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Low FODMAP Hot Chocolate

Has the cold weather left you craving something warm? Try this low FODMAP hot chocolate. Made with dark chocolate and lactose-free milk, this rich and creamy hot chocolate will leave your insides warm and toasty.

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One of my favourite things about winter is snuggling up on the couch with a good book and a hot chocolate. But, it can be hard finding FODMAP friendly hot chocolate brands. So, I was pretty excited when I figured out how to make my own.

I love this recipe in particular because it has a deep, rich flavour you won’t get from a packaged mix. Top it off with freshly whipped cream or FODMAP friendly marshmallows for a chocolate infused treat that will hit the spot.

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Keep It FODMAP Friendly

This low FODMAP hot chocolate will keep your taste buds and your tummy happy. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, Monash University recommends using dark chocolate instead of milk chocolate. So, aim for chocolate with 70% cocoa or higher.

They also recommend sticking to 1 oz per sitting. This recipe uses 1 oz of dark chocolate per serving. Servings of 3 oz or more are high in lactose, so measure carefully.

Next up is milk. If you’re in the elimination phase of the diet, you need to use lactose-free milk. We use whole milk in this recipe. For my Canadian peeps, Nielson has a lactose-free line that goes up to 3.2%.

If you can’t find lactose-free whole milk at your local store, you can use lactase drops in regular milk. Just remember to let the milk sit for at least 24 hours so the enzymes can break the lactose down.

Finally, let’s discuss toppings. According to the Monash app, a serving of 1/2 a cup of fresh whipped cream is low FODMAP. To make fresh whipped cream, put 1/4 cup of fresh cream in a measuring cup with 2 tbsp of sugar and whisk until it forms stiff peaks. Place a dollop in each cup before serving.

Whipped cream not your thing? For the hot chocolate traditionalist, you can also add a few FODMAP friendly marshmallows to your mug. Make sure to double-check the ingredients to make sure they’re FODMAP friendly.

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Low FODMAP Hot Chocolate
Prep Time
5 mins
Cook Time
5 mins
Total Time
10 mins

Looking for a FODMAP friendly way to warm up this season? Try this low FODMAP hot chocolate! Rich and creamy, this traditional winter treat will warm up your insides.

Course: Drinks, treat
Cuisine: American
Servings: 2 servings
Calories: 3 kcal
Author: The FODMAP Formula
What You Need
  • 2 oz dark chocolate
  • 1.5 cups lactose-free whole milk
  • 4 tsp light brown sugar (packed)
  • 2 tsp cocoa powder
  • 1/8 tsp kosher salt
What You Do
  1. Finely dice chocolate using a serrated knife. Place chocolate, milk, brown sugar, cocoa powder, and salt in a saucepan. Warm over medium heat, whisking continuously until the chocolate has melted and the mixture is completely smooth. Divide between two mugs and top with a dollop of whipped cream or marshmallows. Serve warm. 


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This low FODMAP hot chocolate is the perfect way to warm up your insides this winter. If you like this recipe, sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Need more FODMAP friendly inspiration? Follow me on Pinterest for even more low FODMAP ideas. Together we’ll get the Low FODMAP Diet down to a science!

© 2017 Amy Agur – The FODMAP Formula

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