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.

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

1. 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.  

2. 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.

3. 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.

4. Sprinkle over the seed topping and put back into the fridge for 30 mins to set.

5. Made 12 brownies. 1 x brownie is the recommended low fodmap serving size.