Dessert lovers, rejoice! You don’t have to sacrifice flavor and variety just because you’re following a low FODMAP diet or need gluten-free options. In fact, we’ve scoured the web for the most scrumptious and innovative desserts that fit both of these criteria. From classic cookies and bars to creamy puddings and mousse, our list of 18 delicious low FODMAP dessert recipes is sure to satisfy your sweet tooth.
In this article, we’ll dive into a range of mouthwatering treats that use alternative ingredients and clever substitutions to create rich, velvety textures and bold flavors. Whether you’re dealing with irritable bowel syndrome (IBS), celiac disease, or simply looking for a dietary change, these desserts are sure to please even the most discerning palates.
Chocolate Chip Banana Oatmeal Cookies
Warm up with a delicious treat that combines the comfort of oatmeal cookies with the sweetness of bananas and chocolate chips – Chocolate Chip Banana Oatmeal Cookies!
Ingredients:
– 2 ripe bananas, mashed
– 1 cup rolled oats
– 1/2 cup all-purpose flour
– 1/2 cup brown sugar
– 1/4 cup granulated sugar
– 1/2 teaspoon baking soda
– 1/2 teaspoon salt
– 1/2 cup semi-sweet chocolate chips
– 1 large egg
– 1 tablespoon honey
– 1/4 teaspoon vanilla extract
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, combine mashed bananas, egg, honey, and vanilla extract. Stir until smooth.
4. Add the dry ingredients to the wet ingredients and stir until just combined. Fold in chocolate chips.
5. Drop rounded tablespoonfuls of dough onto the prepared baking sheet, about 2 inches apart.
6. Bake for 12-14 minutes or until edges are lightly golden.
7. Remove from oven and let cool on the baking sheet for 5 minutes before transferring to a wire rack.
Cooking Time: 12-14 minutes
Enjoy your chewy and delicious Chocolate Chip Banana Oatmeal Cookies!
Strawberry Coconut Chia Pudding
This sweet and tangy pudding is a perfect blend of flavors and textures, packed with nutritious chia seeds, fresh strawberries, and creamy coconut milk.
Ingredients:
– 1/2 cup chia seeds
– 1 cup coconut milk
– 1/4 cup plain Greek yogurt
– 2 tablespoons honey
– 1/4 teaspoon vanilla extract
– 1/2 cup sliced strawberries
– Pinch of salt
Instructions:
1. In a small bowl, mix together chia seeds and coconut milk. Let it sit for 5 minutes to allow the chia seeds to absorb the liquid.
2. Add Greek yogurt, honey, vanilla extract, and salt to the bowl. Mix well until combined.
3. Refrigerate the mixture for at least 2 hours or overnight to allow it to thicken.
4. Just before serving, top with sliced strawberries.
Cooking Time: 5 minutes (preparation) + 2 hours (refrigeration)
Peanut Butter Rice Crispy Treats
Peanut Butter Rice Crispy Treats: A creative twist on classic rice crispy treats, infused with the rich flavor of peanut butter.
Ingredients:
– 3 cups Rice Krispies cereal
– 1 cup creamy peanut butter
– 1/2 cup unsalted butter, softened
– 1 tablespoon honey
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a large pot or saucepan, melt the peanut butter, butter, and honey over low heat, stirring until smooth.
2. Remove from heat and stir in the vanilla extract and salt.
3. Add the Rice Krispies cereal to the pot and stir until evenly coated with the peanut butter mixture.
4. Press the mixture into a greased 9×13-inch baking dish.
5. Allow to cool and set at room temperature for about 30 minutes.
6. Cut into bars and serve.
Cooking Time: 30 minutes
Lemon Blueberry Almond Flour Muffins
Lemon Blueberry Almond Flour Muffins: A refreshing twist on traditional muffins, these moist and flavorful treats combine the brightness of lemon zest with the sweetness of blueberries and the nutty flavor of almond flour.
Ingredients:
– 1 1/2 cups almond flour
– 1/4 cup granulated sugar
– 3 large eggs
– 1/2 cup unsalted butter, melted
– 2 teaspoons freshly squeezed lemon juice
– 1 teaspoon grated lemon zest
– 1 cup fresh or frozen blueberries
– 1/2 teaspoon salt
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 almond flour, sugar, and salt.
3. In a separate bowl, whisk together eggs, melted butter, lemon juice, and lemon zest.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Gently fold in blueberries.
5. Divide batter evenly among muffin cups.
6. Bake for 20-25 minutes or until tops are golden brown.
Cooking Time: 20-25 minutes
Dark Chocolate Avocado Mousse
This rich and creamy dessert combines the velvety texture of ripe avocados with the deep flavor of dark chocolate, creating a decadent treat perfect for special occasions or cozy nights in.
Ingredients:
– 3 ripe avocados
– 1 cup (200g) dark chocolate chips (at least 70% cocoa)
– 1/4 cup (60g) granulated sugar
– 2 tablespoons unsalted butter, melted
– 1 teaspoon vanilla extract
Instructions:
1. Peel and pit the avocados and place them in a blender or food processor.
2. Melt the 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, whisk together the sugar, melted butter, and vanilla extract.
4. Add the sugar mixture to the avocado puree and blend until well combined.
5. Fold in the melted chocolate until a smooth mousse forms.
6. Spoon into individual serving cups or a large serving dish.
7. Chill in the refrigerator for at least 2 hours before serving.
Cooking Time: 10 minutes (not including chilling time)
Pumpkin Spice Lactose-Free Cheesecake
Celebrate the fall season with a delicious and creamy Pumpkin Spice Lactose-Free Cheesecake. This unique dessert combines the warmth of pumpkin pie spice with the richness of lactose-free cheesecake.
Ingredients:
– 1 1/2 cups graham cracker crumbs (gluten-free)
– 1/4 cup sugar
– 1/2 cup lactose-free cream cheese, softened
– 3 large eggs
– 1/2 cup granulated sugar
– 1/2 cup canned pumpkin puree
– 1 tsp vanilla extract
– 1/2 tsp pumpkin pie spice
– 1/4 cup lactose-free sour cream
Instructions:
1. Preheat oven to 350°F (175°C).
2. Prepare crust by mixing crumbs, sugar, and melted butter; press into a 9-inch springform pan.
3. Beat cream cheese until smooth; add eggs one at a time, then sugar, pumpkin puree, vanilla extract, and pumpkin pie spice.
4. Pour cheesecake batter into prepared crust.
5. Bake for 55-60 minutes or until edges are set and center is slightly jiggly.
6. Let cool completely before refrigerating for at least 4 hours.
Cooking Time: 55-60 minutes
Maple Cinnamon Roasted Pears
A sweet and savory twist on traditional roasted pears, this recipe combines the natural sweetness of pears with the warmth of maple syrup and cinnamon. Perfect as a snack or dessert, these roasted pears are sure to become a new favorite.
Ingredients:
– 4 ripe pears (such as Bartlett or Anjou)
– 1/4 cup pure maple syrup
– 2 tablespoons unsalted butter
– 1 teaspoon ground cinnamon
– Salt to taste
Instructions:
1. Preheat oven to 400°F (200°C).
2. Wash and dry the pears, then slice them in half lengthwise.
3. In a small bowl, mix together the maple syrup, melted butter, and cinnamon.
4. Place the pear halves on a baking sheet lined with parchment paper.
5. Brush the maple-cinnamon mixture evenly over each pear half.
6. Roast for 20-25 minutes, or until the pears are tender and caramelized.
7. Remove from oven and sprinkle with salt to taste.
Cooking Time: 20-25 minutes
Raspberry Almond Butter Bars
These bite-sized bars combine the sweetness of raspberries with the nutty flavor of almonds, all wrapped up in a crispy buttery crust. Perfect for a quick snack or dessert.
Ingredients:
– 1 1/2 cups all-purpose flour
– 1/2 cup rolled oats
– 1/4 cup granulated sugar
– 1/4 cup unsalted butter, softened
– 1/2 cup raspberry jam
– 1/2 cup creamy almond butter
– 1/4 teaspoon salt
– Chopped almonds for garnish (optional)
Instructions:
1. Preheat oven to 350°F (180°C). Line an 8-inch square baking dish with parchment paper.
2. In a medium bowl, whisk together flour, oats, and sugar. Add softened butter and mix until crumbly.
3. Press mixture into prepared baking dish.
4. Spread raspberry jam over the crust.
5. Drizzle almond butter over jam.
6. Sprinkle salt over top.
7. Bake for 25-30 minutes or until edges are lightly golden brown.
8. Let cool completely before cutting into bars.
Cooking Time: 25-30 minutes
Vanilla Coconut Milk Panna Cotta
This creamy panna cotta is infused with the warmth of vanilla and the richness of coconut milk, making it a perfect dessert for warm weather.
Ingredients:
– 1 cup coconut milk
– 1/2 cup heavy cream
– 1/4 cup granulated sugar
– 1 tsp pure vanilla extract
– 1/4 tsp kosher salt
Instructions:
1. In a medium saucepan, combine the coconut milk, heavy cream, sugar, vanilla extract, and salt.
2. Heat over medium heat, stirring occasionally, until the sugar has dissolved and the mixture is hot but not boiling.
3. Remove from heat and let cool slightly.
4. Pour the mixture into small individual serving cups or ramekins.
5. Refrigerate for at least 4 hours or overnight to allow the panna cotta to set.
6. Serve chilled, garnished with toasted coconut flakes or fresh fruit if desired.
Cooking Time: 10-15 minutes (plus chilling time)
Carrot Cake Energy Bites
These bite-sized energy balls are packed with nutritious ingredients and the flavors of carrot cake, making them a perfect snack for any time of day.
Ingredients:
– 2 cups rolled oats
– 1 cup dried carrots
– 1/2 cup creamy peanut butter
– 1/4 cup honey
– 1/4 cup chopped walnuts
– 1 teaspoon vanilla extract
– Pinch of salt
Instructions:
1. In a large bowl, combine the oats, dried carrots, and chopped walnuts.
2. In a small bowl, mix together the peanut butter and honey until smooth.
3. Add the vanilla extract and salt to the peanut butter mixture and stir to combine.
4. Pour the wet ingredients into the dry ingredients and stir until everything is well combined.
5. Use your hands to shape the mixture into small balls, about 1 inch in diameter.
6. Place the energy bites on a baking sheet lined with parchment paper and refrigerate for at least 30 minutes.
Cooking Time: None! These energy bites are ready to eat straight out of the refrigerator.
Matcha Green Tea Coconut Macaroons
Combine the bright green tea flavor of matcha with the creamy richness of coconut and the delicate crunch of macaroons for a unique dessert experience.
Ingredients:
– 1 cup unsweetened shredded coconut
– 1/2 cup confectioners’ sugar
– 1/4 cup matcha powder
– 1/2 teaspoon salt
– 1/2 cup granulated sugar
– 1/2 cup large egg whites
– 1 tablespoon cream of tartar
– Food coloring (optional)
Instructions:
1. Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
2. In a medium bowl, whisk together coconut, confectioners’ sugar, matcha powder, and salt.
3. In a large bowl, beat egg whites and cream of tartar until frothy. Gradually add granulated sugar and beat until stiff peaks form.
4. Fold the coconut mixture into the egg mixture until well combined.
5. Spoon tablespoon-sized mounds onto prepared baking sheet.
6. Bake for 20-25 minutes or until firm to the touch.
7. Allow macaroons to cool completely on a wire rack.
Cooking Time: 20-25 minutes
Baked Cinnamon Apples with Walnuts
This autumnal dessert is a perfect blend of sweet and savory, featuring tender apples infused with cinnamon and crunchy walnuts. It’s an easy and satisfying treat to enjoy on a chilly evening.
Ingredients:
– 4-6 medium-sized apples (any variety), cored and halved
– 1/2 cup granulated sugar
– 2 tsp ground cinnamon
– 1/4 cup chopped walnuts
– 2 tbsp unsalted butter, melted
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large bowl, combine cored apples, granulated sugar, and ground cinnamon. Toss until apples are evenly coated.
3. Line a baking sheet with parchment paper. Arrange apple halves in a single layer.
4. Sprinkle chopped walnuts over the apples.
5. Drizzle melted butter over the top.
6. Bake for 25-30 minutes or until apples are tender and caramelized.
Cooking Time: 25-30 minutes
Chocolate Hazelnut Flourless Cake
Experience the ultimate chocolate indulgence with this rich and mocha-flavored cake, packed with toasted hazelnuts and a velvety smooth texture.
Ingredients:
– 3 large eggs
– 1 cup (200g) granulated sugar
– 1/2 cup (120ml) unsalted butter, at room temperature
– 2 teaspoons pure vanilla extract
– 1 cup (120g) toasted hazelnuts, finely chopped
– 8 ounces (225g) best-quality dark chocolate chips (at least 70% cocoa solids)
Instructions:
1. Preheat the oven to 425°F (220°C). Grease and flour a 9-inch (23cm) springform pan.
2. In a medium bowl, whisk together eggs, sugar, and vanilla extract until pale yellow.
3. Melt butter and chocolate in a double boiler or in the microwave in 30-second increments, stirring between each interval.
4. Whisk melted mixture into egg mixture until smooth.
5. Fold in chopped hazelnuts.
6. Pour batter into prepared pan and smooth top.
7. Bake for 35-40 minutes or until a toothpick inserted comes out clean.
Cooking Time: 35-40 minutes
Lactose-Free Vanilla Ice Cream
Enjoy a creamy and delicious ice cream without the lactose! This recipe uses a simple mixture of almond milk, creamer, and vanilla extract to create a smooth and indulgent treat.
Ingredients:
– 1 can (14 oz) full-fat coconut milk
– 1/2 cup unsweetened almond milk
– 2 tablespoons lactose-free creamer
– 1 teaspoon pure vanilla extract
– Pinch of salt
Instructions:
1. In a medium-sized bowl, whisk together the coconut milk, almond milk, and lactose-free creamer until well combined.
2. Add the vanilla extract and salt to the mixture and whisk until smooth.
3. Pour the mixture into an ice cream maker and churn according to manufacturer’s instructions.
4. Once the ice cream is almost fully set, transfer it to an airtight container and place in the freezer for at least 2 hours to firm up.
Cooking Time:
– Churning time: approximately 20-25 minutes
– Freezing time: at least 2 hours
Orange Polenta Cake with Olive Oil
This moist and flavorful cake combines the sweetness of oranges with the earthy taste of polenta, all tied together with a drizzle of olive oil. Perfect for a weekend brunch or afternoon treat.
Ingredients:
– 1 cup polenta
– 1/2 cup orange juice
– 1/4 cup olive oil
– 1/2 cup sugar
– 2 large eggs
– 1 teaspoon vanilla extract
– 1/2 teaspoon baking powder
– Salt, to taste
– Confectioners’ sugar, for dusting (optional)
Instructions:
1. Preheat oven to 350°F (180°C). Grease a 9-inch (23cm) springform pan.
2. In a medium bowl, whisk together polenta, orange juice, and sugar.
3. In a large bowl, whisk together eggs, vanilla extract, and baking powder.
4. Add the olive oil and whisk until smooth.
5. Pour the wet ingredients into the dry ingredients and mix until just combined.
6. Pour batter into prepared pan and smooth top.
7. Bake for 35-40 minutes or until a toothpick comes out clean.
8. Let cool in pan for 10 minutes, then transfer to a wire rack to cool completely.
Cooking Time: 35-40 minutes
Ginger Turmeric Golden Milk Truffles
These bite-sized treats combine the comforting warmth of golden milk with the invigorating spices of ginger and turmeric, making them a perfect pick-me-up for any time of day.
Ingredients:
– 1 cup rolled oats
– 1/2 cup almond butter
– 1/4 cup coconut sugar
– 2 tablespoons honey
– 1 tablespoon golden milk powder (or 1 teaspoon ground ginger and 1/2 teaspoon turmeric powder)
– 1/4 teaspoon salt
– 1/4 cup chopped dark chocolate chips (at least 70% cocoa)
– Optional: edible gold dust or sparkling sugar for garnish
Instructions:
1. In a medium bowl, combine oats, almond butter, coconut sugar, and honey. Mix until well combined.
2. Add the golden milk powder (or individual spices) and salt. Mix until smooth.
3. Fold in chopped dark chocolate chips.
4. Cover the mixture and refrigerate for at least 30 minutes to allow it to firm up.
5. Scoop out small balls of the mixture, about 1-inch in diameter. Roll between your hands to shape into truffles.
6. Serve immediately or store in an airtight container in the refrigerator for up to 5 days.
Cooking Time: None (no cooking required)
Peppermint Chocolate Fudge
A classic combination of peppermint and chocolate comes together in this easy-to-make fudge recipe, perfect for holiday treats or anytime a sweet indulgence is needed.
Ingredients:
– 1 cup (2 sticks) unsalted butter
– 2 cups granulated sugar
– 1/2 cup light corn syrup
– 1 teaspoon peppermint extract
– 1 cup semi-sweet chocolate chips
– 1/2 cup crushed candy canes or peppermint candies (optional)
Instructions:
1. Line an 8-inch square baking dish with parchment paper.
2. In a medium saucepan, combine butter, sugar, and corn syrup. Place over medium heat and cook, stirring occasionally, until the mixture reaches 235°F on a candy thermometer.
3. Remove from heat and stir in peppermint extract and chocolate chips until melted and smooth.
4. Pour into prepared baking dish and let cool to room temperature.
5. If desired, sprinkle with crushed candies before cutting into squares.
Cooking Time: 10-15 minutes
Yield: 1 square pan (64 pieces)
Almond Butter Stuffed Dates
Sweet and Savory Almond Butter Stuffed Dates Recipe
Elevate your snack game with this indulgent treat that combines the natural sweetness of dates with the nutty goodness of almond butter. This easy-to-make recipe is perfect for a quick appetizer or satisfying dessert.
Ingredients:
– 12-15 pitted Medjool dates
– 1/4 cup creamy almond butter
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. Preheat oven to 375°F (190°C).
2. Cut the dates in half lengthwise and remove the pits.
3. In a small bowl, mix together the almond butter, honey, and salt until smooth.
4. Stuff each date with about 1 tablespoon of the almond butter mixture.
5. Place the stuffed dates on a baking sheet lined with parchment paper.
6. Bake for 10-12 minutes or until the dates are slightly caramelized.
Cooking Time: 10-12 minutes
Summary
Indulge in these 18 delicious low FODMAP dessert recipes, all gluten-free! From classic treats like chocolate chip cookies and cheesecake to innovative creations like strawberry chia pudding and matcha macaroons, there’s something for everyone. These recipes are carefully crafted to accommodate dietary restrictions while still satisfying your sweet tooth. Whether you’re a foodie or just looking for new ideas, this collection of desserts is sure to impress.
Sophia Brennan is the cook and writer behind Go Jack Rabbit Go. She spent years working in Portland’s restaurant world before bringing that same warm, unfussy approach into her home kitchen. These days, she focuses on simple, comforting recipes inspired by real life, family routines, and the rhythm of cooking without overthinking it.
