This low-FODMAP dessert is a rich and creamy blender chocolate mousse that doesn’t need to be cooked at all. The recipe is thickened with coconut oil and nut butters, making it dairy-free, gluten-free, paleo, and vegan.
Since I don’t have any sweet recipes in my cookbook, I’m constantly asked for healthy, low-FODMAP desserts that are also SIBO-friendly. That’s a tricky question.
During any gut healing phase, it can be worth drinking something sweet after every meal. However, I understand that you still want a low-FODMAP dessert option for special occasions, and that’s where this dairy-free chocolate mousse comes in.
In general, fluctuating blood sugar levels can have a negative impact on your entire digestive system, making your liver less able to detoxify, regulate hormones, and flush out toxins.
More importantly, multiple studies show how a diet high in glucose and fructose can fundamentally alter the bacterial balance in your microbiome, reducing diversity and increasing gut permeability.
But as anti-restriction in this virtual home and in the name of healthy hedonism, some desserts can strike the right balance.
What Makes This Chocolate Mousse Healthy?
I found this vegan chocolate pudding recipe on my friend Alanna Taylor-Tobin’s website as a filling for a chocolate tart. It’s made entirely in the blender and with very few ingredients: raw cacao powder, nut butter, maple syrup, and coconut oil for thickening.
Straight out of the mixer, the chocolate mixture looks more like a custard, but when it’s refrigerated it hardens into a mousse-like texture. If you prefer something silkier and smoother you can chill shorter, but I prefer the thicker mousse.
I added a little nut milk to make it even creamier and used peanut butter instead of tahini because it’s one of my favorite pairings with chocolate.
Raw cacao is high in antioxidants, but you can use unsweetened cacao powder as well. Either way, it’s the healthy fats (coconut oil) and minimal sugar content that make this recipe good for your glucose levels.
How many servings does this low FODMAP dessert contain?
Since the chocolate and peanut butter are so rich, a little goes a long way. I portioned the chocolate mousse recipe into 4 servings, but since it comes in individual containers to chill, you can add as much or as little to each as you like.
This is helpful for moderation and blood sugar control, so don’t hesitate to double up on servings by dividing the pudding into smaller cups with less chocolate each.
What sweetener is used in this chocolate mousse?
After all, sugar is sugar. But I prefer to use maple syrup because it’s low in FODMAP and adds its own warming flavor to desserts. There is only 1 tablespoon per serving and can be less if you prefer.
Recent evidence suggests that artificial sweeteners are actually more likely to cause glucose intolerance than consuming pure sugar, even the refined stuff. Sugar alcohols are also problematic for those on a low FODMAP diet and anyone trying to recover from a leaky gut.
So my take is, if you’re craving something sweet on a low-FODMAP diet, indulge in a modest (but genuine) dessert and stick with a natural, low-fructose sweetener like maple syrup or raw cane sugar.
How do you serve this healthy chocolate mousse?
If you want to jazz up these mousse cups for company, top them with vegan or dairy-free whipped cream. Unless you’re low-FODMAP or vegan, crème fraiche or Greek yogurt work well too.
I also love the addition of freshly cut strawberries, blueberries, bananas or raspberries.
Can you make this low-FODMAP dessert nut-free?
To make this dairy-free chocolate mousse nut-free, you can swap out the peanut butter for sunflower butter or tahini like in Alanna’s original recipe.
No matter how you prepare it, this chocolate mousse is decadent and filling—worthy of a celebration! Read on for the recipe and check out more low-FODMAP vegetarian recipes here.
With health and hedonism,
Decadent Dairy-Free Peanut Butter Chocolate Mousse (Low FODMAP)
This low-FODMAP dessert recipe was adapted from Bojon Gourmet’s Paleo Chocolate Pudding. This rich and creamy blender chocolate mousse requires no cooking at all. The recipe is thickened with coconut oil and nut butters, making it dairy-free, gluten-free, paleo, vegan, and low-FODMAP.
- 1 ¼ cups almond or oat milk
- 1 Cup unsweetened cocoa or cocoa powder
- ½ Cup creamy peanut butter
- ¼ Cup maple syrup
- 1 teaspoon vanilla extract
- ¼ teaspoon fine sea salt
- ¼ Cup melted extra virgin coconut oil
- Optional for serving: Peanut butter, whipped coconut cream or coconut yogurt, chocolate shavings, raspberries or strawberries
Combine nut milk, cocoa or cocoa powder, peanut butter, maple syrup, vanilla, and salt in a blender. Blend on medium speed until well combined, about 30 seconds, scraping the sides of the blender once or twice.
Add melted coconut oil and blend for another 20 seconds.
Pour the chocolate mixture into individual mugs or glasses (it will firm up as it cools). Cover and refrigerate until cool, firm and thick, at least 2 hours and up to 4 days.
Serve with toppings of your choice.