Yes, You Can Have Marshmallows!
Anyone can make Rice Krispie Treats, they are so easy, by why stop there? The combination of cereal, butter and melted marshmallows lends itself to all kinds of variations, such as these Cappuccino Crispy Treats and our Toasted Marshmallow Chocolate Crispy Treats – and they are low FODMAP.
Low FODMAP recipes can be your beloved classics!
Choose Your Ingredients Wisely for Cappuccino Rice Crispy Treats
Okay so let’s look at the components. The butter is fine from a FODMAP perspective, which is sometimes confusing for people. It is because it is a dairy product, but it is low enough in lactose to be considered low FODMAP in small portions.
What About Marshmallows?
Marshmallows are basically sugar, gelatin, corn syrup, water and often cornstarch and dextrose, all of which are low FODMAP. There can be natural and/or artificial flavors in small amounts.
This is a contentious issue because they might be fine and they might not be. In many prepared food products we caution against eating foods that contain natural and/or artificial flavors without confirming with the manufacturer what they are derived from.
In savory foods we are usually trying to suss out whether any garlic or onion derivatives are in the product. There are probably none of those in marshmallows.
Amounts Count. Always.
The other issue is amount. When you read labels you will often see, towards the very end of the ingredient label, a statement that says “Less than 2% of” and then everything after that is indeed less than 2% of the ingredients.
In the FODMAP world this is a good thing to pay attention to as if there is less than 2% of something, chances are it will not trigger symptoms. It is not a complete assurance, but it is a good bet.
Along with amounts, as always, your individual reactions are what really count and you won’t know unless you try!
I do not recommend vegan marshmallows as many contain fibers and fillers that could be problematic.
Beyond Rice Krispies
The cereal component can be tricky.
Traditional Kellogg’s Rice Krispies contain rice, sugar and then less than 2% malt flavor and various vitamins and minerals. The malt flavor could be an issue for some and not so for others (as described above).
We like Whole Foods 365 Brand Organic Brown Rice Crisps, which contain organic whole grain brown rice, organic cane sugar and sea salt.
When we can find a clean label like that to take the place of a traditional food item, we are thrilled! By the way, did you know that we have a 28 page Whole Foods Shopping List? Check it out.
(Editor’s Note: As of Spring 2019, Monash University has low FODMAP certified Rice Krispies in the U.S.)
For Coffee Lovers
The cappuccino flavor in our Cappuccino Rice Crispy Treats comes from instant espresso powder and cinnamon.
You can really taste the coffee flavor in these, which offsets the sweetness of the marshmallow – and the cinnamon gives them that coffee-shop cappuccino taste!
All together while these can be a low FODMAP treat, we still recommend small servings as an occasional treat.
The drizzled chocolate topping – both milk and white chocolate (seen below) is optional but really eye catching, not to mention tasty.
If you are feeling expansive with your diet, or want to make them a tad fancy for non FODMAPers, do try the drizzle of chocolate on top.
Low FODMAP & Gluten-Free Cappuccino Rice Crispy Treats
Many marshmallows are low FODMAP and this recipe for Cappuccino Rice Crispy Treats is easy and incredibly delicious.
Low FODMAP Serving Size Info: makes 25 treats; serving size 1 treat
OPTIONAL Topping (see Tips):
- 2 ounces (60 g) milk chocolate, melted, optional
- 1 ounce (30 g) white chocolate, melted, optional
- Coat a large silicone spatula with nonstick spray and set aside. Line an 8-inch (20 cm) square pan with plastic wrap and coat with nonstick spray; set aside.
- Melt butter in large pot over medium heat. Add marshmallows and melt over low-medium heat, stirring frequently. When marshmallows are about three-quarters of the way melted, add the espresso powder and cinnamon and stir vigorously until marshmallows are completely melted and espresso dissolves. Remove from heat and immediately add cereal to melted marshmallow mixture and use the coated spatula to fold everything together and combine well. Scrape mixture into prepared pan (allow to cool briefly if too hot) and use damp fingers and palms to press down firmly into an even layer. Allow to sit until firm and set, about an hour, or hasten this process by refrigerating briefly (about 15 minutes).
- Pull up on plastic wrap and remove the solid square of treats from pan. Set on work surface and peel plastic away. Cut into a 5 by 5 grid into 25 bars. These are amazing if served the same day but they can be stored in airtight container at room temperature for up to 3 days.
- If you want to add the optional topping, simply scrape melted milk chocolate into a parchment cone, and do the same with the white chocolate in a separate cone. Snip the end of the milk chocolate filled cone and pipe squiggles all over the bars. Repeat with white chocolate. Refrigerate briefly until chocolate hardens, about 15 minutes, then cut into squares. Best served the same day but may be stored in airtight container at room temperature for up to 3 days.
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.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
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