Y’all… eating low-FODMAP is hard. Though I have found it’s helpful to prepare lots of food for the week so it’s easier to stick to the low-FODMAP diet. Also, having a small treat prepared and ready to go doesn’t hurt either.
such as toasted coconut
or dehydrated strawberries.
Especially when you have FOMO (fear of missing out) at a birthday party and they’re serving scrumptious-looking paleo chocolate cupcakes. And chocolate is one of your most favorite things in the world.
I was messing around in the kitchen…
…came up with these little bad boys, and thought I’d share with you. Right now, I’m only eating cooked foods, so I like to sauté the banana before adding to the chocolate. So that’s an option if you have sensitive digestion, or if you’d like to concentrate the banana flavor.
For directions on how to make this AIP-compliant and other bonus tidbits, check out the Notes section below the recipe. Let me know what you think (or if you try any variations of this recipe) in the comments below!
10-12 mini cups
10-15 minutes
3-4 hours
Easy
Printingredients
- 2 very ripe bananas
- 60g 100% cacao (either from a bar or in chocolate chip form)
- 1 tbsp butter, ghee, or coconut oil (optional, if sautéing the banana)
- 1-2 pinches sea salt or Himalayan pink salt
- 1/4 tsp cinnamon (optional)
- 1/8 tsp nutmeg (optional)
- 1/4 vanilla bean pod, scraped (optional)
optional toppings or add-ins
- 1/4 cup of your favorite nuts, chopped and toasted (almonds or walnuts would be good… or peanuts even though they’re technically not a nut)
- 1/4 cup of your favorite seeds, chopped and toasted (such as pumpkin or sunflower seeds)
- crushed dehydrated strawberries
- 1/4 cup toasted coconut flakes
- Dollop of your favorite nut butter
directions
- Line a mini cupcake tin with mini cupcake liners.
- In a small bowl, mash the 2 bananas with a fork until very mushy. If you have a small food processor, you may want to run the banana through it for a few seconds to make it more like a puree.
- Melt the chocolate in a double-boiler or over low heat in a sauce pan. If you do this, you’ll have to keep an eye on it and stir frequently so it doesn’t burn.
- If you choose to cook the banana: add the butter and the mashed or pureed banana to a small saucepan or frying pan over medium-low heat. Cook, stirring frequently, for 4-5 minutes. Don’t let it simmer or bubble too much. Remove from heat and let it cool 1-2 minutes so it doesn’t burn the chocolate when you combine them.
- Add the banana and salt to the chocolate. Stir to combine. Chemically, banana and chocolate don’t mix very well, so it’ll look a little less smooth and maybe a little lumpy. If you didn’t cook the banana, leave the chocolate-banana mixture on the stove, stirring frequently, for about a minute until warmed through.
- Remove from heat. If using, add the cinnamon, nutmeg, and scraped vanilla bean seeds and stir to combine. Also, if you’re using anything from the “Optional Toppings or Add-Ins” list, now is time to stir them in (unless of course you’re opting to add them as toppings).
- Using a large spoon, fill each cupcake liner halfway. If using, add a sprinkle of your toppings to each cup. You may want to press them down gently to make sure they won’t fall off easily when you go to eat them later.
- Refrigerate for 3-4 hours. They’ll be more fudge-like in texture than completely solid. Keep in the fridge in a sealed glass container for up to 4 days – if they don’t get gobbled up before then!
Notes & Tidbits
To make AIP
Sub 1/8 cup carob powder for the chocolate, add 1/4 cup melted butter, ghee, or coconut oil, substitute grated mace for the nutmeg (or omit completely), and omit the vanilla. Use only the dehydrated strawberries or the toasted coconut for toppings/ add-ins instead of nuts or seeds.
If you’re short on time
Complete Steps 2-6, divide into 4 servings, and serve warm.
If you’re short on ingredients/ funds to buy all ingredients
Omit everything except for the chocolate and ripe bananas.
Change it up
Fudgy Pumpkin Spice Chocolate Cups: Substitute 3/4 cup canned/ boxed pumpkin puree for the banana, add an additional 1/4 tsp cinnamon, include the 1/4 tsp nutmeg, add 1/4 tsp ground ginger, and add 2-3 pinches of ground cloves.
Want more chocolate/ less sweet?
Add 30g more chocolate to Step 3.