Low FODMAP Paleo Brownies
Happy 2019! What better way to start off the New Year than with a super a Paleo low FODMAP brownies recipe?! Just what you were hoping for, am I right?! Low FODMAP dessert DOES exist and I'm here to prove that to you once and for all.
I made these beauties for a New Years Eve Party I went to last night. Only one person there aside from myself was gluten free and no one was following a low FODMAP or Paleo diet whatsoever. So why did I bring them knowing that I was probably the only one who needed such a specifically crafted treat? Because they’re freakin’ delicious that’s why.
It is my goal to create low FODMAP foods every belly can enjoy, whether it's low FODMAP dessert, entrees, or side dishes. You’re busy enough and committing to a lifestyle with specific dietary requirements to better nourish your body and manage your health can feel daunting, especially if you’re the only one in your family eating this way. That’s my story. Aside from my mom who is also dealing with SIBO, I’m all alone in this. She also lives 3 hours away, so generally speaking I’m not typically cooking for other low FODMAPers. I AM typically cooking for all my friends and family pretty much daily – which I absolutely love. What I am NOT doing, is cooking separate meals and dishes for them vs. me. I am cooking for all of us and my rule in my kitchen is, if you’re not into what’s on my menu, you get nothing. Most people are happy to have something rather than nothing, so I say cook for your gut health first, the others won’t really know the difference anyway! If you find that you’re the go-to home chef in the kitchen (whether you’re loving it or not) I hope you find each of my recipes to be easy, delicious, and universally pleasing.
The key to making these low FODMAP brownies super ooey gooey is nut butter. I used peanut butter because it’s my favorite (it’s one of the Paleo rules I knowingly break because how can you NOT eat peanut butter?!) You can sub it out for almond butter to keep the recipe truly Paleo or try it with cashew butter if you’re not low FODMAP or you’ve tested your tolerance.
An important thing to keep in mind when following a low FODMAP diet is your serving sizes. Cocoa Powder is one of the ingredients that might make your scratch your head in confusion if you’re following the SIBO Specific low FODMAP Protocol. Here is some exciting information though; Monash University sites that 1tbsp of cocoa powder is considered low FODMAP. In this recipe I use 1/2 cup of cocoa powder. Divide that by 12 which is about how many brownies you’ll yield, and you’re at approximately .6 tablespoons of cocoa per brownie (yay math!) What does that mean? It means you can likely get away with enjoying TWO brownies if you’re feeling particularly adventurous. Win!
Fair warning: stopping at 2 will feel impossible. Seriously. I wanted to eat the whole pan. I didn’t, but … I wanted to!
Did you get a chance to make this recipe? Don't forget to leave me a love note in the comments and let me know what you think! And don't forget to tag your images on Facebook and Instagram so I can see how your creation turned out!
Low FODMAP Paleo Brownies
- 1 c Nut butter of your choice (peanut butter is great if you’re not strictly following Paleo)
- 1/2 c Coconut Sugar
- 1/3 c Maple Syrup (use pure maple syrup)
- 2 Eggs + 1 egg yolk
- 2 tbsp Coconut Flour
- 1/2c Cocoa Powder or Cacao Powder
- 1/2 tsp Gluten Free Baking Soda
- 1/4 tsp salt
- Dark Chocolate Chips
- Pre-heat oven to 350F and line an 8×8 baking dish with Parchment paper.
- Add nut butter, coconut sugar, maple syrup and eggs/yolk to your mixing bowl and mix until smooth. It should almost have a caramel-like texture.
- Next, fold in cocoa powder, coconut flower, baking soda and salt. Mix again gently/on low speed to combine.
- Fold in dark chocolate chips and pour batter into parchment lined pan. You’ll want to use a spatula to smooth out the batter in the pan (and get every last drop out of the bowl!)
- Bake at 350F for 25 minutes. Remove from oven and let cool 5-10 minutes before slicing. Will yield about 12 brownies.
- Note: I prefer to use my Kitchen-Aid standmixer, but you could use an electric hand mixer or do it my hand if you’re looking for an arm workout. I’ve found that the electric mixers make for a smoother batter and better texture.
gotta give these a go! gluten free brownies is a must