Recipes

FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar

A gut-friendly, elimination-phase–approved recipe for chocolate lovers When you’re deep in the elimination phase of the low FODMAP diet, chocolate cravings can hit hard — and most snacks that seem “healthy” are loaded with high-FODMAP ingredients like dates, honey, dairy, or inulin. This Chocolate Quinoa Jar is sweet, filling, and 100% safe for the elimination phase — no guesswork, no hidden triggers.

Easy

Elimination

30 min

Vegetarian

Ingredients (1 Serving)

1/2 cup cooked quinoa (cooled)
✔ Quinoa is low FODMAP up to 155g cooked (~1 cup). This recipe uses a safe portion with room for toppings.
1/2 cup lactose-free milk (or almond milk)
✔ Both are low FODMAP choices. Avoid oat or soy milk unless certified low FODMAP.
1 tbsp unsweetened cocoa powder
✔ Cocoa powder is low FODMAP up to 2 heaped tsp (~8g). This recipe keeps within that range.
1 tsp maple syrup
✔ Low FODMAP up to 1 tbsp per serve. Adds sweetness without fructose overload.
1/4 tsp vanilla extract (optional)
✔ For flavor depth — pure vanilla is safe.
Pinch of sea salt (optional)
✔ Balances sweetness and enhances chocolate flavor.
Topping ideas (choose 1–2, all optional & portion-controlled):
- 1 tbsp pumpkin seeds
- 1 tsp cacao nibs
- 30g sliced firm banana
- 10 walnut halves
- Strawberries (up to 65g)

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Instructions

Cook your quinoa
If not using leftovers, rinse 1/4 cup raw quinoa and cook in water. Let cool completely before using.
Make the chocolate base
In a bowl or jar, combine 1/2 cup cooked quinoa, cocoa powder, maple syrup, vanilla, and milk. Stir well until evenly mixed.
Top and serve
Add your chosen toppings — keep the total portions within low FODMAP limits — and enjoy. Can be eaten cold or warmed slightly.

🧠 Why This Snack Is Safe

Every ingredient in this jar is:

Elimination-phase compliant
Measured to avoid FODMAP stacking
Free from common IBS triggers like dairy, inulin, high-fructose syrups, and dried fruit

Unlike many “clean” chocolate snacks, this one avoids dates, agave, honey, coconut sugar, or nut butters with added sweeteners.

🔁 Make-Ahead Tip

You can prep 2–3 jars in advance and store in the fridge. For best texture, add crunchy toppings like seeds or fruit just before serving.

⚠️ What to Avoid

No regular milk (contains lactose)
No ripe banana (high in FODMAPs over 30g)
No sweetened cocoa or chocolate chips unless certified low FODMAP
No oats unless portion-controlled (over 52g becomes high FODMAP)

This FODMAP-safe chocolate quinoa jar is one of the few snacks you can feel genuinely good about during the elimination phase — it hits the craving without setting off symptoms. It’s also a great base recipe that can be adjusted slightly as you begin reintroductions later.

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Last updated:

April 8, 2025

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FODMAP-Safe Chocolate Snack: Chocolate Quinoa Jar