Craving a summer-inspired treat? These tasty low FODMAP s'mores cupcakes will be a family favourite in no time!
I don't know about you, but my 2020 cupcake game was strong! I have so many mouthwatering sweets to choose from I think my sweet tooth might also need to see a dentist!
Needless to say, I was feeling a little overwhelmed when it came time to choose a treat to share with you peeps! So, a few weeks ago, I asked my Facebook community what kind of cupcakes they wanted to eat and these s'more cupcakes blew past the competition!
I'm not sure if this recipe is just a cult classic or if we're all just craving a little summer, but these epic cupcakes are going to be a legend in no time!
Heads up! To get that classic toasted marshmallow flavour, my husband very kindly toasted the marshmallows with a kitchen torch while I screamed in the corner of the kitchen. – Can you tell which cupcake he lit on fire?
It was actually the muffin liner that bit the dust. So if you're a fan of toasted marshmallows, I'd recommend greasing up your muffin wells and skipping the liners. Plus make sure you're toasting them on a heat-safe surface. Also, DO NOT hold the cupcakes while you're toasting them!!!!!!! Safety first, people!
Keep it FODMAP friendly
Craving a summer classic? These easy low FODMAP s'mores cupcakes will hit the spot! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, flour. If you're in the elimination phase of the low FODMAP diet, you'll need to use gluten-free flour. Just remember to check the label for sneaky FODMAP ingredients.
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan, not gluten itself.
If you're in the elimination phase, you'll also need to use lactose-free milk. For my North American peeps, Natrel and Lactantia have lactose-free lines that go up to 35%.
Heads up, you don't need to use lactose-free butter. According to Monash University, butter doesn't contain any FODMAPs (because it's all fat). Just check the label for any added milk products and you're good to go.
Next up, cocoa powder. According to the Monash app, cocoa powder is low FODMAP in servings of 2 heaped teaspoons (8 g) per sitting. Servings of 5 heaping teaspoons (20 g) are high in the FODMAPs GOS and fructan.
We'll be using 3/4 cup of cocoa powder, which works out to 6 g per serving. This is well within Monash's recommended range.
We'll also be using graham crackers. If you're in the elimination phase, you'll need to use gluten-free graham crackers. Monash hasn't tested graham crackers, specifically (rude) so I used crackers for our FODMAP math.
I know what you're thinking – Amy, graham crackers are technically cookies! I know, I know! But when I looked up gluten-free products, they were closer to crackers than cookies, so there you go.
According to Monash, gluten-free crackers are low FODMAP in servings of 5 crackers (43 g) per sitting. Servings of 15 crackers (151 g) are high in the FODMAPs GOS and fructans.
We'll be using 3/4 cups of crumbled graham crackers, total. That works out to 6 g per cupcake, which is well within the recommended range.
Last but not least, chocolate chips. I like using Enjoy Life vegan chocolate chips. According to the FODMAP Friendly app these chocolate chips are low FODMAP in servings of 1 tbsp (11 g) per sitting. Servings of 125 g or more are high in the FODMAP fructan.
We'll be using 1/2 a cup of chocolate chips total, which works out to 7 g per sitting. This is well within the recommended range.
The remaining ingredients won't add anything notable to your FODMAP load.
These simple low FODMAP s'mores cupcakes will be a summer favourite in no time! Check out the notes below to see how many servings of each FODMAP group are in 1 of these cupcakes!
Fructose = 0
Lactose = 0.2
Fructan = 1
GOS = 1
Polyol = 0
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low FODMAP s'mores cupcakes
- Total Time: 2 hours
- Yield: 12 cupcakes 1x
Start a new family tradition with these epic low FODMAP s'mores cupcakes!
- 1+1/3 cups low FODMAP flour
- 1/4 tsp baking soda
- 2 tsp baking powder
- 3/4 cup natural unsweetened cocoa
- 1/8 tsp salt
- 3 tbsp unsalted butter, room temperature
- 1+1/2 cups granulated sugar
- 2 lg eggs
- 3/4 tsp pure vanilla
- 1 cup lactose-free milk, 2%
(graham cracker crust)
- 3/4 cup low FODMAP graham crackers, crumbled
- 2 tbsp sugar
- 1/3 cup unsalted butter, melted
- 1/2 cup dark chocolate chips
- 4 lg egg whites, room temperature
- 1 cup sugar
- 1/4 tsp cream of tartar
- 1 tsp pure vanilla extract
- Preheat oven to 350°F and line a muffin tray with paper liners.
- Combine the flour, baking soda, baking powder, cocoa, and salt. Set aside.
- Pop your butter and sugar in a large bowl and beat on medium-high until fluffy (about 4 minutes). Mix in the eggs one at a time, followed by the vanilla.
- Alternate adding the flour mixture and the milk to the butter, mixing on low in between additions.
- Combine the graham crackers, sugar, and melted butter in a separate bowl and stir until thoroughly combined. Pop 1 tbsp of graham cracker mix at the bottom of each muffin well and use the bottom of a glass to pack it down. Save the remaining graham crackers for sprinkling! Add 2 tsp of chocolate chips to each well and bake for 5 minutes to set the crust.
- Once the edges of the crust are golden, divide the batter between each muffin well and sprinkle with the remaining graham cracker mixture. Bake for 15 -17 minutes or until a toothpick comes out clean. Cool cupcakes on a wire rack.
- Create a double boiler by bringing a few inches of water to a simmer in a small saucepan over medium heat.
- Combine the egg whites, sugar, and cream of tartar in the bowl of a heatproof stand mixer and place it on top of the pan (make sure it's not touching the water). Whisk the egg whites in the double boiler until the sugar has dissolved and the egg whites are frothy (about 3 – 5 minutes).
- Take the bowl off of the boiler and pop it in your stand mixer (careful it's hot), and whisk on medium-high until stiff, glossy peaks form (about 5 minutes).
- Add the vanilla and continue to mix until it's incorporated. Then pipe the icing onto your cupcakes using your favourite icing tip. For a real S'Mores feel, use a kitchen torch to toast the icing before serving.
Recommended low FODMAP serving – 1 cupcake per sitting
- Prep Time: 15 minutes
- Cook Time: 15 minutes
- Category: baking
- Method: gluten-free
- Serving Size: 1 cupcake
- Calories: 415
- Sugar: 52 g
- Sodium: 184 g
- Fat: 13 g
- Saturated Fat: 7 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 70 g
- Fiber: 3 g
- Protein: 7 g
- Cholesterol: 85 mg
Keywords: Low FODMAP S'Mores Cupcakes, Gluten-Free S'mores Cupcakes, S'mores Cupcakes
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You might also like one of these:
- Low FODMAP Chocolate Cupcakes Have a chocolate craving that just won't quit? These chocolate cupcakes will hit you right in the sweet spot!
- Low FODMAP Peanut Butter Cups Satisfy your sweet tooth with these quick and easy peanut butter cups! These rich little treats will keep your taste buds and your tummy happy.
- 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.
If you like this post don't forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we'll get the low FODMAP diet down to a science!