Zucchini Brownies, Lemon Poppy Muffins, and More Low FODMAP Desserts For Stress-Free Indulgence

For those unfamiliar, FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols—short-chain carbohydrates and sugar alcohols that are often poorly absorbed in the small intestine. While most people won’t react badly to high FODMAP foods, individuals with irritable bowel syndrome (IBS) or gastrointestinal disorders may experience discomfort, bloating, and gas. So, they may adopt a low FODMAP diet, which restricts these problematic foods to alleviate symptoms and promote better digestive health.

While researching what to include and exclude from your diet can be beneficial, it's crucial to consult with a healthcare professional or a registered dietitian for personalized guidance.

Once you've consulted a professional, feel free to explore our list of four delicious low FODMAP dessert recipes for a stress-free indulgence.

Gluten-Free Zucchini Brownies

Ingredients:

1 cup shredded zucchini (squeeze all the moisture out)

1 egg

½ cup tahini

1 cup maple syrup

1 tsp vanilla extract

⅓ cup Cadbury cocoa powder

2 tbsp flour (you can use any type)

½ tsp baking soda

2 tbsp coconut oil

½ cup chopped walnuts

Choco chips (melted to drizzle on top)

Instructions:

• Preheat your oven to 180°C and line your baking pan with parchment paper. If you’re using a silicone baking tray, you can skip the parchment paper step.
• Take the zucchini, squeeze off all moisture, and combine it with egg, tahini, maple syrup, vanilla extract, and Cadbury cocoa powder. Mix until everything is well combined.
• Add the flour, baking soda, salt, and coconut oil. At this stage, you can also fold in the chopped walnuts.
• Pour the batter into your prepared baking pan and bake the brownies for half an hour.
• Allow the zucchini brownies to cool completely before serving.

Lemon Poppy Muffins

Ingredients:

2 cups of gluten free flour (almond/buckwheat/amaranth)

2 eggs

1 cup of silken tofu (blend till liquid)

1 tbsp of baking powder

½ tsp of baking soda

A pinch of salt

6 tbsp of room temperature butter

1 tbsp of poppy seeds

1 tbsp of lemon juice

1 tbsp of lemon zest

1 tsp of vanilla essence 

Instructions:

• In a bowl, whisk together the flour, baking powder, baking soda, and salt. Set aside.
• Beat the butter until soft and creamy. Add sugar, poppy seeds, lemon juice, lemon zest, and vanilla to this mixture. Mix in the eggs and silken tofu.
• Gradually fold the flour into the wet mixture until everything is fully combined, ensuring there are no lumps.
• Transfer the batter into the cupcake liners and bake in the preheated oven for about 20 minutes.
• To check if the muffins are fully done, the tops should be golden brown.
• Cool the muffins completely before enjoying them with a cup of hot coffee or tea.

Dark Chocolate Mousse

Ingredients:

1 cup of firm tofu (drain the water)

¾ cup of chopped Cadbury Bournville dark chocolate

¼ cup of almond milk

¼ cup maple syrup

½ tsp of vanilla essence

Instructions:

• Take the chopped Cadbury Bournville dark chocolate along with the almond milk and maple syrup in a microwave-safe bowl. Melt this mixture in 10-second intervals, stirring each time to ensure a lump-free mix.
• Afterward, put the drained tofu and vanilla essence in a blender to create a smooth paste. Add the melted chocolate mix and blend again.
• Transfer your mousse to an airtight container and refrigerate for about half an hour to 45 minutes.
• Serve the mousse with some vanilla yogurt or sliced bananas.

Lemon Bars

Ingredients:

1 ¾ cup of any gluten free flour

2 cups of sugar

¼ cup unsalted butter

4 eggs

½ cup of freshly squeezed lemon juice

Instructions:

• Preheat the oven to 180°C. Grease a baking pan with butter and flour or line it with parchment paper.
• Mix together 1 ½ cups of flour and ½ cup of sugar in a blender, then add chopped pieces of cold butter. Ensure that you pulse these ingredients together to achieve a sand-like consistency. Press this crust into the greased baking pan and bake for 20-22 minutes.
• Whisk together eggs, lemon juice, 1 ½ cups of sugar, and ¼ cup of flour, then pour it over the baked crust.
• Bake for an additional 20-25 minutes until the topping is set and there's no jiggliness.
• Once the lemon bars have cooled down, cut them into pieces of your desired size.