Low FODMAP Chocolate Peanut Fruit & Nut Cups
These little chocolate cups are the kind of treat that disappears fast — rich dark chocolate shell, creamy peanut butter center, and a bright pop of freeze-dried strawberry on top. Each element is carefully portioned to stay within Monash-verified thresholds, so you get a genuinely indulgent dessert without the guesswork that usually comes with store-bought chocolate confections. The dark chocolate used here is 70% cacao or higher, which keeps it within the safe range, and the maple syrup is measured conservatively so sweetness never tips into digestive trouble. Natural peanut butter — no additives, no hidden sweeteners — does the heavy lifting in the filling, delivering that salty-sweet contrast that makes these cups so satisfying. Walnuts and crushed freeze-dried strawberries on top add crunch and a fruity tang that makes every bite feel a little fancy. The whole process is straightforward: melt, layer, chill, and you end up with 12 perfectly set cups ready to pull from the fridge whenever a chocolate craving hits. They're great for meal-prepped snacking, dessert boards, or just keeping on hand for the moments when you need something sweet and reliable.
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Learn more →Ingredients
12 servings
For the chocolate shell
- 10 oz dark chocolate (70% cacao or higher), roughly chopped
- 1 tsp coconut oil
For the filling
- ½ cup natural peanut butter (no added sweeteners or additives)
- 2 tbsp maple syrup
- ¼ tsp fine salt
For the topping
- ⅓ cup freeze-dried strawberries, lightly crushed
Ingredient noteFreeze-dried strawberries only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1 1/3 teaspoons per serving, so it is likely Low FODMAP. If you prefer to always avoid freeze-dried strawberries, please tap it and change its rating to Red.
- ¼ cup walnuts, roughly chopped
- 1 tbsp unsweetened shredded coconut (optional)
Instructions
- 1
Line a 24-cup mini muffin tin with paper liners. Set aside.
- 2
Bring 1 inch of water to a gentle simmer in a small saucepan. Place a heatproof bowl over the saucepan, making sure the bottom of the bowl does not touch the water. Add the chopped dark chocolate and coconut oil to the bowl and stir occasionally until fully melted and smooth, about 3–4 minutes. Remove from heat.
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