crunchy chocolate bite
Finding tasty, crunchy, and satisfying snacks on a low FODMAP diet can sometimes be a challenge. But worry no more! This low FODMAP crunchy chocolate snack is the perfect solution for those sweet cravings, offering an indulgent yet gut-friendly treat. Ready in just 15 minutes, this recipe is incredibly simple to make, and it provides the perfect blend of chocolate, seeds, and natural sweetness from dates. The best part? It’s low in FODMAPs, meaning it’s gentle on your digestive system while still being delicious and energizing.
Mix the oats, seeds, and coconut oil: In a small bowl, combine the rolled oats, flaxseeds, and sunflower seeds with ½ teaspoon of coconut oil. Stir well to coat everything evenly.
Microwave the mixture: Place the bowl in the microwave and heat for 2 minutes, stirring halfway through to ensure even cooking.
Add the date: While the seed mixture is still hot, cut the date into small pieces and stir it into the mixture. The heat will soften the date, allowing it to blend smoothly with the seeds.
Shape the mixture: Transfer the mixture to a plate lined with parchment paper, and shape it into the form you prefer—whether it’s a bar, cluster, or flat disc.
Melt the chocolate: In a separate bowl, melt the dark chocolate with the remaining ½ teaspoon of coconut oil in the microwave. Stir until smooth.
Coat the seeds with chocolate: Pour the melted chocolate over the seed mixture, ensuring it fully coats the seeds and covers them evenly.
Freeze and enjoy: Place the mixture in the freezer for a few minutes to allow the chocolate to harden. Once set, enjoy immediately because the chocolate will start to melt quickly! 😅
The values below are approximate.
This snack is not only easy to prepare but also packed with gut-friendly ingredients. Each component was carefully chosen to fit within the low FODMAP guidelines, making this recipe suitable for individuals with sensitive digestion or irritable bowel syndrome (IBS).
Rolled oats are a great base for this snack. They are rich in soluble fiber, which helps promote healthy digestion and can be gentle on the stomach. While oats are generally considered low FODMAP, it’s important to stick to appropriate portion sizes. In this recipe, the small amount used ensures it stays within safe limits, while still providing that satisfying crunch.
Sunflower seeds and flaxseeds are both excellent choices for a low FODMAP diet. They provide healthy fats, fiber, and protein, which help keep you full and energized throughout the day. Additionally, flaxseeds are rich in omega-3 fatty acids, which are anti-inflammatory and can support overall digestive health.
Dates, especially Medjool dates, are a great source of natural sweetness. While dates are typically high in FODMAPs, this recipe only uses one small date, ensuring the snack remains within the safe range. Dates are also rich in fiber, which can help support gut health, and they bring a chewy texture that contrasts beautifully with the crunchiness of the seeds.
Using 85% dark chocolate in this recipe keeps the sugar content low while still delivering that rich, decadent chocolate flavor. Dark chocolate is a great source of antioxidants, and when enjoyed in moderation, it can be part of a healthy, balanced diet. The small amount used in this recipe makes it low FODMAP, so you can indulge without worry.
This low FODMAP crunchy chocolate snack isn’t just delicious—it also comes with several health benefits that make it a great choice for anyone following a low FODMAP diet.
The sunflower seeds, flaxseeds, and coconut oil in this recipe are packed with healthy fats. Healthy fats are essential for maintaining energy levels, supporting brain health, and reducing inflammation. The combination of omega-3s from the flaxseeds and medium-chain triglycerides (MCTs) from the coconut oil helps promote a feeling of fullness and satisfaction, making this snack not only delicious but also highly nutritious.
While high-fiber foods can sometimes be problematic for those with IBS, the fiber in this recipe is well-balanced and comes from low FODMAP sources. The oats, flaxseeds, sunflower seeds, and dates all provide gentle fiber that supports digestive health without causing bloating or discomfort. Fiber is essential for a healthy gut and can help prevent constipation, a common issue for those with digestive sensitivities.
By using just one date and dark chocolate, this snack stays low in sugar while still offering a sweet, satisfying flavor. Unlike traditional snacks that are loaded with refined sugars, this treat uses natural, whole food ingredients that provide sustained energy without causing spikes in blood sugar levels.
This low FODMAP crunchy chocolate snack is perfect for a variety of occasions. Whether you’re looking for a quick bite between meals, a post-workout snack, or a light dessert, this treat will hit the spot. Here are a few ways to enjoy it:
One of the best things about this snack is its portability. Once the chocolate has hardened, you can break it into smaller pieces and store it in the fridge for later. Grab a piece when you’re on the go, and you’ll have a satisfying snack that’s easy to digest and will keep you energized.
For a more filling snack, try pairing this crunchy chocolate treat with coconut yogurt. The creamy yogurt complements the crunchiness of the seeds and the richness of the chocolate. Plus, coconut yogurt is lactose-free, making it a great choice for anyone on a low FODMAP diet.
If you’re craving something sweet after dinner, this snack is a healthier alternative to traditional desserts. It’s indulgent enough to satisfy your sweet tooth, but light enough that it won’t leave you feeling heavy or uncomfortable.
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