Have a chocolate craving that just won’t quit? Let me introduce you to the magic of this low FODMAP chocolate hazelnut spread!
In case you didn’t know, I suffer from an insatiable sweet tooth! So I’m always on board for a sweet low FODMAP treat!
If you have a sweet tooth as well, brace your taste buds, friend! This low FODMAP hazelnut spread is dangerously easy to make, and it tastes ah-mazing!
Wondering what you would do with a mason jar of “chocolate spread”? Use your imagination, friend!
While this mana from heaven chocolate spread is fantastic on plain old toast, you can also spread it on these mouthwatering low FODMAP sweet crepes, add a chocolate center to your favourite muffins and cookies, or whip it up into the best chocolate mousse you’ve ever eaten! That’s right. I went there.
I’m dying to see how you use this low FODMAP chocolate hazelnut spread! So make sure you tag me @fodmapformula on Instagram so I can see all your tasty creations!!
Keep it FODMAP friendly
Add a little fun to your morning with this easy low FODMAP hazelnut spread! Check out the notes below for tips on keeping this recipe low FODMAP.
First up, hazelnuts. According to Monash University, raw hazelnuts are low FODMAP in servings of 10 nuts (15 g) per sitting. Servings of 20 nuts (30 g) or more are high in the FODMAP GOS.
We’ll be using 1 cup of hazelnuts total, which works out to 12.5 g per serving. This is within Monash’s recommended range.
Next up, brown sugar. Sugar gets a bit of a bad wrap on the low FODMAP program, but sugars with equal amounts of glucose and fructose (like table sugar, brown sugar, and icing sugar) are low FODMAP. You can read more about sugar and the low FODMAP diet here.
We’ll also be using hazelnut oil. Since oils are fats, they don’t contain any FODMAPs. That means this ingredient won’t add anything to your overall FODMAP load.
Next up, dark chocolate. According to Monash, dark chocolate is low FODMAP in servings of 5 squares (30 g) per sitting. Servings of 80 g or more are high in lactose, while servings of 125 g or more are high in the FODMAP fructan.
Our recipe calls for 150 g (about 5 oz) of chocolate. This works out t0 12.5 g per serving, which is well within Monash’s recommended range.
Last but not least, whole milk. If you’re in the elimination phase of the low FODMAP program, you need to use a lactose-free product. For my North American peeps, both Natrel and Lactantia have lactose-free lines that go up to 35%.
FODMAP math
Wondering how this low FODMAP chocolate hazelnut spread stacks up? Check out the notes below to find out how many servings of each FODMAP group are in 3 tbsp of this recipe.
Fructose = 0
Lactose = 0.4
Fructan = 0.1
GOS = 0.8
Polyol = 0
Want to try this easy low FODMAP chocolate hazelnut spread? Don’t forget to PIN THIS RECIPE for later!
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Low FODMAP Chocolate Hazelnut Spread
- Total Time: 30 minutes
- Yield: 12 servings 1x
Description
Have a sweet tooth that wakes up when you do? Try this easy low FODMAP chocolate hazelnut spread!
Ingredients
- 1 cup raw hazelnuts
- 1 + 1/4 cups brown sugar, packed
- 1/3 cup hazelnut oil
- 5 oz dark chocolate, chopped
- 3/4 cup lactose-free whole milk
Instructions
- Preheat your oven to 350 degrees and bake your hazelnuts on a cookie sheet for 10 – 15minutes (or until the hazelnuts are golden brown). If your hazelnuts came with their outer skins on, stick them in a clean tea towel and rub them inbetween your hands to flake it off.
- Warm up the milk in a small pan, then add the chocolate. Whisk the milk until all of the chocolate has melted.
- Stick the hazelnuts and brown sugar into a food processor or a strong blender and pulverise them into crumbs.
- With the motor running (if you can), add the oil to the mixture. Followed by the warm milk/chocolate mixture. Blend until it makes a smooth paste. Store spread in the fridge in an airtight container for up to one week. (*If you need to turn the your food processor off between additions, add the liquids in small batches and mix thoroughly inbetween additions so everything blends together evenly).
Notes
Recommended low FODMAP serving size – 3 tbsp per sitting
Store spread in an airtight container in the fridge for up to 1 week
Make sure you get off as much of the hazelnut skins as you can! Too much skin will create a gritty texture and throw off the taste of the spread
- Prep Time: 15
- Cook Time: 15
- Category: breakfast
- Cuisine: italian, american
Nutrition
- Serving Size: 3 tbsp
- Calories: 271
- Sugar: 28 g
- Sodium: 7 mg
- Fat: 17 g
- Saturated Fat: 4 g
- Unsaturated Fat: 2 g
- Trans Fat: 0 g
- Carbohydrates: 30 g
- Fiber: 2 g
- Protein: 3 g
- Cholesterol: 1 mg
Keywords: chocolate spread, chocolate hazelnut spread, hazelnut spread
You might also like one of these:
- Low FODMAP Sweet Crepes Brushed with chocolate ganache and stuffed with fresh strawberries, these low FODMAP sweet crepes are worth waking up for!
- Low FODMAP Chocolate Chip Muffins Looking for a sweet treat that travels? These low FODMAP chocolate chip muffins are the treat to beat!
- Low FODMAP Smashed Avocado Toast Unleash your inner foodie with this quick and easy low FODMAP smashed avocado toast! Whether you’re serving up brunch or enjoying a meal for one, this is the breakfast of champions.
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
