Low FODMAP No Bake Brownies
These non-bake low FODMAP brownies are proof that gut-friendly treats don’t need to feel restrictive.
Rich, chocolatey and naturally sweetened, they’re made with carefully chosen low fodmap ingredients and finished with a crunchy seed topping for texture and fibre. There’s no oven required, making them perfect for warmer weather, busy weeks, or when you want a fuss-free dessert that still feels a little bit special. Simple to prepare, easy to store, and genuinely satisfying, these brownies are one of those recipes you’ll come back to again and again.
Make them for your daily afternoon snack this week.
Ingredients (Makes 12)
Base:
200g medjool dates (20g or 1 date is the recommended low fodmap serving size)
50g almonds
90g macadamia
70g peanut butter
25g cacao powder
1 tbsp maple syrup (optional)
Topping:
50g dark choc
5g (1 tsp) coconut oil
Sprinkle:
10g pepitas
10g sunflower seeds
3 tbsp freeze-dried raspberry crumble
3 tbsp rose petals
5g sesame seeds
Method
Add all the base ingredients (except the maple or rice syrup) to a food processor or Thermomix and blend until soft and smooth. This might take a few minutes. If it doesn’t come together, add 1 tbsp of maple or rice syrup. The addition of the maple/rice syrup depends on how soft and fresh your dates are. If you’re using medjool dates, you likely wont need to add maple/rice syrup.
Press into a lined brownie tin and refrigerate whilst you make the topping. The base of my brownies weighed 40g. Using medjool dates, I found the base to be quite oily, despite the fact that I used non-oily 5-seed nut butter. But don’t panic, the oil will solidify in the fridge.
Melt the dark chocolate and use a teaspoon of coconut oil to loosen. Pour over the chilled brownies and spread with a spoon to ensure you get good coverage.
Sprinkle over the seed topping and put back into the fridge for 30 mins to set.
Made 12 brownies. 1 x brownie is the recommended low fodmap serving size.
