10 Delicious Low FODMAP Dessert Recipes You Must Try

For those navigating a low FODMAP diet, indulging in sweets might seem tricky, but there are plenty of delicious dessert options that won’t upset your tummy. From rich chocolate treats to fruity delights, these desserts are designed to satisfy your sweet tooth while keeping your digestive health in check. Let’s dive into some sweet ideas that are as friendly to your gut as they are to your palate!

Oatmeal Cookies with Raisins

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Oatmeal cookies with raisins offer a delightful balance of chewy and crunchy textures. They are slightly sweet, with the oats providing a hearty base and the raisins adding natural sweetness and a hint of chewiness. These cookies are not only tasty but also simple to whip up, making them a fantastic choice for a cozy afternoon snack or a quick dessert.

This recipe is straightforward and perfect for bakers of all levels. With just a few ingredients, you can create a batch that will fill your kitchen with a warm, inviting aroma. Plus, they fit nicely into a low FODMAP diet, allowing everyone to enjoy a sweet treat without worry.

Ingredients

• 1 cup rolled oats
• 1/2 cup all-purpose gluten-free flour
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt
• 1/2 cup brown sugar, packed
• 1/4 cup granulated sugar
• 1/2 cup unsalted butter, softened
• 1 large egg
• 1 teaspoon vanilla extract
• 1/2 cup raisins

Instructions

1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix the rolled oats, gluten-free flour, baking soda, and salt.
3. In another bowl, cream together the softened butter, brown sugar, and granulated sugar until fluffy. Beat in the egg and vanilla until well combined.
4. Gradually add the dry ingredients to the wet mixture, stirring until just combined. Fold in the raisins.
5. Drop spoonfuls of dough onto the prepared baking sheet, spacing them about 2 inches apart.
6. Bake for 10-12 minutes or until the edges are golden. Allow to cool on the baking sheet for a few minutes before transferring to a wire rack to cool completely.

Chia Seed Pudding with Berries

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Chia seed pudding is a delightful dessert that’s both tasty and simple to make. Packed with fiber and omega-3 fatty acids, this pudding offers a creamy texture that pairs beautifully with fresh berries. It’s a great option for those following a low FODMAP diet, making it suitable for anyone looking for a light yet satisfying treat.

What makes this dessert even better is how customizable it is. You can use almond milk or coconut milk as a base, and feel free to mix in your favorite sweeteners or toppings. The burst of flavor from the berries adds a refreshing contrast to the smooth pudding, making each bite enjoyable!

Ingredients

• 1/4 cup chia seeds
• 1 cup almond milk (or other low FODMAP milk)
• 2 tablespoons maple syrup (optional)
• 1 teaspoon vanilla extract
• 1/2 cup mixed berries (strawberries, blueberries, raspberries, and blackberries)
• Fresh mint leaves for garnish

Instructions

1. In a bowl, combine chia seeds, almond milk, maple syrup, and vanilla extract. Stir well to prevent clumping.
2. Cover the bowl and refrigerate for at least 2 hours or overnight until it thickens to a pudding-like consistency.
3. Once set, stir the pudding again and divide it into serving cups.
4. Top with mixed berries and garnish with fresh mint leaves before serving.

Rice Pudding with Cinnamon

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Rice pudding is a cozy dessert that brings nostalgia and comfort in every spoonful. This creamy treat is naturally low in FODMAPs, making it friendly for those with sensitive tummies. The rich flavors of rice, milk, and a sprinkle of cinnamon create a delightful balance that is both sweet and soothing.

Making rice pudding is straightforward and requires minimal ingredients, so it’s perfect for a quick dessert or a comforting snack. The combination of creamy texture and aromatic spices makes it an inviting choice for any occasion.

Ingredients

• 1 cup Arborio rice
• 4 cups lactose-free milk
• 1/4 cup sugar
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon salt
• 1 tablespoon cornstarch (optional, for thicker pudding)
• Cinnamon sticks for garnish

Instructions

1. In a medium saucepan, combine the Arborio rice, lactose-free milk, sugar, salt, and vanilla extract. Bring the mixture to a boil over medium heat.
2. Once boiling, reduce the heat to low and let it simmer. Stir occasionally to prevent sticking, and cook for about 20-25 minutes, or until the rice is tender and the mixture is creamy.
3. If you’d like a thicker pudding, mix the cornstarch with a little cold milk in a separate bowl until smooth, then add it to the pudding in the last few minutes of cooking.
4. Remove the pudding from heat and stir in the ground cinnamon. Allow it to cool slightly before serving.
5. Serve warm or chilled, garnished with cinnamon sticks for an extra touch of flavor.

Chocolate Avocado Mousse

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Chocolate avocado mousse is a delightful treat that satisfies your chocolate cravings while keeping it light and healthy. This recipe combines creamy avocados with rich cocoa powder, resulting in a smooth and velvety dessert that feels indulgent without the guilt. Plus, it’s simple to whip up, making it perfect for a quick dessert or an elegant dinner party treat.

The natural creaminess of avocados blends beautifully with the sweetness of maple syrup and the deep flavor of chocolate. It’s a dessert that both chocolate lovers and health enthusiasts can enjoy. So grab your blender and let’s dive into this tasty, low FODMAP dessert!

Ingredients

• 2 ripe avocados
• 1/2 cup unsweetened cocoa powder
• 1/4 cup maple syrup
• 1/4 cup almond milk (or another low FODMAP milk)
• 1 teaspoon vanilla extract
• A pinch of salt
• Fresh mint leaves for garnish (optional)

Instructions

1. Prepare the Avocados: Peel and pit the avocados, then place them in a blender or food processor.
2. Add Ingredients: Add cocoa powder, maple syrup, almond milk, vanilla extract, and a pinch of salt to the blender.
3. Blend Until Smooth: Blend on high speed until the mixture is completely smooth and creamy, scraping down the sides as needed.
4. Taste and Adjust: Taste the mousse and adjust the sweetness or cocoa powder according to your preference.
5. Chill: Transfer the mousse into serving dishes and refrigerate for at least 30 minutes to allow it to set.
6. Serve: Garnish with fresh mint leaves, if desired, and enjoy your delicious chocolate avocado mousse.

Pumpkin Spice Muffins

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Pumpkin spice muffins are a delightful treat that capture the essence of fall with their warm spices and moist texture. These muffins are not only low FODMAP, making them gentle on the stomach, but they also deliver a rich pumpkin flavor that pairs perfectly with a cozy cup of tea or coffee.

Making these muffins is quite simple, perfect for both baking novices and seasoned chefs alike. With just a few ingredients and minimal steps, you can whip up a batch that fills your kitchen with a comforting aroma. Enjoy them for breakfast, a snack, or as a sweet ending to your day!

Ingredients

• 1 cup canned pumpkin puree
• 1 1/2 cups gluten-free all-purpose flour
• 1/2 cup maple syrup or brown sugar
• 1/4 cup vegetable oil
• 2 large eggs
• 2 teaspoons pumpkin pie spice
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1/4 teaspoon salt

Instructions

1. Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, mix the pumpkin puree, maple syrup, oil, and eggs until well combined.
3. In another bowl, whisk together the gluten-free flour, pumpkin pie spice, baking powder, baking soda, and salt.
4. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
5. Spoon the batter into the prepared muffin tin, filling each cup about 2/3 full.
6. Bake for 20-25 minutes or until a toothpick inserted into the center comes out clean.
7. Let the muffins cool in the tin for a few minutes before transferring to a wire rack to cool completely.

Coconut Macaroons with Dark Chocolate

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Coconut macaroons are a delightful treat that perfectly balance sweet coconut flavor with a rich, dark chocolate drizzle. These little bites of joy are not only delicious but also easy to whip up, making them a fantastic option for anyone, especially those following a low FODMAP diet. The chewy texture of the coconut combined with the smooth chocolate creates a satisfying experience in every bite.

Whether you’re looking for a quick dessert or a sweet snack, these macaroons hit the spot. They require minimal ingredients and come together in no time, making them a go-to recipe for satisfying your sweet tooth without the fuss.

Ingredients

• 2 3/4 cups shredded unsweetened coconut
• 1/2 cup granulated sugar
• 2 large egg whites
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 4 ounces dark chocolate, chopped

Instructions

1. Preheat the oven to 325°F (160°C). Line a baking sheet with parchment paper.
2. In a large bowl, combine shredded coconut, sugar, egg whites, vanilla extract, and salt. Mix until well combined.
3. Using a small cookie scoop or your hands, form the mixture into small mounds and place them on the prepared baking sheet.
4. Bake for 20-25 minutes, or until the macaroons are golden brown on the edges. Allow them to cool on the baking sheet.
5. While the macaroons are cooling, melt the dark chocolate in a microwave-safe bowl in 30-second intervals, stirring until smooth.
6. Once cooled, drizzle the melted chocolate over the macaroons. Let the chocolate set before serving.

Lemon Sorbet with Fresh Mint

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Lemon sorbet is a refreshing treat that perfectly balances tartness and sweetness, making it an ideal dessert for warm days. With its bright lemon flavor and a hint of fresh mint, this simple recipe is not only delicious but also easy to whip up at home. It’s a great way to satisfy your sweet tooth without the high FODMAP ingredients!

This recipe requires minimal ingredients and steps, making it a breeze for anyone to create. Just blend, freeze, and enjoy! It’s light, refreshing, and perfect for any occasion.

Ingredients

• 2 cups fresh lemon juice
• 1 cup granulated sugar
• 1 cup water
• 1/4 cup fresh mint leaves, chopped
• 1 tablespoon lemon zest

Instructions

1. Make the Syrup: In a small saucepan, combine water and sugar. Heat over medium heat, stirring until the sugar dissolves completely. Remove from heat and let it cool.
2. Combine Ingredients: In a blender, add the lemon juice, cooled syrup, chopped mint leaves, and lemon zest. Blend until smooth.
3. Chill and Freeze: Pour the mixture into a shallow dish and place it in the freezer. Every 30 minutes, stir the sorbet with a fork to break up any ice crystals. Repeat until the sorbet is fully frozen, about 3-4 hours.
4. Serve: Scoop the sorbet into bowls and garnish with extra mint leaves if desired. Enjoy your refreshing lemon sorbet!

Peanut Butter Banana Bread

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Peanut Butter Banana Bread is a delightful twist on the classic banana bread that everyone loves. This recipe combines the natural sweetness of ripe bananas with the creamy richness of peanut butter, resulting in a moist and flavorful loaf. Not only is it simple to whip up, but it also makes for a satisfying snack or breakfast treat.

The combination of peanut butter and bananas creates a lovely harmony of flavors that can brighten any day. Plus, it’s a low FODMAP dessert, making it a friendly option for those with sensitive stomachs. You’ll be amazed at how easy it is to bake this bread, filling your kitchen with a warm, inviting aroma.

Ingredients

• 3 ripe bananas, mashed
• 1/2 cup natural peanut butter
• 1/2 cup maple syrup or agave nectar
• 1/4 cup almond milk (or your choice of low FODMAP milk)
• 1 teaspoon vanilla extract
• 1 teaspoon baking soda
• 1/2 teaspoon salt
• 1 cup gluten-free all-purpose flour

Instructions

1. Preheat the oven to 350°F (175°C) and grease a loaf pan.
2. In a large bowl, mix together the mashed bananas, peanut butter, maple syrup, almond milk, and vanilla extract until well combined.
3. In another bowl, whisk together the gluten-free flour, baking soda, and salt.
4. Gradually add the dry ingredients to the wet mixture, stirring until just combined.
5. Pour the batter into the prepared loaf pan and smooth the top. Bake for 45-50 minutes or until a toothpick inserted into the center comes out clean.
6. Let the bread cool in the pan for 10 minutes before transferring it to a wire rack to cool completely. Slice and enjoy!

Vanilla Coconut Ice Cream

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Indulging in a scoop of vanilla coconut ice cream is like taking a mini-vacation in a cone! This recipe is creamy, rich, and offers a delightful blend of coconut and vanilla flavors. The best part? It’s simple to whip up, making it a perfect treat for any day.

Whether you’re enjoying it on a sunny afternoon or serving it at a dinner party, this lactose-free and low FODMAP dessert is sure to please. Plus, you’ll love how easy it is to customize with your favorite toppings or mix-ins!

Ingredients

• 1 can (13.5 oz) coconut milk
• 1/2 cup granulated sugar
• 1 tablespoon vanilla extract
• 1/4 teaspoon salt
• 1 cup lactose-free cream
• 1/4 cup shredded coconut (optional)

Instructions

1. Blend Ingredients: In a mixing bowl, combine coconut milk, sugar, vanilla extract, and salt. Mix well until the sugar is dissolved.
2. Add Cream: Stir in the lactose-free cream and shredded coconut if using. Mix until fully combined.
3. Chill Mixture: Cover the bowl and refrigerate for about 2 hours or until the mixture is chilled.
4. Churn: Pour the chilled mixture into an ice cream maker and churn according to the manufacturer’s instructions until it reaches a soft-serve consistency.
5. Freeze: Transfer the ice cream to an airtight container and freeze for at least 4 hours until firm. Serve in cones or bowls!

Berry Crumble with Almond Flour

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Berry crumble with almond flour is a delightful dessert that perfectly balances sweet and tart flavors. The juicy berries, mixed with a crunchy almond flour topping, create a dessert that’s not only satisfying but also easy to prepare. This recipe is perfect for those following a low FODMAP diet, offering a tasty option without the usual triggers.

Simple to make, this berry crumble focuses on fresh ingredients and minimal prep time. You can enjoy it warm right out of the oven or let it cool for a chilled treat. Serve it alone or with a scoop of your favorite lactose-free ice cream for an indulgent touch.

Ingredients

• 2 cups mixed berries (blueberries, raspberries, strawberries)
• 1 tablespoon maple syrup or honey (optional for sweetness)
• 1 cup almond flour
• 1/4 cup rolled oats (gluten-free if needed)
• 1/4 cup coconut oil, melted
• 1/4 teaspoon cinnamon
• 1/4 teaspoon salt
• 1/4 cup chopped almonds (optional)

Instructions

1. Preheat the oven to 350°F (175°C). Grease a baking dish with a little coconut oil.
2. In a bowl, mix the berries with maple syrup or honey if using, and place them in the prepared baking dish.
3. In another bowl, combine almond flour, rolled oats, melted coconut oil, cinnamon, and salt. Stir until crumbly.
4. Sprinkle the almond flour mixture evenly over the berries in the baking dish. Top with chopped almonds if desired.
5. Bake for 25-30 minutes, until the topping is golden brown and the berries are bubbling.
6. Let it cool slightly before serving. Enjoy warm or at room temperature!