Have a chocolate craving that just won't quit? These easy low FODMAP triple chocolate muffins are what sweet dreams are made of!
I don’t know if you’ve noticed, but I have an incurable sweet tooth! So it should come as no surprise that I couldn’t settle for a plain old chocolate muffin!
If you’re a chocoholic as well, these triple chocolate muffins are what sweet dreams are made of! Packed with cocoa, melted dark chocolate, and chocolate chips, you literally aren’t allowed to add any more chocolate to this recipe!
So if you have a sweet tooth that just won’t quit, pop a few of these babies in your freezer, and you can satisfy any craving!
Keep it FODMAP friendly
These low FODMAP triple chocolate muffins are the perfect sweet treat! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, dark chocolate! According to Monash University, dark chocolate is low FODMAP in servings of 30 grams per sitting. Servings of 80 grams or more are high in the FODMAPs lactose and fructan.
Our recipe calls for 133 g of dark chocolate, which works out to 9.4 g per serving. This is well within Monash's recommended range.
Next up, cocoa powder. According to the Monash app, cocoa powder is low FODMAP in servings of 2 heaped tsp (8 g) per sitting. Servings of 5 heaped tsp (20 g) or more are high in the FODMAPs fructan and GOS.
We'll be using 1/3 of a cup of cocoa, which works out to 5 g per muffin. This is well within Monash's recommended range.
We'll also be using sour cream. If you're in the elimination phase of the program, you'll need to use lactose-free sour cream.
Heads up! You don't need to use lactose-free butter! Because butter is all fat, it doesn't have any FODMAPs. Just double-check the label for added milk products like milk, cream, milk solids, lactose, etc. and you're good to go!
If you're in the elimination phase, you'll also need to use gluten-free flour. Make sure to check the label for any sneaky FODMAPs before you buy. Just because a product is free from one FODMAP doesn't mean it's free from them all!
Remember, unless you have celiac disease, you're avoiding the FODMAP fructan in wheat, not gluten itself.
Last but not least, chocolate chips! Dark chocolate chips fall under the same rules as regular dark chocolate. So these will be low FODMAP in servings of 30 g and high FODMAP in servings of 80 g or more.
Our recipe calls for 1/2 a cup of dark chocolate chips, which works out to 10 g per serving. I know that's a lot of math, so I've added up all of the FODMAPs below so you can see your FODMAP servings at a glance.
Wondering how much chocolate is too much chocolate? Check out the notes below to see how many servings of each FODMAP group are in one of these low FODMAP triple chocolate muffins! You can read more about FODMAP stacking and how to avoid it here.
Fructose = 0
Lactose = 0.6
Fructan = 1.3
GOS = 0.7
Polyol = 0
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Looking for a sweet treat that travels? These low FODMAP triple chocolate muffins are going places!
- 4 oz dark chocolate, chopped
- 1/2 cup unsalted butter
- 3/4 cup sugar
- 2 lg eggs, room temperature
- 1 tsp pure vanilla extract
- 1/3 cup lactose-free sour cream
- 1/2 cup low FODMAP all-purpose flour
- 1/3 cup natural cocoa powder
- 1/2 tsp baking soda
- 2 tsp instant coffee *optional
- 1/4 tsp salt
- 1/2 cup dark chocolate chips
- Preheat your oven to 350 degrees and line a muffin tray with paper liners. Set aside.
- Place the chocolate and the butter in a microwave-safe bowl and heat in 10-second bursts until the chocolate has melted. Gently stir in between each burst to combine the chocolate and butter as they're melting.
- Once the chocolate has melted, whisk in the sugar, eggs, vanilla, and sour cream. Set aside.
- In a large bowl, combine the flour, cocoa, baking soda, instant coffee, and salt. Fold the wet ingredients into the dry ingredients and stir until there isn't any flour left at the bottom of the bowl (the batter will be thick).
- Stir in the chocolate chips and divide the muffins between the muffin wells.
- Bake the muffins for 20-23 minutes, or until a toothpick inserted in the center of the muffin comes out clean. Let the muffins cool in the pan for 5 minutes, then transfer them to a wire rack to finish cooling.
Recommended low FODMAP serving – 1 muffin per sitting
- Prep Time: 10
- Cook Time: 20
- Category: dessert, snack
- Method: baking
- Cuisine: american
- Serving Size: 1 muffin
- Calories: 270
- Sugar: 18 g
- Sodium: 125 mg
- Fat: 17 g
- Saturated Fat: 11 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 26 g
- Fiber: 3 g
- Protein: 4 g
- Cholesterol: 54 mg
Keywords: triple chocolate muffin
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