Our Low FODMAP Maple Mocha Cake is dark, rich, moist and is sweetened with maple syrup and enhanced with coffee – hence the “mocha” moniker. The recipe makes two 9-inch (23 cm) round layers, and you could certainly make a frosted layer cake with any of our frostings or buttercreams, but we happen to love it served simply, perhaps with a scoop of low FODMAP ice cream. You can also bake it in a 13-inch by 9-inch (33cm by 23 cm) oblong pan and cut it into squares.
Ways To Serve Our Low FODMAP Maple Mocha Cake
- Frost with our Low FODMAP Cream Cheese Frosting.
- Or try our Italian or Swiss Meringue Buttercream.
- We love it with a dollop of whipped cream – you could even make coffee whipped cream by dissolving a bit of instant espresso in vanilla and adding to the cream as you whip.
- A scoop of ice cream is always welcomed – we suggest vanilla, but experiment!
- A few raspberries on the side would be turned away by no one
- Or how about a few raspberries and a drizzle of dark chocolate ganache on top?
- Dusting of confectioners’ sugar contrasts beautifully with the dark cake. You could create a stencil on top using a doily.
Quick Tips
I like to melt the butter in the microwave in a large bowl, and then whisk the wet ingredients into it. Saves on cleanup!
BTW, you do not need an electric mixer to make this maple mocha cake. A couple of bowls, whisk, silicone spatula and some elbow grease and you will have a lovely batter in no time.
Frequently Asked Questions
Great question! Before we answer, we want to give you some background. If you look on the Monash University app, you will see a few chocolates with low FODMAP serving sizes, including 85% cacao mass chocolate.
We also know that there have been products lab tested and certified low FODMAP that contain cacao nibs. Cocoa and cacao are also listed in the app (they have different low FODMAP amounts, which is an issue, and you can read more about that in our article, All About Cocoa). Cocoa powder is made from grinding cacao nibs and removing cocoa butter. Unsweetened chocolate is made from grinding cacao nibs; unsweetened chocolate is 100% cacao mass. So, there is a relationship between cacao nibs (which are in certified lab tested products), cocoa powder, which is in the app, and unsweetened chocolate which is not in the app.
In addition, we have had personal correspondence with Monash University about recipes that contain unsweetened chocolate.
All of this has been taken into account for us to determine a serving size that we call low FODMAP. It comes down to dividing this cake into 24 servings. This is somewhat easier if you make an oblong cake (just cut a 6×4 grid). If you have two 9-inch (23 cm) rounds, each one can be sliced into 12 wedges, like the wedge shown on the plates in the images.
If you make a 2-layer frosted cake, using both cake rounds, then cut the cake in half crosswise, then cut each half in half. You now have the cake cut into equal quarters. Cut each quarter into 6 pieces.
Coffee is low FODMAP, however, coffee can be a gut irritant for people with irritable bowel syndrome (IBS). It is up to you to know your relationship to coffee from a digestive perspective.
If you love coffee and are really into coffee, then brew some coffee that you absolutely love to drink on its own and use in this recipe for a special treat. As with any recipe, the quality of your ingredients will inform the final product
If you don’t have any brewed coffee around or don’t want to brew some specifically for this cake, you can use instant coffee. If you do, we suggest instant espresso coffee for best flavor. Simply make the amount that you need erring on the side of it being a little stronger rather than weaker.
Yes, maple syrup is low FODMAP, and you can read more in our article Explore An Ingredient: Maple Syrup.
First of all, use 100% maple syrup. Anything labeled “pancake syrup” is most likely going to contain high fructose corn syrup. Once you know you have 100% maple syrup, you still have choices! We like darker syrups as they have a bolder taste, but any 100% maple syrup will work.
We developed this chocolate cake for those of you who would prefer to use maple syrup rather than white granulated sugar. While it is true that maple syrup contains some antioxidants as well as vitamins and minerals, it is still sugar.
Maple syrup is about 50 to 75% sucrose, about 10% glucose and typically less than 5% fructose. White granulated sugar is 100% sucrose. Using and eating either maple syrup or white sugar means you’re consuming sugar.
We do not look at maple syrup as healthier than sugar. We look at it as a sweetener that can be used when following a low FODMAP diet, and as with any sweetener should be used moderately.
I know that by looking at the ingredients, when your eyes land on the 2-cups (480 ml) of maple syrup you are probably thinking Oh My this is a sweet cake! Trust me, it is not. Between the lovely bitter edge of the coffee and the fact that the chocolate is unsweetened, this maple mocha cake is actually on the side of not being sweet at all. And we love it this way. You get to have something very chocolatey, without eating something tooth-achingly sweet.
No Mixer Needed! Let’s Make The Cake!
Position rack in center of oven. Preheat oven to 350°F (180°C). Decide whether you want to use two 9-inch (23 cm) round cake pans, or one 13-inch by 9-inch (33cm by 23 cm) oblong pan. Coat the bottoms of the pans with nonstick spray. If using rounds, line the pan bottoms with parchment rounds. If using the oblong pan, line with parchment covering the bottom and overhanging the two short sides. Or, if you know you want to serve it straight out of the pan, simply dust the pan with extra flour and do not use parchment.
In a large bowl in microwave melt the chocolate and butter together; whisk until smooth and cool until lukewarm. (You can also do this in top of double boiler, then scrape mixture into large mixing bowl).
In a separate large mixing bowl, whisk together the flour and salt.
Whisk the maple syrup, eggs and vanilla extract into the cooled chocolate mixture.
Whisk the baking soda into the coffee until dissolved, then whisk that coffee mixture into the chocolate/maple syrup/egg mixture.
Combine the wet and dry mixtures and whisk very well until combined. Make sure there are no lumps of the dry mixture (they can collect in pockets). The batter will be rather thin.
Pour into your prepared pan(s).
Bake for about 30 minutes (or longer for the oblong pan) or until a toothpick just tests clean.
Cool pans on cooling racks. If you are going to unmold the cake, do so when the cake is just barely warm. Please use cardboard rounds under the rounds, and an oblong shaped cardboard under that one. These cakes are delicate while warm and can break. Cool completely once unmolded (or still in pan), before frosting, if desired, or before serving.
Cake can be wrapped in plastic wrap and stored at room temperature for up to 4 days. Do not refrigerate, as that will dry it out (although we have some folks who absolutely love it cold! Your choice).
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green Light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
Gluten-Free Low FODMAP Maple Mocha Cake
Our Low FODMAP Maple Mocha Cake is dark, rich, moist and is sweetened with maple syrup and enhanced with coffee – hence the “mocha” moniker. The recipe makes two 9-inch (23 cm) round layers, and you could certainly make a frosted layer cake with any of our frostings or buttercreams, but we happen to love it served simply, perhaps with a scoop of low FODMAP ice cream. You can also bake it in a 13-inch by 9-inch (33 cm by 23 cm) pan and cut it into squares.
Low FODMAP Serving Size Info: Makes 2, 9-inch (23 cm) rounds, or 1, 13-inch by 9-inch (33 cm by 23 cm) oblong cake. Any which way, cut into 24 servings
Ingredients:
- 12- ounces (340 g) unsweetened chocolate, finely chopped
- 1 cup (226 g; 2 sticks) unsalted butter
- 2 cups (290 g) low FODMAP gluten-free flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1 ½ teaspoon salt
- 2 cups (480 ml) pure maple syrup, preferably dark
- 2 large eggs, at room temperature
- 1 ½ teaspoons vanilla extract
- 1 ½ cups (360 ml) strong, brewed coffee, slightly warm
- 1 tablespoon baking soda
Preparation:
-
Position rack in center of oven. Preheat oven to 350°F (180°C). Decide whether you want to use two 9-inch (23 cm) round cake pans, or one 13-inch by 9-inch (33cm by 23 cm) oblong pan. Coat the bottoms of the pans with nonstick spray. If using rounds, line the pan bottoms with parchment rounds. If using the oblong pan, line with parchment covering the bottom and overhanging the two short sides. Or, if you know you want to serve it straight out of the pan, simply dust the pan with extra flour and do not use parchment.
-
In a large bowl in microwave melt the chocolate and butter together; whisk until smooth and cool until lukewarm. (You can also do this in top of double boiler, then scrape mixture into large mixing bowl).
-
In a separate large mixing bowl, whisk together the flour and salt.
-
Whisk the maple syrup, eggs and vanilla extract into the cooled chocolate mixture. Whisk the baking soda into the coffee until dissolved, then whisk that coffee mixture into the chocolate/maple syrup/egg mixture.
-
Combine the wet and dry mixtures and whisk very well until combined. Make sure there are no lumps of the dry mixture (they can collect in pockets). The batter will be rather thin. Pour into your prepared pan(s).
-
Bake for about 30 minutes (or longer for the oblong pan) or until a toothpick just tests clean. Cool pans on cooling racks. If you are going to unmold the cake, do so when the cake is just barely warm. Please use cardboard rounds under the rounds, and an oblong shaped cardboard under that one. These cakes are delicate while warm and can break. Cool completely once unmolded (or still in pan), before frosting, if desired, or before serving.
-
Cake can be wrapped in plastic wrap and stored at room temperature for up to 4 days. Do not refrigerate, as that will dry it out (although we have some folks who absolutely love it cold! Your choice).
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green Light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.
Nutrition
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.
