Low FODMAP Raspberry Chocolate Fruit & Nut Cups
These little chocolate cups are the kind of treat that looks like it came from a fancy confectionery but comes together in your own kitchen with just a handful of wholesome ingredients. Dark chocolate shells cradle fresh raspberries and maple-coated almonds, finished with an optional pinch of flaky sea salt that makes every bite feel intentional and indulgent. The combination of tart fruit, crunchy nuts, and bittersweet chocolate is genuinely hard to stop eating. For anyone managing a sensitive gut, desserts can feel like a minefield — hidden sweeteners, high-fructose syrups, and mystery additives lurking in store-bought chocolates and confections. This recipe sidesteps all of that by keeping every ingredient straightforward and portion-controlled. The dark chocolate stays within the safe threshold per serving, the almonds are measured to a gut-friendly quantity, and the maple syrup is used sparingly enough that it adds sweetness without tipping the scales. The method is simple: melt, mold, fill, and chill. No baking, no complicated techniques, and the recipe makes 12 mini cups, so you get six generous two-cup servings to share or stash in the fridge for the week. They set up beautifully firm and hold their shape, making them just as good for a dinner party dessert plate as they are for a quiet treat straight from the fridge.
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Learn more →Ingredients
6 servings
For the chocolate cups
- 6 oz dark chocolate (>70% cacao), roughly chopped
- 1 tsp coconut oil
For the filling
- 1 cup fresh raspberries
Ingredient noteA serving of up to about 1/3 cup of raspberries is low in FODMAPs. This recipe contains only about 2 2/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid raspberries, please tap it and change its rating to Red.
- ½ cup raw almonds, roughly chopped
Ingredient noteA serving of up to about 2 1/2 tablespoons of almonds is low in FODMAPs. This recipe contains only about 1 1/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid almonds, please tap it and change its rating to Red.
- 2 tbsp maple syrup
- ¼ tsp vanilla extract
- 1 pinch flaky sea salt (optional)
Instructions
- 1
Line a 12-cup mini muffin tin with paper or silicone liners. Set aside.
- 2
Combine the chopped dark chocolate and coconut oil in a small saucepan over the lowest heat setting, stirring constantly until the chocolate is fully melted and smooth, about 3–4 minutes. Alternatively, melt in a microwave-safe bowl in 20-second bursts, stirring between each, until smooth.
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