This low-FODMAP dessert is a rich, creamy churned chocolate mousse that requires no cooking at all. This recipe is thickened with coconut oil and nut butter to make it dairy-free, gluten-free, paleo and vegan.
because i don’t have any sweets my recipeI keep getting asked about low FODMAP healthy dessert It’s also SIBO friendly. This is a tricky question.
During any gut-healing period, it may be worth breaking the idea of eating something sweet after every meal. However, I know there’s still a need for low-FODMAP dessert options for special occasions, and that’s where this dairy-free chocolate mousse comes in.
Generally speaking, fluctuating blood sugar levels can have a tailwind effect on your entire digestive system, making your liver unable to detoxregulate hormones and expel toxins.
What’s more, several studies illustrate how a diet high in glucose and fructose can fundamentally alter the bacterial balance in the microbiome, limiting diversity and increasing gut permeability.
But in this virtual house anti-restriction, in the name of healthy hedonism, a few desserts strike the right balance.
What makes this chocolate mousse healthy?
I stumbled across this recipe Vegan Chocolate Pudding Used as a filling for chocolate tarts on my friend Alanna Taylor-Tobin’s website. It’s made entirely in a blender and uses very few ingredients: raw cocoa powder, nut butter, maple syrup, and coconut oil to thicken it.
The chocolate mixture that comes out of the blender looks more like a pudding, but when it sits in the fridge it hardens to a mousse-like texture. You can chill for a shorter time if you like something silkier, but I prefer a thicker mousse.
I added a bit of nut milk to make things creamier and I used peanut butter instead of tahini as it is one of my favorite chocolate pairings.
Raw cocoa contains a lot of antioxidants, but you can also use unsweetened cocoa powder. Either way, healthy fats (coconut oil) and minimal sugar make this recipe friendly to your blood sugar levels.
How many servings does this low FODMAP dessert serve?
Since the chocolate and peanut butter are so rich, a little will do. I’ve divided the chocolate mousse recipe into 4 servings, but since it’s being transferred to separate containers to cool, you can put as much in each container as you want.
This helps with moderation and blood sugar control, so feel free to put the pudding in smaller cups with less chocolate per cup, doubling the serving size.
What sweetener is used in this chocolate mousse?
At the end of the day, sugar is sugar. But I prefer to use maple syrup because it has a low FODMAP and adds its own warm flavor to desserts. Only 1 tablespoon per serving, or even less if you prefer.
Recent evidence suggests that artificial sweeteners are actually more likely to cause glucose intolerance than pure or even refined sugar.sugar alcohols for those in low FODMAP diet and any attempt to recovering from leaky gut.
So my opinion is, if you’re craving sweets on a low FODMAP diet, treat yourself to a modest (but real) dessert and stick to natural low fructose sweeteners like maple syrup or raw cane sugar.
How do you serve this healthy chocolate mousse?
If you want to prepare these mousse cups for company, top them with vegan or dairy-free whipped cream. If you’re not low-FODMAP or vegan, whipped cream or Greek yogurt will also work well.
I also like to add fresh sliced strawberries, blueberries, bananas or raspberries.
Can you make this low-FODMAP dessert nut-free?
To make this dairy-free chocolate mousse nut-free, you can swap out the peanut butter for sunflower seed butter or tahini, such as Alana’s Original Recipe.
No matter how you prepare it, this chocolate mousse is decadent and satisfying – something to celebrate!Read on for the recipe and see more Low FODMAP Vegetarian Recipes here.
With health and hedonism,
Phoebe
Decadent Dairy-Free Peanut Butter Chocolate Mousse (Low FODMAP)
This low FODMAP dessert recipe is adapted from Bojon Gourmet’s Paleo Chocolate Pudding. This rich and creamy blender chocolate mousse requires no cooking at all. Thickened with coconut oil and nut butter, this recipe makes it dairy-free, gluten-free, paleo, and low-FODMAP.
serving size 4
raw material
- 1¼ cup almond milk or oat milk
- 1 cup Unsweetened cocoa powder or cocoa powder
- ½ cup Creamy Peanut Butter
- ¼ cup Maple sugar
- 1 teaspoon vanilla extract
- ¼ teaspoon fine sea salt
- ¼ cup melted extra virgin coconut oil
- For services, optional: Peanut butter, whipped coconut cream or coconut yogurt, chocolate chips, raspberries or strawberries
instruct
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Combine nut milk, cocoa powder or cocoa powder, peanut butter, maple syrup, vanilla and salt in a blender. Puree on medium speed until well combined, about 30 seconds, scraping down the sides of the mixer once or twice.
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Add melted coconut oil and puree and cook for another 20 seconds.
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Pour chocolate mixture into individual cups or jars (it will harden as it cools). Cover and transfer to the refrigerator until cool, firm, and thickened, at least 2 hours and up to 4 days.
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Serve with toppings if desired.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!
