Recipes | Candy & Chocolate

Almost Instant, 3-Ingredient Low FODMAP S’Mores

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S’Mores always make us think of camp and sitting around a fire. S’Mores, in case you don’t know, are a classic American combo of graham crackers, chocolate and marshmallows. Thankfully, we have come up with a quick n’ easy version that is not only low FODMAP, but you can make it in your kitchen – no campfire required.

s'mores held in hand over aqua surface

Low FODMAP Graham Crackers

The moment we learned about Nairn’s Gluten Free Oat Grahams we got so excited! All those times we like (need) graham crackers, like when making a classic NY-Style Cheesecake – or for treats like these S’Mores, and now we had a low FODMAP version.

The ingredients are Gluten Free Whole Grain Oats, Palm Oil, Sugar, Golden Syrup, Tapioca Starch, Raising Agent (Sodium Bicarbonate) and Sea Salt.

Golden syrup, by the way, has been lab tested and is low FODMAP in small portions of 7 g portions (not becoming Moderate until 12 g).

Our Shopping List Guru, Vanessa Vargas, is a Monash trained RD and she has approved these cookies as well.

s'mores held in hand against aqua background

MARSHMALLOWS!!!!!

We explored marshmallows in-depth when we created our Halloween Candy article and our Candy Ingredient article, and yes, you can have a small serving of certain marshmallows.

We like Kraft. For this recipe we use the standard-sized ones and you will have 1 per serving.

But don’t worry! These s’mores are pretty sweet and one goes a LONG way.

Chocolate For Your Low FODMAP S’Mores

Some folks like milk chocolate in their s’mores. I am more of a dark chocolate person in general and the marshmallows are so sweet, that I think a semisweet chocolate is best.

But since you only need ½-ounce (15 g) per serving and that allows you to have either milk chocolate or dark chocolate, you can choose!

I used Lindt 70%, which I can find easily in the candy aisle of my supermarket.

Making Low FODMAP S’Mores: Easy As 1-2-3

Place Nairn’s graham crackers on a sheet pan. As many as you would like servings.

Place gluten free graham crackers on baking sheet pan

Cut chocolate bars to fit the crackers – ½-ounce (15 g) per cracker – and place on crackers.

Place chocolate, cut to fit, on graham crackers

Take the same number of marshmallows per cracker and cut the marshmallows in half crosswise. Place them cut side down, side by side, on top of chocolate.

Now top chocolate with cut halves of marshmallows

Now they are ready to go in the oven!

Low FODMAP S'Mores ready to go in oven

Place under broiler and watch carefully! It will only take a minute or 2 for the chocolate to soften and the marshmallows to lightly brown.

lightly browned oven s'mores on sheet pan

Time to eat!

Got A Torch? Go Grab It!

If you have a propane or butane torch (which we love using for creme brulée) go get it!

blue propane torch ready to torch s'mores on a sheet pan

But be careful! Marshmallows catch fire easily!

s'more catching fire!

Our Low FODMAP S’Mores are FAST enough to assemble and cook to make when the desire strikes! Almost instant gratification.

s'mores held in hand over aqua surface
4 from 2 votes

Almost Instant, 3-Ingredient Low FODMAP S’Mores

S’Mores always make us think of camp and sitting around a fire. S’Mores, in case you don’t know, are a classic American combo of graham crackers, chocolate and marshmallows. Thankfully, we have come up with a quick n’ easy version that is not only low FODMAP, but you can make it in your kitchen – no campfire required.

Makes: 12 Servings
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack about 4-inches (10 cm) below broiler. Place graham crackers spaced out evenly on sturdy sheet pan. Top each cracker with a piece of chocolate. Top chocolate with 2 marshmallow halves, cut side down, side by side.
  2. Place pan under broiler and watch carefully. Only broil long enough to lightly brown marshmallows, about 1 to 2 minutes. S’mores are ready to serve!

Tips

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Dessert, Snack, Treat
Cuisine: American

Nutrition

Calories: 118kcal | Carbohydrates: 17g | Protein: 2g | Fat: 5g | Fiber: 1g | Sugar: 6g

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.