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Five squares of dark chocolate representing the safe 30g low FODMAP serving size — is dark chocolate low fodmap answered

Dark Chocolate Peanut Butter Mousse

A rich, IBS-friendly dark chocolate mousse Monash-verified at one serving. This low FODMAP dessert uses unsweetened cocoa powder at safe serving sizes (up to 4 heaping tsp) and smooth peanut butter to deliver a decadent chocolate experience without triggering digestive symptoms.
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Prep Time 15 minutes
Cook Time 0 minutes
Chilling Time 2 hours
Total Time 15 minutes
Course Desserts
Cuisine American
Servings 4 servings

Equipment

  • medium mixing bowl
  • whisk
  • 4 small glass jars or ramekins
  • Kitchen scale Recommended for precise FODMAP portion verification

Ingredients
  

  • 4 tsp heaping unsweetened cocoa powder (low FODMAP per Monash, max 4 heaping tsp per serving)
  • 0.5 cup smooth peanut butter (low FODMAP at 2 tbsp per serving, natural, no added inulin or HFCS)
  • 0.25 cup pure maple syrup (low FODMAP at 2 tbsp per serving, not agave, not honey)
  • 1.5 tsp vanilla extract (low FODMAP, pure extract, not imitation with added HFCS)
  • 0.25 tsp salt
  • 0.25 cup coconut oil, melted (low FODMAP, refined or unrefined both safe)

Instructions
 

  • In a medium mixing bowl, combine the unsweetened cocoa powder, smooth peanut butter, pure maple syrup, vanilla extract, and salt. Whisk together until a thick, uniform paste forms.
  • Add the melted coconut oil to the mixture one tablespoon at a time, whisking continuously after each addition. The mixture will loosen into a smooth, glossy mousse consistency.
  • Taste and adjust sweetness with an additional teaspoon of maple syrup if needed. Do not add honey (high FODMAP) or agave (excess fructose).
  • Divide the mousse evenly into 4 small glass jars or ramekins. Cover with cling film and refrigerate for a minimum of 2 hours (120 minutes) until set.
  • Serve chilled. Optional low FODMAP toppings: a few squares of Lindt 85% dark chocolate (max 20g), a small sprinkle of chopped walnuts (max 30g), or fresh strawberry slices (low FODMAP at 65g per Monash).

Notes

Ensure the dark chocolate used is strictly dairy-free to eliminate lactose stacking. Safe portion: one serving only. Do not stack this dessert with fructan-heavy meals on the same day (lentils, wheat, garlic). Cocoa powder is low FODMAP at up to 4 heaping teaspoons per serving per Monash University data. Pure maple syrup is safe at 2 tablespoons per serving.
Keyword dairy free chocolate mousse, dark chocolate peanut butter mousse, fodmap safe, gut health, ibs friendly, ibs safe dessert, is dark chocolate low fodmap, low fodmap, low fodmap dark chocolate, monash approved, sibo diet
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