Are you on the lookout for sweet treats that won’t upset your tummy? It can be tough to find desserts that fit a low FODMAP lifestyle while still being delicious. That’s why I created this list of 10 Low FODMAP Dessert Recipes that are not only gentle on your gut but also downright delightful.
If you’re someone who enjoys indulging in low FODMAP sweets but still wants to stay healthy, this post is just for you. Whether you’re a vegan, gluten-free enthusiast, or simply trying to make better dessert choices, these recipes have you covered. You can satisfy that sweet tooth without any worry!
Get ready for a collection of easy low FODMAP recipes that are perfect for any occasion. From creamy Chocolate Avocado Mousse to zesty Lemon Coconut Energy Balls, each dessert is crafted to be both tasty and tummy-friendly. You’ll also find options like Berry Sorbet and Almond Butter Chocolate Chip Cookies that are sure to impress your friends and family.
With these FODMAP-friendly treats, you’ll discover that healthy dessert options can also be delicious. So, let’s dive into these sweet recipes that promise to add a light touch to your day while keeping your digestive health in check.
Get ready to enjoy desserts that are guilt-free and satisfying. Let’s get baking!
Key Takeaways
– You’ll find 10 unique low FODMAP dessert recipes that are perfect for those with sensitive digestion.
– Each recipe is designed to be easy to prepare, making them suitable for beginners and busy schedules.
– These desserts cater to various dietary needs, including gluten-free and vegan options.
– Ingredients are chosen to ensure they are both delicious and gentle on your gut health.
– Enjoy guilt-free indulgence without compromising your health with these sweet treats!
1. Chocolate Avocado Mousse
Craving something rich and creamy without the guilt? Chocolate Avocado Mousse delivers a decadent chocolate fix while keeping the FODMAPs low. With ripe avocados, cocoa powder, and a hint of vanilla, this dessert is not only delicious but also packed with nutrients and healthy fats.
Whip it up in minutes and enjoy it chilled for a refreshing treat that’s sure to impress. Perfect for any occasion, it’s a simple yet indulgent choice for chocolate lovers everywhere!
Ingredients:
– 2 ripe avocados
– 1/2 cup unsweetened cocoa powder
– 1/3 cup pure maple syrup
– 1 tsp vanilla extract
– Pinch of salt
1. Cut the avocados in half, remove the pit, and scoop the flesh into a blender.
2. Add cocoa powder, maple syrup, vanilla extract, and salt.
3. Blend until smooth and creamy.
4. Taste and adjust sweetness if needed.
5. Spoon into serving dishes and refrigerate for 30 minutes before serving.
– Use ripe avocados for the best texture.
– Top with coconut whipped cream for extra indulgence!
– Can be stored in the fridge for up to two days.
FAQs:
– Can I use another sweetener? Yes, you can substitute maple syrup with agave syrup or stevia based on your preference.
Chocolate Avocado Mousse
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Price updated on December 17, 2025 at 4:36 PM
Anthony’s Organic Cocoa Powder, 2 lb, Gluten Free, Non GMO, Unsweetened
Organic Cacao Powder, Unsweetened, 2 lb (907 g) – Rich Dark Chocolate Fl…
GHIRARDELLI Premium Baking Cocoa 100% Unsweetened Cocoa Powder, 8 oz Bag…
Hidden Springs Maple Organic Vermont Maple Syrup, Grade A Dark Robust (F…
Lets Do Organic Heavy Coconut Cream – Vegan Coconut Whipped Cream for Sa…
2. Coconut Flour Brownies
Looking for a rich chocolate treat that won’t derail your diet? These Coconut Flour Brownies are fudgy, delicious, and incredibly easy to make! They bring together the deep flavor of cocoa and the light sweetness of maple syrup, all while being gluten-free and low FODMAP.
Whip them up in just one bowl and enjoy fresh out of the oven or chilled. Perfect for satisfying your sweet tooth without the guilt, they are sure to become a family favorite!
Ingredients:
– 1/2 cup coconut flour
– 1/2 cup cocoa powder
– 1/2 cup maple syrup
– 1/2 cup unsweetened applesauce
– 1/4 cup coconut oil, melted
– 1 tsp baking powder
– Pinch of salt
1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
2. In a bowl, combine coconut flour, cocoa powder, baking powder, and salt.
3. In a separate bowl, mix maple syrup, applesauce, and melted coconut oil until well blended.
4. Combine dry ingredients with the wet mixture and stir until smooth.
5. Pour the batter into the prepared baking dish and spread evenly.
6. Bake for 20 minutes or until a toothpick comes out clean.
– Let them cool completely before cutting for clean edges.
– Try adding chocolate chips for an extra chocolatey kick!
– Can I substitute the coconut flour? No, coconut flour has unique properties. Use gluten-free all-purpose flour instead.
Coconut Flour Brownies
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Price updated on December 17, 2025 at 4:35 PM
Bob’s Red Mill Organic Coconut Flour, 16oz (Pack of 4) – Non GMO, Fair T…
Terrasoul Superfoods Organic Coconut Flour, 6 Lbs (3 Pack) – Gluten-Free…
Anthony’s Organic Cocoa Powder, 2 lb, Gluten Free, Non GMO, Unsweetened
Butternut Mountain Farm Pure Vermont Maple Syrup, Grade A, Amber Color, …
3. Lemon Coconut Energy Balls
Need a quick and energizing snack? These Lemon Coconut Energy Balls are perfect for satisfying your sweet cravings while keeping it low FODMAP! They’re bursting with zesty lemon flavor and a hint of coconut, making them delightful little bites for any time of day.
Easy to make and no baking required, just blend, roll, and enjoy. Healthy and naturally sweetened, they’re a fantastic grab-and-go option for busy days!
Ingredients:
– 1 cup almond butter
– 1/2 cup coconut flour
– 1/4 cup maple syrup
– Zest of 1 lemon
– Juice of 1 lemon
– Pinch of salt
1. In a bowl, combine almond butter, coconut flour, maple syrup, lemon zest, lemon juice, and salt.
2. Mix until a sticky dough forms.
3. Roll the mixture into small balls and place them on a lined tray.
4. Refrigerate for at least 30 minutes to firm up before serving.
– Coat energy balls in shredded coconut for added flavor.
– Store in an airtight container in the fridge for up to a week.
FAQs:
– Can I use peanut butter instead? Yes, but it may alter the flavor slightly.
Lemon Coconut Energy Balls
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Price updated on December 17, 2025 at 4:36 PM
Kirkland Signature – Creamy Almond Butter, 27 Ounce – 3 Jars
Artisana Organics Raw Almond Butter (2 Pack, 14oz Jars) | USDA Organic, …
Bob’s Red Mill Organic Coconut Flour, 16oz (Pack of 4) – Non GMO, Fair T…
Organic Shredded Coconut Flakes, 4lbs | Raw Unsweetened Flavor, Medium S…
Butternut Mountain Farm Pure Vermont Maple Syrup, Grade A, Amber Color, …
4. Berry Sorbet
Looking for a refreshing treat to cool down? This Berry Sorbet is a fruity delight that’s both simple to make and low FODMAP! With just three ingredients, this vibrant sorbet bursts with the flavors of strawberries, blueberries, and raspberries, making it a colorful addition to any dessert spread.
Blend the berries with a touch of maple syrup, freeze, and voilà! You’ve got a light and sweet dessert that everyone will love.
Ingredients:
– 2 cups mixed berries (strawberries, blueberries, raspberries)
– 1/4 cup maple syrup
– 1 tbsp lemon juice
1. Place the berries, maple syrup, and lemon juice in a blender.
2. Blend until smooth, then taste and adjust sweetness if needed.
3. Pour the mixture into a shallow dish and freeze for about 2 hours, stirring every 30 minutes.
4. Once firm, scoop and serve in bowls.
– For a creamier texture, you can add a splash of coconut milk before blending.
– Garnish with fresh berries or mint leaves for a beautiful presentation.
– Can I use frozen berries? Yes, just slightly thaw them before blending.
Did you know? A 3-ingredient berry sorbet can be ready in 15 minutes of prep, plus overnight chill, and still stay low FODMAP. It proves dessert can be simple, vegan, and totally crowd-friendly.
Berry Sorbet
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Price updated on December 17, 2025 at 4:36 PM
Ninja Mega Kitchen System, 1500W, 72 oz. Full-Size Blender & 8-Cup Food …
Ninja BN751 Professional Plus DUO Blender, 1400 Peak Watts, 3 Auto-IQ Pr…
Ninja BN701 Professional Plus Blender, 1400 Peak Watts, 3 Functions for …
Ninja Blender & Food Processor Combo, Foodi Power Blender System for Smo…
Hamilton Beach Power Elite Wave Action Blender For Smoothies, 40 Oz Glas…
5. Almond Butter Chocolate Chip Cookies
If you’re after a cookie that’s chewy, soft, and guilt-free, these Almond Butter Chocolate Chip Cookies are just what you need! They are low FODMAP, gluten-free, and made with wholesome ingredients that result in a delightful treat.
With a crispy edge and a gooey center filled with dairy-free chocolate chips, they’re perfect for any occasion—enjoy them warm or save some for later!
Ingredients:
– 1 cup almond butter
– 1/4 cup maple syrup
– 1 tsp vanilla extract
– 1/2 tsp baking soda
– Pinch of salt
– 1/2 cup dairy-free chocolate chips
1. Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
2. In a bowl, mix almond butter, maple syrup, vanilla, baking soda, and salt until well combined.
3. Fold in the chocolate chips.
4. Scoop out dough and place it on the baking sheet, flattening each ball slightly.
5. Bake for 12 minutes until the edges are golden.
– Don’t overbake; cookies will firm up as they cool.
– Try adding chopped nuts for extra crunch!
FAQs:
– Can I substitute almond butter with peanut butter? Yes, but it may alter the flavor and texture slightly.
Did you know that a simple cookie can fit into low FODMAP dessert recipes with just 6 ingredients? These Almond Butter Chocolate Chip Cookies deliver chewy, dairy-free indulgence in under 25 minutes—gluten-free, vegan, and totally shareable.
Almond Butter Chocolate Chip Cookies
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Price updated on December 17, 2025 at 4:38 PM
Kirkland Signature – Creamy Almond Butter, 27 Ounce – 3 Jars
Once Again Creamy Organic Almond Butter No Sugar, Lightly Toasted – Sing…
Artisana Organics Raw Almond Butter (2 Pack, 14oz Jars) | USDA Organic, …
Crazy Richard’s 100% All-Natural Creamy Dry Roasted Almond Butter with N…
Enjoy Life Bulk Semi-Sweet Mini Chocolate Chips, Vegan, Dairy Free, Glut…
6. Matcha Chia Pudding
Craving a nutritious dessert that’s also delicious? This Matcha Chia Pudding is your go-to! Packed with fiber and omega-3 fatty acids, chia seeds blend beautifully with matcha for an earthy flavor that’s as good for you as it is tasty.
Simply mix the ingredients and let them sit overnight for a creamy pudding that you can top with fresh fruits or nuts for added texture. It’s a versatile treat perfect for breakfast or dessert!
Ingredients:
– 1/4 cup chia seeds
– 1 cup unsweetened almond milk (or other dairy-free milk)
– 1-2 tsp matcha powder
– 1-2 tbsp maple syrup (optional)
– Fresh fruits for topping
Instructions:
1. In a bowl, combine chia seeds, almond milk, matcha powder, and maple syrup.
2. Whisk well to avoid clumping.
3. Let it sit for 10 minutes, then stir again.
4. Cover and refrigerate overnight.
5. Serve topped with fresh fruits.
– Adjust the sweetness according to your preference.
– Feel free to add a splash of vanilla for extra flavor.
– Can I use regular milk? Yes, but it won’t be dairy-free.
Fun fact: a 1/4 cup of chia seeds packs about 11 g of fiber and 4–5 g of omega-3s—perfect for a low FODMAP dessert recipe that still feels indulgent. Mix, chill overnight, and you’ve got a creamy matcha pudding you can top with fruit for extra texture.
Matcha Chia Pudding
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Price updated on December 17, 2025 at 4:38 PM
Greenfit Premium Bulk Chia Seeds (10Lbs Bag) | A+ Grade Chia | Nutrient-…
Naoki Matcha Superior Ceremonial Blend – Authentic Japanese First Harves…
MATCHA DNA Certified Organic Matcha Green Tea Powder (16 oz TIN CAN)
Califia Farms – Unsweetened Almond Milk, 32 Oz (Pack of 6), Dairy Free, …
Blue Diamond Growers – Almond Breeze Almond Milk Unsweetened Original – …
7. Pumpkin Spice Muffins
Fall is in the air with these delightful Pumpkin Spice Muffins! They’re moist, flavorful, and perfect for any time of year while being low FODMAP and vegan. Infused with pumpkin puree and warm spices, they offer a cozy treat reminiscent of autumn baking.
Easy to prepare, these muffins make a fantastic breakfast or snack. Plus, they freeze well, so you can enjoy them whenever the craving strikes!
Ingredients:
– 1 cup pumpkin puree
– 1/4 cup maple syrup
– 1/4 cup coconut oil, melted
– 1 cup gluten-free flour blend
– 1 tsp baking powder
– 1 tsp pumpkin spice
– Pinch of salt
Instructions:
1. Preheat the oven to 350°F (175°C) and line a muffin tin with paper liners.
2. In a large bowl, mix pumpkin puree, maple syrup, and melted coconut oil.
3. In another bowl, combine gluten-free flour, baking powder, pumpkin spice, and salt.
4. Gradually mix the dry ingredients into the wet mixture until just combined.
5. Fill the muffin liners and bake for 20 minutes, or until a toothpick inserted comes out clean.
– Add walnuts or pecans for extra crunch and flavor.
– To enhance the spices, consider adding a dash of cinnamon or nutmeg.
– Can I replace pumpkin puree? Yes, you can use mashed banana or applesauce instead, but it will change the flavor.
Pumpkin Spice Muffins
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Price updated on December 17, 2025 at 4:38 PM
Bob’s Red Mill Gluten Free 1 to 1 Baking Flour, 22oz (Pack of 4) – Non G…
Spiceology – Pumpkin Spice Blend – Warm Spice Mix with Cinnamon, Nutmeg,…
McCormick Culinary Pumpkin Pie Spice, 16 oz (Pack of 6) – Six 16 Ounce C…
Pamela’s Products Gluten Free Artisan Flour Blend, 4 Pound (Pack of 3)
Boxiki Kitchen Non-Stick 12 Cup Silicone Muffin Pan With Steel Frame – B…
8. Chocolate Banana Ice Cream
Craving ice cream but want something healthy? This Chocolate Banana Ice Cream is the perfect solution! Made with just ripe bananas and cocoa powder, it’s a creamy and refreshing dessert that you can whip up in no time.
Simply blend frozen bananas, and you’ll have a dairy-free and sugar-free treat that’s both satisfying and nutritious. Enjoy it plain or with your favorite toppings for a delightful dessert experience!
Ingredients:
– 4 ripe bananas, sliced and frozen
– 2 tbsp unsweetened cocoa powder
– Optional toppings: nuts, dairy-free chocolate chips, berries
Instructions:
1. Place frozen banana slices in a blender or food processor.
2. Blend until smooth and creamy, scraping down the sides as necessary.
3. Add cocoa powder and blend again until well combined.
4. Serve immediately for a soft-serve texture, or freeze for a firmer consistency.
– Use overripe bananas for optimal sweetness.
– Experiment with flavor by adding a splash of vanilla extract or nut butter!
FAQs:
– How long can I store it? Store in an airtight container in the freezer for up to a week.
Chocolate Banana Ice Cream
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Price updated on December 17, 2025 at 4:38 PM
Vitamix 5200 Blender, Professional-Grade Blender for Smoothies, Soups, I…
Ninja BN701 Professional Plus Blender, 1400 Peak Watts, 3 Functions for …
Ninja SS151 TWISTi Blender DUO, High-Speed 1600 WP Smoothie Maker & Nutr…
NuNaturals Unsweetened Organic Fair Trade Cocoa Powder, Premium Dutch-Pr…
Anthony’s Organic Cocoa Powder, 2 lb, Gluten Free, Non GMO, Unsweetened
9. Ginger Coconut Rice Pudding
Looking for a comforting dessert that warms the soul? This Ginger Coconut Rice Pudding is creamy, delicious, and perfect for any occasion. Made with jasmine rice, coconut milk, and a hint of ginger, it offers a unique twist on a classic treat.
This pudding can be enjoyed warm or chilled, making it versatile for any dessert spread. Top it with fresh fruit or a sprinkle of cinnamon to elevate the flavor even more!
Ingredients:
– 1 cup jasmine rice
– 2 cups coconut milk
– 1 tbsp grated fresh ginger
– 1/4 cup maple syrup
– Pinch of salt
1. In a saucepan, combine jasmine rice, coconut milk, grated ginger, maple syrup, and salt.
2. Bring to a simmer over medium heat, then reduce heat to low.
3. Cover and cook for about 30 minutes, stirring occasionally until the rice is tender and the pudding is creamy.
4. Serve warm or chilled, topped with your choice of fruit.
– Add more coconut milk if you prefer a creamier texture.
– For a sweeter pudding, adjust the maple syrup to your liking.
FAQs:
– Can I use brown rice? Yes, but cooking times may vary.
Ginger Coconut Rice Pudding
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Price updated on December 17, 2025 at 4:38 PM
Lundberg Organic California White Jasmine Rice – 32 oz – 2 pc (Pack Of 6)
Thai Kitchen Gluten Free Unsweetened Coconut Milk, 13.66 fl oz (Pack of 12)
The Ginger People Organic Grated Ginger, No Artificial Ingredients, 6.7 …
Fresh Organic Ginger Root – Premium, Natural, and Versatile with Strong,…
Lotus Foods Gourmet Organic Jasmine Rice, 25 Pound (Pack of 1)
10. Blueberry Oatmeal Bars
Searching for a wholesome snack that’s also sweet? These Blueberry Oatmeal Bars are the perfect balance of flavors and nutrition! Low FODMAP and gluten-free, they’re packed with fresh blueberries and naturally sweetened with ripe bananas for a delicious pick-me-up.
Quick to prepare, these bars are perfect for breakfast or as a healthy dessert. Portable and easy to customize, they’re a delightful treat that can be enjoyed any time of day!
Ingredients:
– 2 cups gluten-free rolled oats
– 1 cup fresh blueberries
– 2 ripe bananas, mashed
– 1/4 cup almond milk
– 1 tsp baking powder
– Pinch of cinnamon
Instructions:
1. Preheat the oven to 350°F (175°C) and line an 8×8-inch baking dish with parchment paper.
2. In a bowl, mix the rolled oats, mashed bananas, almond milk, baking powder, and cinnamon until well combined.
3. Gently fold in the blueberries.
4. Pour the mixture into the prepared baking dish and spread evenly.
5. Bake for 25 minutes or until golden brown, then let cool before cutting into bars.
– Store in an airtight container for up to a week.
– Try adding a drizzle of almond butter on top when serving for an extra treat!
FAQs:
– Can I use frozen blueberries? Yes, just make sure to thaw and drain them first.
Blueberry Oatmeal Bars
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Price updated on December 17, 2025 at 4:40 PM
Bob’s Red Mill Gluten Free Organic Old Fashioned Rolled Oats, 32oz (Pack…
Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats, 52oz (Pack of 4) -…
Bob’s Red Mill Gluten Free Organic Extra Thick Rolled Oats, 32oz (Pack o…
One Degree Organic Foods Sprouted Rolled Oats, USDA Organic, Non-GMO Glu…
Califia Farms – Unsweetened Almond Milk, 32 Oz (Pack of 6), Dairy Free, …
Conclusion
With these 10 low FODMAP dessert recipes, you now have a treasure trove of sweet options that are gentle on your digestion and perfect for any occasion. Each recipe is designed to be simple and satisfying, making dessert a pleasure rather than a guilty concern.
Embrace these healthy dessert options that do not compromise on flavor. Whether you prefer something chocolatey, fruity, or creamy, there’s a low FODMAP treat waiting for you to enjoy. Don’t hesitate to try them out and share your favorites with friends and family!
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Frequently Asked Questions
Are these low FODMAP dessert recipes vegan-friendly and gluten-free?
Absolutely! These 10 low FODMAP dessert recipes are designed with a vegan, gluten-free lifestyle in mind. They rely on plant-based milks, dairy-free creams, nuts, seeds, and gluten-free flours to keep things gentle on digestion. By focusing on low FODMAP dessert recipes that avoid high-FODMAP ingredients, you get satisfying treats that align with gluten-free desserts and healthy dessert options. Tip: watch portion sizes to stay within low FODMAP thresholds.
What ingredients tend to be safe in these low FODMAP desserts, and what should I avoid?
Look for ingredients like unsweetened almond or rice milk, coconut cream in small amounts, and gluten-free flours such as almond or rice flour. Use low-FODMAP sweeteners like maple syrup or sugar, and keep servings modest. Avoid high-FODMAP boosters like honey, agave, or sorbitol. When in doubt, compare labels and stick to easy low FODMAP recipes that rely on trusted plant-based staples.
Can I customize the recipes if I have multiple FODMAP triggers or gluten intolerance?
Yes—customization is part of the plan. Swap in low-FODMAP equivalents (for example, berries instead of apples, or a dairy-free yogurt instead of dairy yogurt) and keep portions within recommended limits. Change one ingredient at a time, note how you feel, and adjust accordingly. This keeps your FODMAP-friendly treats enjoyable while staying true to the low fodmap dessert recipes approach.
Are these desserts easy to make on busy days, and can I batch prep them?
Definitely. Many of the recipes are quick to assemble and rely on simple pantry staples, making them perfect for easy low FODMAP recipes on weeknights. For batch prep, you can double the base recipe, refrigerate or freeze portions, and grab remedies on the go. These tips help you enjoy low FODMAP dessert recipes without stress.
How should I store and portion these low FODMAP sweets to keep them fresh?
Store desserts in airtight containers in the fridge for up to 3–4 days, or freeze single-serving portions for 1–2 months. Label with date and flavor to stay organized. Thaw overnight in the fridge or at room temperature, and enjoy with the same gluten-free desserts texture and taste you love. Proper portioning keeps these low FODMAP dessert recipes tasting great every time.
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