Low FODMAP Chocolate Protein Brownies (GF, DF, LFM)

#glutenfree #dairyfree #lowfodmap

If you're a fan of chocolate then you need to try these brownies. The combination of the sweet, rich dark chocolate with the slightly bitter undertone of the coffee make these extremely decadent (and very more-ish!). These brownies are also very macro friendly through the combination of protein and healthy fats, plus cacao is notoriously high in antioxidants as well as being delicious.

These brownies are low FODMAP, as well as free from dairy and gluten - making them the perfect treat to prep and enjoy. I personally love the chunky texture added by using whole rolled oats, however if you'd prefer a smoother consistency feel free to pop the bowl of dry ingredients through a food processor and pulse into a finer grain.

This recipe has not been tested, but should be low FODMAP at one serve based on the ingredients (see below the recipe for a full break down).

Low FODMAP Chocolate Protein Brownies

gluten free, dairy free, low FODMAP

prep time: 25 MINUTES

cook time: 25 MINUTES

total time: 50 MINUTES

serves eight

INGREDIENTS

• 1/2 cup gluten free rolled oats

• 1 tbsp tapioca flour

• 30g chocolate protein powder (low FODMAP compliant - see below for my recommendation)

• 50g cacao powder

• 1 serve instant coffee mixed with enough water to dissolve

• 1/3 cup maple syrup

• 1/3 cup coconut oil (melted)

• 1/4 cup peanut butter

• 1 egg

• 1 tsp baking powder

• 50g 85% dark chocolate (low FODMAP compliant)

INSTRUCTIONS

1. Mix together the oats, tapioca, protein powder, cacao, and baking powder and combine well.

2. In a seperate bowl, combine the instant coffee (cooled), maple syrup, coconut oil (melted but cooled to room temperature), peanut butter, and egg. Mix the dry ingredients into the wet ingredients.

3. Roughly chop the chocolate and fold into mixture. Pour batter into a lined baking tray.

3. Bake at 180 degrees Celsius for 25 minutes or until a knife pierced into centre comes out clean. Brownies will be quite crumbly while warm, so I advise allowing to cool completely before cutting into 8 serves. Stores up to a week refrigerated in an airtight container (but I doubt they'll last that long!)

Rolled oats are low in FODMAPs at a 52g serve and the amount specified by this recipe is well below this threshold and should be tolerated by most individuals. Consuming additional oats will result in a serving size with moderate to high amounts of Oligos (fructans and GOS).

Tapioca starch, instant coffee, maple syrup, are all low in FODMAPs.

Ensure to use a low FODMAP protein powder (Does not contain high FODMAP or untested ingredients, limits added minerals that may affect digestion, does not contain gut irritants or stimulants , and minimizes other unknown additives - How to choose a low FODMAP protein powder is a great resource). I use this one that is a sprouted brown rice protein with minimal extra ingredients - they also have an unflavoured one.

Cacao powder is low in FODMAPs and the amount specified by this recipe should be tolerated by most individuals. Consuming additional cacao to a 200g serve will result in a serving size with high amounts of Oligos (fructans and GOS).

Egg is a protein and does not contain carbohydrates. Coconut oil is high in fat and does not contain carbohydrates.

Peanut butter is low in FODMAPs at a 50g serve, so the amount specified by this recipe should be tolerated by most individuals. Larger servings of >140g contain moderate amounts of excess fructose.

85% Dark Chocolate is low in FODMAPs - this is based off of a choice not containing dairy (as the threshold may change due to the introduction of lactose). I like to use this one or this one which are both commercially available and delicious.

. * According to research by The Monash University Low FODMAP research team