Recipes | Cookies, Brownies & Bars

Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies

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We are of the firm belief that you can always use another brownie recipe. Our Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies are going to thrill you with their deep dark look, that just begs you to take a bite. They are rich and super-chocolatey, with a fudgy texture and flavor. I mean, just look at them!

closeup of low FODMAP Oreo Brownie cut into squares.
Photo credit Dédé Wilson.

These are the brownies to bring to your next potluck, bake sale or to make anytime you are hankering for a dark chocolate fix.

Frequently Asked Questions

Is Cocoa Low FODMAP?

Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
 
When we develop recipes using cocoa, we suggest serving sizes that are conservative. We always suggest that you begin with our suggested serving sizes.

Learn All About Cocoa. three cocoas compared

Is Dark Chocolate Low FODMAP?

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. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
 
When we develop recipes using chocolate, we suggest serving sizes that are conservative. We always suggest that you begin with our suggested serving sizes.

dark chocolate is low FODMAP in small amounts. Read All About Dark Chocolate & The Low FODMAP Diet

Are Gluten-Free Oreos Low FODMAP?

All of the ingredients in gluten-free Oreos are low FODMAP. Here they are: Sugar, White Rice Flour, Tapioca Starch, Palm Oil, Canola Oil, Whole Oat Flour, Cornstarch, Cocoa (Processed with Alkali), Invert Sugar, Soy Lecithin, Baking Soda, Salt, Xanthan Gum, Chocolate, Artificial Flavor.
 
Invert sugar used to have an entry in the FODMAP Friendly app, which they curiously removed during an update a while ago. Invert sugar is obtained from sugar cane when this is treated with dilute acid or with the invertase enzyme. It is formed by an equal amount of glucose and fructose. From a FODMAP perspective we are only concerned with fructose when it exceeds glucose.
 
Artificial flavors are not a FODMAP issue.

You are going to quarter each Oreo so they look like this:

quartered Oreos.

Interesting Brownie Technique & Ingredients

Credit has to be given where credit is due. This recipe is based on one from Baker by Nature. Ashley has a similar recipe, although it is not gluten-free and it is baked in a larger pan, yielding a thinner brownie.

The idea of dividing the sugar is atypical. It is also unusual to have both butter and oil together. You will also notice the addition of an egg yolk. All of these particular ingredients and techniques create a brownie truly like no other. And I have baked a lot of brownies. I’ve written books on chocolate cookies and brownies. These are AMAZING brownies.

Even if you are not an Oreo fan, I suggest trying this recipe for brownies without the cookies. I’m going to be playing around with it a bunch in the future.

Making The Brownies

Position rack in middle of oven. Preheat the oven to 350°F (180°C). Line an 8-inch (20 cm) square metal baking pan (preferably with straight sides) with parchment paper hanging over two sides. Coat with non-stick spray; set aside.

In a large bowl, whisk together the flour, cocoa, and salt; set aside. 

butter, sugar and oil in saucepan.
Photo credit Dédé Wilson.

In a medium saucepan, combine the butter, oil, and ½ cup (99 g) of the sugar. Heat over low-medium heat, whisking occasionally, until butter is completely melted. Remove from heat and whisk together until well combined. Allow to cool until just warm.

butter, sugar and oil in saucepan melted and combined with whisk.
Photo credit Dédé Wilson.

In a large mixing bowl, whisk together the remaining sugar, eggs, egg yolk, and vanilla until thick and creamy. 

sugar and eggs whisked until creamy.
Photo credit Dédé Wilson.

Very slowly dribble the warm butter mixture into the egg mixture whisking constantly until completely combined. Add the dry ingredients to the wet mixture, whisk a few times to begin combining, then switch to a silicone spatula and fold until just a few floury streaks remain.

whisking brownie batter.
Photo credit Dédé Wilson.

Fold in the chocolate chips and half of the Oreo cookies (which you can do by eye) just until everything is mixed; do not over mix.

Oreo brownie batter.
Photo credit Dédé Wilson.

Scrape the batter into the prepared pan and smooth the top. Press the remaining quartered Oreo cookies on top.

Oreo brownie batter in pan.
Photo credit Dédé Wilson.

Bake for about 25 to 30 minutes, or until a toothpick inserted in the center comes out with moist crumbs clinging. Do not over-bake. The edges will be a tad firmer.

baked Oreo brownie batter in pan.
Photo credit Dédé Wilson.

Cool completely on rack, at least 2 hours and up to 4, before cutting into a 4 x 4 grid for 16 brownies. Brownies are ready to serve and can be stored in an airtight container in single layers, separated by parchment, for up to 4 days.

Oreo brownies cooling on rack.
Photo credit Dédé Wilson.

Extra Cutting Directions: I like to pull the parchment up and remove the brownies from the pan before cutting for the cleanest cuts. Use a sharp chef’s knife and as you come down on the brownies with the edge of the blade, use a gentle sawing motion and the knife will go right through the cookies.

close up Oroe brownies.
Photo credit Dédé Wilson.

Start by trying just ONE to gauge your tolerance:)

Oreo Brownies.
Photo credit Dédé Wilson.

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

  • Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount. 
  • 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.
  • 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. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
  • Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving. 
  • Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • 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 ¼ 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. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.

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.

Low FODMAP oreo brownies in a stack.
Photo credit Dédé Wilson.
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closeup of low FODMAP Oreo Brownie cut into squares.
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Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies

We are of the firm belief that you can always use another brownie recipe. Our Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies are going to thrill you with their deep dark look, that just begs you to take a bite, and their rich, soft, super chocolatey, fudgy texture and flavor. I mean, just look at them!

Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) pan; 16 brownies; 1 brownie per serving; 16 servings.

Makes: 16 Servings
Prep Time: 15 minutes
Cook Time: 30 minutes
Cooling Time: 2 hours
Total Time: 2 hours 45 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Position rack in middle of oven. Preheat the oven to 350°F (180°C). Line an 8-inch (20 cm) square metal baking pan (preferably with straight sides) with parchment paper hanging over two sides. Coat with non-stick spray; set aside.
  2. In a large bowl, whisk together the flour, cocoa, and salt; set aside.
  3. In a medium saucepan, combine the butter, oil, and ½ cup (99 g) of the sugar. Heat over low-medium heat, whisking occasionally, until butter is completely melted. Remove from heat and whisk together until well combined. Allow to cool until just warm.
  4. In a large mixing bowl, whisk together the remaining sugar, eggs, egg yolk, and vanilla until thick and creamy.
  5. Very slowly dribble the warm butter mixture into the egg mixture whisking constantly until completely combined. Add the dry ingredients to the wet mixture, whisk a few times to begin combining, then switch to a silicone spatula and fold until just a few floury streaks remain.
  6. Fold in the chocolate chips and half of the Oreo cookies (which you can do by eye) just until everything is mixed; do not over mix. Scrape the batter into the prepared pan and smooth the top. Press the remaining quartered Oreo cookies on top.
  7. Bake for about 25 to 30 minutes, or until a toothpick inserted in the center comes out with moist crumbs clinging. Do not over-bake. The edges will be a tad firmer. Cool completely on rack, at least 2 hours and up to 4, before cutting into a 4 x 4 grid for 16 brownies. Brownies are ready to serve and can be stored in an airtight container in single layers, separated by parchment, for up to 4 days.
  8. Extra Cutting Directions: I like to pull the parchment up and remove the brownies from the pan before cutting for the cleanest cuts. Use a sharp chef’s knife and as you come down on the brownies with the edge of the blade, use a gentle sawing motion and the knife will go right through the cookies.

Notes:

FODMAP Information

All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.

• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of ¼ cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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.
• 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. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 102 g (that contains dairy). Milk chocolate is 30 g with a 42 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 42 g.
• Cocoa: Monash University has lab tested cocoa/cacao and states that it is low FODMAP in 2 teaspoon (8 g) low FODMAP servings, but we know from prior lab testing that it does not become High in FODMAPs until 200 g. We also know this from recipes that Monash has approved that go beyond 8 g per serving.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
• 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 ¼ 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. As the fructose is never in excess of the glucose, white sugar will never be high FODMAP, even in large amounts.

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.

Course: Desserts
Cuisine: American

Nutrition

Calories: 178kcal | Carbohydrates: 40g | Protein: 3g | Fat: 19g | Saturated Fat: 2g | Polyunsaturated Fat: 0.1g | Monounsaturated Fat: 1g | Trans Fat: 0.01g | Cholesterol: 1mg | Sodium: 44mg | Potassium: 63mg | Fiber: 1g | Sugar: 23g | Vitamin A: 6IU | Calcium: 7mg | Iron: 1mg

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.

More Oreo Love

We are having a blast working with gluten-free Oreos. Check out our Low FODMAP Chocolate Peanut Butter Pie with an Oreo crust.

More Brownie Lusciousness

These brownies are also low FODMAP! Check them out:

S'mores brownies stacked
Photo Credit: Dédé Wilson for FODMAP Everyday.
Pumpkin Swirl Cheesecake Brownies – Gluten Free and Low FODMAP – Photo credit: Dédé Wilson.