your food processor and pulse the sugar about 5-7 times. You don't want to turn it into powdered sugar, just a little finer than it normally is. Set aside.

(2) Beat the egg whites: Place the egg whites in the clean bowl of a stand mixer. With the whisk attachment, beat on high until the egg whites start to foam, then add the salt and cream of tartar and whip a few more seconds to combine. Add the vanilla and almond extract and continue whipping on high speed for another 30 seconds.

(3) Add the sugar: Add the granulated sugar slowly, about 1 tablespoon at a time to the egg whites while they are whipping. Continue whipping until stiff peaks form. (Remove the whisk attachment and lift it out of the mixture—if the peaks left behind stay standing, you have reached “stiff peak” stage.)

(4) Add the dry ingredients: Slowly fold in the dry ingredients 1/3 at a time with a spatula. Do this carefully and slowly so you don't deflate the egg whites. (This is the key to light and airy angel food cake.) Scoop into an ungreased 10-inch tube or round cake pan.

(5) Bake: Bake at 350 degrees F for about 35-40 minutes until lightly golden. Immediately invert the pan onto a cooling rack when you remove it from the oven. Cool completely then run a knife along the edges of the pan and carefully plate the cake.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Chocolate Oatmeal Cookies (Low FODMAP)

20 Minutes prep • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 12 Sandwiched Cookies

Experience the best of two worlds with my delicious Chocolate Oatmeal Cookies—a delightful fusion of classic buttery oatmeal cookies and the indulgent richness of chocolate. Each bite promises just the right amount of each. Get ready to embark on a yummy journey of taste where the rustic charm of oatmeal cookies meets the decadent taste of chocolate in every delightful bite.

Ingredients

1 stick (8 tablespoons) salted butter

1/2 cup packed brown sugar

1 tablespoon corn syrup (see recipe note)

1 teaspoon vanilla extract

1 cup gluten-free rolled oats

1/4 cup almond flour

1/2 teaspoon kosher salt

1 egg white

1 1/2 cups semi-sweet chocolate chips, melted

Directions

(1) Prepare: Position racks in the upper and lower thirds of the oven. Preheat the oven to 350 degrees F. Line 2 baking sheets with parchment paper.

(2) Melt the butter and sugar: In a skillet over medium heat, melt the butter together with the brown sugar. Bring to a boil and cook for 1 minute, until the sugar dissolves and starts to look like caramel. Remove from the heat and transfer to a bowl. Whisk in the corn syrup and vanilla, and keep whisking until smooth and glossy. Add the oats, almond flour, and salt stirring until well combined. Let cool for 5 minutes, then stir in the egg white. Let the dough sit for 10 minutes to thicken. 

(3) Bake: Drop a heaping teaspoon-size amount of dough on the prepared baking sheets, leaving about 3 inches of space between each one. Bake for 7-9 minutes until golden brown around the edges. Allow the cookies to cool on the baking sheet for 5 minutes, then transfer to a wire rack to cook completely. 

(4) Melt the chocolate: Put the chocolate in a microwave-safe bowl or large measuring cup. Heat in 30-second increments, stirring once the chocolate has really started to melt. Keep heating and stirring just until the chocolate is smooth when you stir it.

(5) Sandwich the cookies: Put a dollop of melted chocolate on the bottom of one cookie and sandwich it together with another cookie of similar shape/size. Continue until all cookies have been paired and sandwiched.

(6) Plate and serve: Let sit at room temperature until the chocolate hardens, or refrigerate if you’re in a hurry. Store cookies in an airtight container for up to 4 days.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Recipe note: Please use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS). 

When you are following a low FODMAP diet, overconsumption of sugar of any sort is not recommended. So, even though you may want to eat the whole pan of treats, cut them into squares and eat only one to allow yourself a treat without triggering your IBS symptoms. And, if you are highly sensitive to fructose, you may not be able to tolerate any sweet desserts. You are your own best judge of your tolerance for any potential IBS trigger. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Classic Sour Cream Cheesecake (Low FODMAP)

20 Minutes prep • 9 Hours cook/chill • Low FODMAP • Serves 8 • Ok to make ahead: Steps 1-6

This Classic Sour Cream Cheesecake has the perfect harmony of rich creaminess and just the right amount of sweetness. The velvety texture of cream cheese blends seamlessly with the tangy flavor of sour cream, creating a truly delicious filling that sits atop a buttery graham cracker crust. Whether you're entertaining guests or simply treating yourself, this Classic Sour Cream Cheesecake is a perfect choice because it’s easy to make, you can make it ahead of time, and it’s low FODMAP so everyone at the table can enjoy it.

Ingredients: Crust

1 1/2 cups gluten-free graham crackers (about 1 sleeve), ground into crumbs

6 tablespoons salted butter, melted

Ingredients: Cheesecake

16 ounces lactose-free cream cheese, at room temperature

16 ounces lactose-free sour cream, at room temperature

1 cup superfine white sugar (you can also use granulated sugar and be sure to blend very well)

3 eggs, at room temperature

1 tablespoon vanilla extract, vanilla bean paste or any other flavoring of your choice

Directions

(1) Prepare: Preheat the oven to 350 degrees F. Bring the cream cheese, sour cream, and eggs to room temperature. Melt the butter.

(2) Make the graham cracker crumbs: In the bowl of your food processor, add the graham crackers. Pulse on and off until all crackers have turned to crumbs. You can also do this by putting the graham crackers in a ziploc bag and using a rolling pin or heave glass to crunch them up.

(3) Make the crust: Drizzle the melted butter over the cracker crumbs in the bowl of your food processor. Pulse until all crumbs and butter are combined. You can also combine butter and crumbs in a mixing bowl with a wooden spoon. Pour the crumbs into the bottom of a 7 - 9-inch springform pan and pat them with your fingers to make an even layer or make it slightly thicker at the edges if you prefer.

(4) Bake the crust: Bake in the preheated oven for 10 minutes until the crust has dried out and begins to brown just a bit. Remove from the oven and set aside.

(5) Make the filling: In the bowl of your food processor or stand mixer, combine cream cheese and sour cream and blend until completely smooth. Add the sugar, eggs, and vanilla and blend well but don’t whip air into the mixture. Scrape down the sides to ensure all sugar and eggs are blended into the cheese mixture. Pour the batter into the pan gently so as not to disturb the crumb crust.

(6) Bake: Put in the preheated oven and bake for 30 minutes. Turn off the oven. Don’t open the oven door. Leave the cheesecake in the oven for one hour. Remove and let cool to room temperature. Cover with plastic wrap and refrigerate for at least 8 hours (more is fine).

(7) Plate and serve: Run a knife around the edge of the pan and carefully remove the sides of the springform pan. Slice the cake and serve with fresh berries or your favorite topping.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Cranberry Bliss Blondies (Low FODMAP)

15 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Makes 16 • Ok to make ahead: Steps 1-3

The holidays are here and there’s no better time to make Cranberry Bliss Blondies. Combining the sweetness of white chocolate with the tangy taste of cranberries is the classic “bliss” combination. These IBS-friendly blondies are quick and easy to make so you can whip them up for the family in no time or share them at the neighborhood cookie exchange and prepare for recipe requests.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Flourless Chocolate Cake With Chocolate Ganache (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Serves 8 • Ok to make ahead: Steps 1-6

I know I’ve published flourless chocolate cake before but when I discover an even better recipe, well, I just have to share! Get ready for the best chocolate cake of your life. This flourless chocolate cake, topped with a deeply chocolatey ganache, is the epitome of decadence. Rich, gluten-free, and irresistibly delicious, it's the perfect dessert to elevate any celebration to a whole new level.

Ingredients: Cake

1 cup  semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup unsalted butter

3/4 cup granulated sugar or superfine sugar

1/2 teaspoon Diamond Crystal Kosher salt or 1/4 teaspoon table salt

1 teaspoon vanilla extract or hazelnut extract

3 large eggs lightly beaten

1/2 cup Dutch process cocoa powder

Ingredients: Chocolate Ganache

1 cup semisweet chocolate chips or chopped semi-sweet baking chocolate

1/2 cup heavy cream

Powdered sugar and raspberries for serving

Other optional toppings: my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Directions

(1) Prepare: Preheat oven to 375 degrees F. Grease an 8-inch round springform cake pan or standard 8-inch round cake pan with butter or nonstick cooking spray (I like this coconut oil cooking spray for baking). Line the bottom of the pan with a round of parchment (I love these pre-cut 8-inch parchment rounds) and spray it with nonstick cooking spray. Set aside. 

(2) Melt the butter and chocolate: Put the chocolate and butter in a large microwave-safe bowl, and heat in 30-second intervals until the butter is melted and the chocolate is soft, about 60 - 90 seconds. Remove from the microwave and stir until the chocolate is melted and the mixture is smooth. If you need to reheat, do so in 10-second intervals. Add the sugar, salt, and vanilla extract and stir until smooth and combined.

(3) Add the remaining ingredients: Lightly beat the eggs and add them to the chocolate mixture and stir until smooth. Add the cocoa powder and stir until just combined. Don't over-mix. 

(4) Bake: Pour the batter into the prepared pan and bake for 25 minutes or until the cake has a thin crust on the top and the center registers 200 degrees F on an instant-read thermometer. Remove from the oven and let the cake cool on a wire cooling rack for 10 minutes. Loosen the edges of the cake from the pan by running a butter knife around the edge. Carefully remove the springform pan sides, or if using a non-springform pan, carefully turn it upside down onto a serving plate. The bottom of the cake will now be the top of the cake. Let the cake cool completely. 

(5) Make the Chocolate Ganache: While the cake is cooling, make the chocolate ganache. Combine the chocolate and cream in a medium microwave-safe bowl, and heat until the cream is quite hot so it will melt the chocolate, about 30 seconds. Remove from the microwave, and stir until the chocolate melts and the mixture is smooth. 

(6) Finish: Spread the chocolate ganache evenly over the cooled cake. Let the glaze set up for a few hours before cutting and serving. You can put it in the refrigerator to speed up the process. 

(7) Plate and serve: Just before serving, dust the cake with powdered sugar and add the raspberries to the top. Cut the cake into slices and serve. This cake is also great with my real whipped cream, my whipped coconut cream, or lactose-free ice cream.

Eat and enjoy every bite because you can!

Recipe note: This recipe was originally published by King Arthur Flour and shared with me by my friend Leslie Kingsbury. No wonder it’s fit for a king!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Halloween Candy Guide (What’s Low FODMAP and What’s Not)

This time of year Halloween candy is everywhere you look. At work, at parties, at the checkout counter in your favorite store, even at the bank! And it’s tempting to enjoy snacking on a piece or two every place you go.

And let’s face it, at some point, you’re going to want to eat some Halloween candy!

If you are following a low FODMAP diet and Halloween is here. What do you do?

Instead of diving in and eating all of it with wild abandon, how about you do a little learning and planning so you don’t end up feeling terrible?!

Here are three rules to live by:

1. Don’t eat the candy at all those places I mentioned. You’ll just be stuffing it in your mouth because it’s there. Save your candy-eating for a time you can eat something you particularly like and you can take time to enjoy it.

2. Read the list below and stick to the low(er) FODMAP candies in the serving sizes recommended.

3. When you’re finished handing out candy to all the little neighborhood ghouls and goblins, toss it out or donate it. Don’t keep it around the house to “munch on” for days or weeks to come.

Keep it special. Keep it planned. And keep it to a minimum!

This list is excerpted from this post by FODMAP Every Day

Low(er) and High FODMAP Halloween Candy List

For the purposes of this list we are dealing with sweet candies and we feel fairly confident that no natural flavors were derived from onion or garlic, so a few of the candies listed below in the approved columns do contain natural flavors.

If you go rogue and start eating garlic jelly beans (yes, those are a thing), then all bets are off! Don’t do it.

Any candies that clearly list high FODMAP ingredients are on the high FODMAP list.

If you have a history with a particular ingredient, pay attention to your well-earned self-knowledge and stay away.

Serving Size Recommendations

Serving size recommendations are made by Vanessa Cobarrubia RDN as a guide and are based on the Monash University low FODMAP Diet App recommendations for serving sizes for individual ingredients.

As is always the case – we are not offering medical advice and you should always confer with your medical and healthcare team to ensure that you are following guidelines appropriate for your individual body’s needs.

Candy lists are below for your reference. See each list by clicking on the “+” sign to the right.

• Low(er) FODMAP Halloween Candies

  These are the candies we recommend (in alphabetical order by candy name) – in moderation, of course.

  Atomic Fireballs: Practice moderation. Maybe 3 per serving.

  Boston Baked Beans: Maximum 20 to 25 per serving.

  Butterfingers: #7 on many favorite lists. These have some FODMAPs, but they are listed as less than 1% on the label. Start off with half a full-size bar or 1 to 2 fun size bars, or the equivalent of 3 to 4 bites.

  Circus Peanuts: Practice moderation. Maybe 4 pieces max. Some say these are the most hated candy – but someone is eating them!

  Conversation Hearts: Maybe 6 to 8 pieces max.

  Dove Promises Silky Smooth Dark: Limit to 3 pieces (24 g total).

  Dum Dums (lollipops): Limit to 4 to 5.

  Haribo Gummi Bears: Limit to 15 gummi bears.

  Haribo Sour Goldbears: Limit to 15 gummi bears.

  Jolly Ranchers: Limit to 3 to 4.

  Junior Mints: Limit to 12 mini mints.

  Justin’s Dark Chocolate Peanut Butter Cups: Limit to 1 peanut butter cup (20 g) and increase to 2 peanut butter cups (if desired) based on personal tolerance.

  Justin’s Milk Chocolate Peanut Butter Cups: There are no additional milk solids, milk, or lactose added in ingredients outside of the milk chocolate. Limiting to 1 peanut butter cup should keep milk chocolate in safe range.

  Laffy Taffy: Limit to 3 mini pieces.

  Lifesavers Peppermint and Wint-O-Green: Limit to 6

  Marshmallows: Exclude any with high fructose corn syrup, inulin or other high FODMAP ingredients:  For standard size limit to 4 to 5.

  Mounds: Limit to ½ of a full size bar or 1 to 2 snack size bars.

  Mr. Goodbar: Limit to ¼ of a full size bar or 1 fun size.

  NECCO Wafers: Limit to 10 to 15 wafers.

  Nerds: #6 on many lists. Limit to about 1 ½ tablespoons.

  Peeps: These are marshmallows; see above. Limit to 3 to 4 peeps.

  Reese’s Pieces: Limit to 20 to 25 pieces.

  Skittles: #9 on many favorite lists.  Limit to 15 to 20 skittles.

  Smarties: Limit to 2 rolls.

  Sno-Caps: Limit to 1 to 2 tablespoons.

  Sour Patch Kids: #8 on many favorite lists.  Limit to 6 to 8 pieces.

  Swedish Fish: Limit to 2 to 3 pieces.

  Sweet Tarts: Limit to 6 to 8 pieces.

• High FODMAP Halloween Candies

  We recommend that you do not eat these candies. Or, at least know what you are getting into.

  Kit Kat: #4 on many favorite lists. Contain wheat flour, lactose, and dairy

  Milk Duds: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain multiple milk products

  Milky Way: These are milk chocolate based, which is allowed in .5 ounce/15 g amounts, but also contain additional milk products, lactose, and malted barley which is untested by Monash

  Starbursts: Contain fruit juice concentrates, including apple.

  Tootsie Rolls: Contain condensed skim milk and additional whey.

  Twix: #3 on many favorite lists. Contain wheat flour, lactose, and dairy

• Candies To Try If You Are Feeling Daring

  For this category, Vanessa recommends trying a small piece to assess your own tolerances. Note that many of these come in “minis”, which might be a great place to start.

  Almond Joy: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Dove Promises Silky Smooth Milk: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Heath Bar: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Hershey Bar: #10 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  M & M’s: #5 on many favorite lists.  We cannot be sure of lactose content. Try a few.

  Mars Bar: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Nestlés Crunch: These list milk products multiple times and we cannot be sure of the amount of lactose; also lists barley malt.

  Reese’s Peanut Butter Cups: #1 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Skor: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Snickers Bar: #2 on many favorite lists.  These list milk products multiple times and we cannot be sure of the amount of lactose.

  Three Musketeers: These list milk products multiple times and we cannot be sure of the amount of lactose.

  Twizzlers: Contain wheat flour

More Deliciously Low FODMAP™ tips & tools

S’mores Cupcakes with Marshmallow Frosting (low FODMAP)

20 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 12 - 24 • Ok to make ahead: Steps 1-4

There’s something about cupcakes that is just fun! Add to that the pleasure of s’mores and these cupcakes take the fun (and deliciousness) to a whole new level! It’s the combination of everything you love about s’mores (chocolate, marshmallow, and graham crackers) but without the sand or the sticky fingers. These are best served soon after they come out of the oven so you can make the cupcakes ahead, but save the frosting and the finishing for the last hour before serving. Make them for a party or you might be tempted to eat them all yourself! I used a good gluten-free chocolate cake mix for the cupcakes in this recipe to keep it simple — since the frosting is a little more elaborate. Of course, you can make the cake from scratch if you prefer!

Ingredients: Chocolate Cupcakes

1 King Arthur Gluten-Free Chocolate Cake Mix

2/3 cup coconut oil, melted

1 1/3 cups water

4 large eggs

Ingredients: Swiss Meringue Frosting

3 large egg whites

1 1/2 cups granulated sugar

1 1/2 teaspoons light corn syrup (not high-fructose corn syrup)

1/2 teaspoon cream of tartar

1/4 teaspoon Kosher salt

1/4 cup water

1 teaspoon pure vanilla extract

Ingredients: Topping

1/2 cup semi-sweet chocolate chips

1 teaspoon coconut oil

1/2 cup gluten-free graham cracker crumbs (for topping)

Directions: Cupcakes

(1) Prepare: Preheat oven to 350 degrees F. Put cupcake liners (I like these parchment tulip liners) into two cupcake pans that make 12 cupcakes each (for a total of 24).

(2) Melt the coconut oil: In the microwave, melt the coconut oil until it’s pourable but not hot.

(3) Blend the batter: Beat the eggs together with the melted coconut oil and water. Stir in the cake mix and keep stirring until well blended.

(4) Bake: Pour the cake batter into the prepared cupcake pans. Bake for 18 - 20 minutes. Remove from oven and let cool.

Directions: Frosting and Finishing

(5) Prepare the meringue for the frosting: Add the egg whites, sugar, corn syrup, cream of tartar, salt, and water to the bowl of a stand mixer and place the bowl over a saucepan of gently simmering water over medium heat. Do not allow the bottom of the mixing bowl to touch the water.

(6) Heat and blend the mixture: Continuously, but gently, stir the mixture until the egg whites are very warm to the touch and the sugar has dissolved, about 4 minutes. Test this by dipping a finger into the mixture and rubbing it between your fingers—the mixture should no longer have any grains of sugar in it and should be very warm to the touch. Remove the bowl from the heat and place the bowl on the stand mixer fitted with the whisk attachment.

(7) Beat the egg white mixture: Beat the meringue on medium-low speed until foamy, about 2 minutes. Gradually increase the speed and beat until you achieve a stiff peak in the mixture that droops only slightly when you lift up the whisk, and the bottom and sides of the bowl no longer feel warm to the touch, about 4 minutes. Add the vanilla extract and beat for a few seconds to mix it in.

(8) Frost the cupcakes: Use a spoon, spatula, or broad knife to generously frost each cupcake. Make one big swirl or many little “points” in the meringue with your knife as you frost.

(9) Brown the frosting: Lightly brown the frosting using a kitchen torch or by placing the frosted cupcakes under the broiler briefly, until browned. Watch them carefully (just like roasting a marshmallow) so they don’t burn!

(10) Finish: Melt the chocolate with the coconut oil in the microwave. Crumble the graham crackers into crumbs. Remove the cupcakes from the oven, drizzle with the melted chocolate, and sprinkle with graham cracker crumbs (so they cling to the melted chocolate).

(11) Plate and serve: The frosted cupcakes are best served within a few hours, as the frosting will start to lose its structure over time, but any leftovers will keep on the counter lightly covered for up to 1 day.

Eat and enjoy every bite because you can!

Recipe note: I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted. 

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Triple Chocolate Brown Butter Salted Chocolate Chip Cookies (low FODMAP)

20 Minutes prep • 2 Hours chill • 10 Minutes cook • Low FODMAP • Gluten-free • Makes 24 - 36 • Ok to make ahead: Steps 1-4

There are times when you crave the best of everything: Triple Chocolate. Brown Butter. A delicate sprinkle of flaky salt. If you're going to treat yourself to something sweet, these cookies are the ultimate choice. They're so delicious that you won't even realize they're gluten-free. These cookies offer a sumptuous, chewy texture that remains impeccable at room temperature so you don't need to devour them fresh out of the oven. The brown butter and touch of salt work magic, enhancing the flavor, making them essential ingredients you won't want to skip.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Discover Effortless Low FODMAP Recipe Access in my Recipe Club

Unleash the power of streamlined recipe discovery in my Recipe Club. Simply head to the Collections tab, click on your preferred collection, and prepare to be inspired! You'll find curated sets of delicious, low-FODMAP recipes tailored to your interests.

Haven't joined the Recipe Club yet? For the cost of a simple latte, you can become a member today and unlock a world of easy-to-make, low-FODMAP appetizers, main courses, side dishes, salads, soups, desserts, and more. It’s now easier than ever to gain access to hundreds of my easy, mouthwatering, low-FODMAP recipes created with you in mind.

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Classic Blueberry Cobbler (Low FODMAP)

15 Minutes prep • 35 Minutes cook • Low FODMAP • Gluten-free • Serves 4

Blueberry cobbler is an amazing combination of flavors, textures, and even temperatures when you serve warm cobbler with cold ice cream on top. Make this cobbler with basic pantry ingredients and frozen blueberries and you’ve got a masterpiece dessert in no time. It’s an extra-special treat with fresh berries in season (especially when you pick them yourself) but just as good with frozen berries when they’re not in season.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

It’s Pumpkin Spice Season! (Low FODMAP)

As the leaves start to change color and the air turns crisp, there's one thing that symbolizes the arrival of autumn like no other – the beloved pumpkin spice season. It's a time when cozy sweaters, warm drinks, and the aromatic blend of cinnamon, nutmeg, and cloves fill the air. But for those of us following a low FODMAP diet, the traditional pumpkin spice season can be a bit daunting. Fear not! I’m here to show you how to fully embrace the flavors of fall while keeping your digestive system happy.

Pumpkin Spice: A Low FODMAP Delight

The good news is that many components of the classic pumpkin spice blend are low in FODMAPs. Cinnamon, nutmeg, and cloves—the heart and soul of pumpkin spice—are safe for most people following a low FODMAP diet. This means you can enjoy that warm, comforting flavor without the worry of digestive distress. (Watch out for the super sweet syrups that often get added to pumpkin spice delights and avoid those with high fructose corn syrup.)

Low FODMAP Pumpkin Spice Recipes

Here are a few of my low FODMAP Pumpkin Spice recipes. Want to see even more? Find them in the Recipe Club filtered for pumpkin right here.

Brown Butter Pumpkin Streusel Coffee Cake

This is a wonderful pumpkin recipe that uses my Pumpkin Butter as a key ingredient! This classic coffee cake has been made that much better with brown butter and pumpkin spice. The cake is light and pumpkiny and the streusel topping has a nice spiced crumble to it. It's quick to make and it's perfect for breakfast or afternoon tea.

Maple Pecan Pumpkin Bread

It’s that time of year again—pumpkin everything! I love a good pumpkin bread and this one is made extra special with pecans and maple syrup. It’s super moist so the crunchy cinnamon sugar topping makes a nice contrast to the cake-like bread. Enjoy it fresh or keep it wrapped up for a day or two. It’s the perfect fall flavor.

Pumpkin, Bacon, Cheddar Risotto

I don't know about you, but I love the fall when the air (finally) gets cold and crisp and we see pumpkin sneaking into lots of delicious recipes! Tis’ the season to roll out the comfort food, and this one’s a winner! The flavor is kind of like that yummy potato skin appetizer with the bacon and the cheese but the pumpkin and the risotto bring a whole new level of creamy deliciousness. 

This is one of those recipes your family will ask for again and again and you will be free to enjoy it with them because, like all my recipes, it's low FODMAP! 

I like to serve it with some crisp buttered sourdough toast for a bit of crunch to balance the creamy risotto. A nice green salad would round this out into a perfect weeknight, or any night, dinner.

Better than classic Pumpkin Pie

This version of the classic pumpkin pie is rich and flavorful and low FODMAP too. Baked in my perfect buttery pate brisee pie crust and filled with just the right combination of pumpkin, eggs, cream, and spices to deliver a wonderful flavor every time. Serve with freshly whipped cream for the best combination of flavor, color, and tradition. Looking for more holiday recipes? Check out my post on Navigating a Holiday Feast while on a low FODMAP diet.

Simple Pumpkin Spice Syrup

Make your own pumpkin spice cocktails, ice cream bars, or latte with this delicious pumpkin spice syrup. It’s simple to make and it keeps well in the fridge. So make up a batch and keep some on hand to spice up your holidays!

Pumpkin Mac and Cheese with Crispy Sage

Another pumpkin recipe to “spice” up your fall. I think adding pumpkin to anything just makes it better—and mac and cheese is no exception! This oh-so-creamy mac and cheese is made all in one pot and you can whip it up in 30 minutes.  And, while it takes on a sophisticated taste with the addition of crispy sage and fresh thyme, don’t be fooled, your kids will love this cheesy, creamy, bowl of goodness. And so will you!

Pumpkin Spice Ice Cream Bars

Still a little warm where you live? This is a great way to get that pumpkin spice vibe in a cool package. I was born right on top of Thanksgiving and I’ve always attributed that happy connection to my love of all things pumpkin! Particularly pumpkin ice cream! This recipe captures all the scrumptious flavor of pumpkin spice set in the creamiest package you can imagine. If you’re a pumpkin fan, get ready to discover your new favorite pumpkin ice cream treat.

Great Pumpkin Cocktail

I love fall with the crisp air and the smell of fabulous things cooking in the kitchen. This is a wonderful fall cocktail with the flavors of pumpkin spice, maple syrup, and cinnamon. It uses my pumpkin spice butter as a base so make that ahead of time for the best version of this cocktail! (Don’t worry, it’s quick to make.)

Embracing the low FODMAP pumpkin spice season is not only possible but also deliciously enjoyable. With a little creativity and an understanding of your dietary needs, you can savor the flavors of fall without compromising your digestive comfort. So go ahead, indulge in the Pumpkin Streusel Coffee cake, bake my Better Than Classic Pumpkin Pie, or whip up my Great Pumpkin Cocktail – your taste buds and your tummy will thank you for it. Happy autumn!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Amazing Magnificent Chia Pudding (Low FODMAP)

10 Minutes prep • Overnight Chill • Low FODMAP • Gluten-free • Lactose-free • Serves 2 - 4 • Ok to make ahead: Steps 1-3

Why do I call this Amazing and Magnificent? Chia seeds are considered a super food for their many health benefits including blood sugar regulation, weight management, and bone health. They are also full of antioxidants, fiber, and omega-3 fatty acids, and they are gluten-free, and low FODMAP among other things! For those of us with IBS-C, they can also be a super-regulating food! I use chia in my Amazing Seed Crackers, of course, and I often find myself wondering how I can incorporate more chia into my recipes. Hence, this recipe for chia pudding! It’s not only delicious, it’s easy to make and incredibly healthy. Learn more about the health benefits of chia seeds at the end of this recipe.

Ingredients

3-4 Tablespoons of chia seeds (more if you use dairy or almond milk, and less if you use coconut milk)

1 cup of lactose-free milk, almond milk, or full-fat canned coconut milk (coconut milk creates an ultra-thick and creamy chia pudding), or some combination of low-FODMAP milks

1 - 2 teaspoons maple syrup (depending on how sweet you like it)

1/2 teaspoon vanilla extract or vanilla bean paste (or coconut extract if you prefer to use that with coconut milk)

Any combination of nuts, seeds, berries, bananas, my great granola, shredded coconut, dried cranberries, raisins, cacao nibs, etc. for serving

Directions

(1) Prepare: Combine the chia and the milk or milk alternative in a mason jar or small bowl. Stir well to blend. Once the mixture is well combined, let it sit for 5 minutes, and then stir it again to break up any clumps of chia seeds.

(2) Chill: Cover the container and put it in the refrigerator to “set” ideally overnight. (I like to use a wide-mouth Mason Jar with one of these awesome air and water-tight easy on/off plastic Mason Jar Lids)

(3) Finish: If you don’t like the texture of chia pudding, try blending at high speed in your blender. Once blended, the mixture will be smooth and creamy, more like a regular pudding instead of a bit seedy like tapioca pudding.

Eat and enjoy every bite because you can!

Here are some reasons why chia seeds are considered good for you:

1. Rich in Nutrients: Chia seeds are packed with essential nutrients. They are a good source of dietary fiber, protein, healthy fats (omega-3 fatty acids), vitamins (such as vitamin B, thiamin, and niacin), and minerals (such as calcium, phosphorus, and magnesium).

2. High in Antioxidants: Chia seeds contain antioxidants, which help protect your cells from damage caused by free radicals. Antioxidants are important for overall health and may contribute to disease prevention.

3. Dietary Fiber: Chia seeds are an excellent source of soluble fiber, which absorbs water and forms a gel-like substance in your digestive tract. This can help improve digestion, promote a feeling of fullness, and regulate bowel movements.

4. Omega-3 Fatty Acids: Chia seeds are one of the richest plant-based sources of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Omega-3s are important for heart health, brain function, and in reducing inflammation.

5. Hydration: Chia seeds can absorb many times their weight in water and form a gel-like substance. This property can help you stay hydrated and maintain electrolyte balance, especially during exercise.

6. Low FODMAP: Chia seeds are considered low FODMAP, making them suitable for people with IBS or those following a low FODMAP diet.

7. Blood Sugar Regulation: The soluble fiber in chia seeds can help slow down the digestion and absorption of carbohydrates, which may contribute to more stable blood sugar levels.

8. Weight Management: Due to their high fiber and protein content, chia seeds can help promote satiety and reduce overall calorie intake, potentially supporting weight management.

9. Bone Health: Chia seeds are a good source of calcium, magnesium, and phosphorus, which are important minerals for maintaining healthy bones and teeth.

10. Gluten-Free: Chia seeds are naturally gluten-free, making them a suitable option for those with gluten sensitivities or celiac disease.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

1. Cahill, J. P., Etherton, T. D., & Moag-Stahlberg, A. (2006). Omega-3 fatty acids from fish oils and cardiovascular disease. Molecular and Cellular Biochemistry, 283(1-2), 165-173.

2. Tovar, J., Johansson, E., Björck, I. (2008). A multifunctional diet improves cardiometabolic-related biomarkers independently of weight changes: an 8-week randomized controlled intervention in healthy overweight and obese subjects. European Journal of Nutrition, 47(5), 294-300.

3. Valenzuela, R., Videla, L. A. (2003). The importance of the long-chain polyunsaturated fatty acid n-6/n-3 ratio in development of non-alcoholic fatty liver associated with obesity. Food & Function, 4(1), 6-26.

4. Vuksan, V., Whitham, D., Sievenpiper, J. L., Jenkins, A. L., Rogovik, A. L., Bazinet, R. P., ... & Hanna, A. (2007). Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care, 30(11), 2804-2810.

More Deliciously Low FODMAP™ breakfast recipes

Chocolate-Covered Peanut Butter Pretzel Treats (Low FODMAP)

15 Minutes prep • 20 Minutes chill • Low FODMAP • Gluten-free • Makes 24 • Ok to make ahead: Steps 1-6

These crunchy treats are just that. A treat! They are quick and easy to make — no cooking required. The combination of peanut butter, pretzels, and chocolate is delicious (I love anything with peanut butter and chocolate!) The crunch of the added rice cereal brings out the “treat” in anything! They are so good you’ll be tempted to eat them all at once so plan to make them when you have a few friends around to help.

Ingredients

1 (12-ounce) bag good quality semi-sweet chocolate chips (I used Guittard)

1 tablespoon coconut oil

3/4 cup crunchy or creamy natural peanut butter (just peanuts and salt)

3 cups gluten-free crispy brown rice cereal

1 cup gluten-free pretzels, broken into pieces

1 cup peanut butter chips, peanuts, or Peanut Butter M&Ms

Directions

(1) Prepare: Line a cookie sheet or two (that fit in your refrigerator) with parchment paper.

(2) Melt chocolate: Combine the chocolate chips and the coconut oil in a microwave save bowl and heat on high for 1 minute. Stir and heat for another 30 seconds (or more) if additional time is needed to melt the chips completely.

(3) Add the pretzels: In a large bowl, combine the pretzel pieces and the crisp rice cereal. Pour the chocolate mixture over the pretzel blend and fold the mixture with a rubber spatula just until everything is coated in chocolate.

(4) Add the chips: Add the peanut butter chips, peanuts, or M&M and stir just until combined.

(5) Shape the treats: Use a cookie scoop to scoop out about 1 1/2 tablespoon size balls and drop them onto the parchment-lined pan with a little space between each one.

(6) Chill: Put the pan(s) in the refrigerator to chill for about 20 minutes until set. If you have any left, store them in the refrigerator so they don’t get too melty.

Eat and enjoy every bite because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Chewy Oatmeal Chocolate Chip Cookies (Low FODMAP)

25 Minutes prep • 12 Minutes cook • Low FODMAP • Makes 24 • Ok to make ahead: Steps 1-8

Big, delicious, good old-fashioned, chewy oatmeal cookies are one of my favorites. The chocolate chips are the “icing on the cake” in this recipe. These cookies are simple to make and so good when they are hot out of the oven. They also store well — if you’re lucky enough to have a few left over. Keep them in an airtight container or freeze them and let them thaw at room temperature for about 20 minutes.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Dark Chocolate, Espresso, and Coconut Mini Muffins (Low FODMAP)

15 Minutes prep • 25 Minutes cook • Low FODMAP • Gluten-free • Lactose-free • Makes 24 • Ok to make ahead: Steps 1-5

Deep dark chocolate. A hint of coconut. Rich chocolate chips. And zucchini! These mini muffins are so delicious the whole family will love them. And don’t let the “mini” size fool you, the flavor is intense enough that one mini muffin is the right amount! You make them all in one bowl so clean up is easy. Don’t want to eat them all at once? They freeze beautifully and thaw quickly at room temperature. I used cacao and cacao nibs (along with the chocolate chips) in this recipe for some added gut biome benefit, but you can use regular cocoa with the chocolate chips and they will be equally delicious.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Preacher Cookies (No-Bake, Low FODMAP)

15 Minutes prep • 30 Minutes chill • Low FODMAP • Gluten-free • Makes 24 • Ok to make ahead: Steps 1-5

Preacher cookies were so named because they could be quickly made when the Preacher stopped by for an unexpected visit. Maybe a little old-fashioned, they are a sweet and chewy cookie that can be whipped up in a jiffy. And, if it’s too hot to turn on the oven and you want to make a batch of cookies—these are a great choice! I made them with oats and coconut, but you could switch it up and make them with oats and peanut butter instead. Either way, they’re delicious.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ dessert recipes

Super Simple Chocolate Lava Cakes (Low FODMAP)

10 Minutes prep • 20 Minutes cook • Low FODMAP • Gluten-free • Serves 6 • Ok to make ahead: Step 1

Oooy gooey center with delicate cake around the edges. This is the kind of dessert you go to your favorite restaurant to enjoy. But now, you can make it yourself and you will be amazed at just how simple it is to make! You don’t need any fancy equipment, you could even cook these in oven-safe mugs! Serve them with whipped cream or lactose-free ice cream, and a dusting of cocoa powder or a drizzle of salted caramel for an extra special dessert fit for a celebration.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes

Jan’s Amazing Cranberry Almond Biscotti (Low FODMAP)

30 Minutes prep • 90 Minutes cook • Low FODMAP • Makes 20 - 24 • Serving Size: 2 • Ok to make ahead: Steps 1-10

When my client, who is an amazing cook, said her biscotti recipe wasn’t working well when she swapped in gluten-free flour, I asked her to share the recipe so I could give it a go. I added a bit more fat and tweaked a few other things and the result is a delicious gluten-free biscotti that honors the original recipe. These biscotti are crisp and light, and perfect with a cup of tea or coffee, or all alone! The almonds, cranberries, and lemon zest provide flavor and texture that are really special. If you’re a fan of biscotti, I recommend giving Jan's Amazing biscotti a try.

This is an exclusive recipe just for recipe club members.

In addition to the two free recipes I create each week I am creating and delivering one very special recipe just for my recipe club members. If you’re not yet a member, I encourage you to join! Membership in the club includes access to the complete archive of recipes with filters so it can become your virtual low FODMAP cookbook plus, I am creating and delivering one special NEW recipe every week ONLY for recipe club members.

Your membership in the club helps me continue creating new, delicious, easy-to-make, low FODMAP recipes just for you.

As always, all recipes will emphasize simple ingredients, easy preparation, and delicious low FODMAP results. Recipes will be for everything from main courses, salads, soups, side dishes, appetizers, desserts, sauces, breakfast and lunch, and even mocktails and cocktails. Everything you need to prepare fantastic low FODMAP meals everyone will love.

Join the club. Let’s keep making delicious Low FODMAP meals together.

More Deliciously Low FODMAP™ dessert recipes