This low FODMAP dessert is a rich and creamy blender chocolate mousse that requires no cooking at all. The recipe is thickened with coconut oil and nut butter, which makes it dairy-free, gluten-free, paleo, and vegan.
Since I don’t have any sweet recipes in my cookbook, I get asked all the time about low FODMAP healthy desserts that are also SIBO-friendly. Which is a tricky question.
During any gut healing period, it might be worth breaking up with the idea of something sweet after at every meal. However, I understand still wanting a low FODMAP dessert option for special occasions, and that’s where this dairy-free chocolate mousse comes in.
In general, volatile blood sugar levels can have a downwind effect on your whole digestive system, making your liver less capable of detoxing, regulating hormones and flushing out toxins.
More significantly, several studies illustrate how high glucose and fructose diets can fundamentally change the balance of bacteria in your microbiome, limiting diversity and increasing intestinal permeability.
But being anti-restriction in this virtual house, and in the name of healthy hedonism, some desserts can strike the right balance.
What makes this chocolate mousse healthy?
I came across this recipe for vegan chocolate pudding on my friend Alanna Taylor-Tobin’s site as a filling for a chocolate tart. It’s made completely in the blender and from very few ingredients: raw cacao powder, nut butter, maple syrup and coconut oil to thicken.
Right out of the blender, the chocolate mixture looks more like a pudding, but as it sits in the fridge, it hardens into a mousse-like texture. If you prefer something more silky and smooth, you can chill for less time, but I prefer the thicker mousse.
I added a little nut milk to make things even creamier, and instead of tahini, I used peanut butter because it is one of my favorite pairings with chocolate.
Raw cacao has plenty of anti-oxidants going for it, but you can also use unsweetened cocoa powder. Either way, it’s the healthy fats (coconut oil) and minimal sugar that make this recipe friendly for your glucose levels.
How many servings are in this low FODMAP dessert?
Since the chocolate and peanut butter are so rich, a little goes a long way. I’ve portioned the chocolate mousse recipe into 4 servings, but since it is transferred into individual containers to chill, you can put as much or as little into each as you like.
This is helpful for moderation and blood sugar control, so feel free to double the servings by putting the pudding in smaller cups with less chocolate in each.
What sweetener is used for this chocolate mousse?
At the end of the day, sugar is sugar. But I prefer to use maple syrup because it’s low FODMAP and adds its own warming flavor to desserts. There is only 1 tablespoon per serving, and can be even less if you prefer.
Recent evidence suggests that artificial sweeteners are actually even more likely to induce glucose intolerance than consumption of pure sugar, even the refined stuff. Sugar alcohols are also problematic for those on a low FODMAP diet and anyone trying to recover from leaky gut.
So my opinion is if you’re craving something sweet on a low FODMAP diet, give yourself a modest (but real) dessert and stick with a natural lower fructose sweetener like maple syrup or raw cane sugar.
How do you serve this healthy chocolate mousse?
If you want to gussy up these mousse cups for company, top them with vegan or dairy-free whipped cream. If you’re not low FODMAP or vegan, crème fraiche or Greek yogurt works well too.
I also love the addition of 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 the peanut butter for sunflower butter or tahini, like in Alanna’s original recipe.
No matter how you prepare it, this chocolate mousse is decadent and satisfying – worthy of a celebration! Read on for the recipe and check out more low FODMAP vegetarian recipes here.
With health and hedonism,
Decadent Dairy-Free Peanut Butter Chocolate Mousse (Low FODMAP)
- 1 ¼ cups almond or oat milk
- 1 cup unsweetened cacao or cocoa powder
- ½ cup creamy peanut butter
- ¼ cup maple syrup
- 1 teaspoon vanilla extract
- ¼ teaspoon fine sea salt
- ¼ cup melted extra-virgin coconut oil
- For serving, optional: peanut butter, whipped coconut cream or coconut yogurt, chocolate shavings, raspberries or strawberries
- Combine the nut milk, cacao or cocoa powder, peanut butter, maple syrup, vanilla, and salt in a blender. Puree on medium speed until well mixed, about 30 seconds, scraping down the sides of the blender once or twice.
- Add the melted coconut oil and puree for another 20 seconds.
- Pour the chocolate mixture into individual cups or jars (it will firm up as it chills). Cover and transfer to the refrigerator until cool, firm and thick, at least 2 hours and up to 4 days.
- Serve with toppings if desired.
Would almond butter work instead of peanut butter? Or coconut butter??
Need a sub for peanut butter.
It didn’t specify in the recipe, but I imagine you could. (That would be my preference as well.)
Read the actual post, Darlene. It’s all in there. You just need to have an attention span longer than a cocker spaniel to get to it.
Your comment really wasn’t necessary.
This dessert looks amazing! You wrote “recent evidence suggests that artificial sweeteners are actually even more likely to induce glucose intolerance than consumption of pure sugar, even the refined stuff.” Do you happen to have any material or studies to point to? My mom is gluten free and sugar free for health scare reasons and I want to do a bit more research into what you mentioned. Thank you!
Phoebe Lapine says
sure thing! here are a few to start:
Thank you! Also, do you think this would work in a pie crust?
tiny fishing says
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Hello! I can’t wait to try this. Would this work with rice or lactose-free milk? Also, I can’t do nuts so I’m wondering if sunflower butter would be an okay substitute.
Phoebe Lapine says
Yes both options would work fine!