Low FODMAP 2-Ingredient Coconut Popsicles
2-Ingredient Coconut Popsicles? Seriously? Ready for cool and creamy Low FODMAP Coconut Popsicles – MADE WITH 2 INGREDIENTS?
I bet you are!
What’s The Trick?
You didn’t read that wrong. This isn’t a trick. The recipe truly uses two ingredients and they don’t even need any prep.
Unless, of course, you consider opening a can of coconut milk a “preparation” technique.
The 2 Ingredients You Need
Ready? Here’s what you need to make 2-Ingredient Coconut Popsicles:
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- INGREDIENT #1: Full fat canned coconut milk. I like Thai Kitchen brand.
- INGREDIENT #2: Light corn syrup
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Did that second ingredient surprise you? Light corn syrup (and dark, too) are not the same as high fructose corn syrup (HFCS) and they are low FODMAP.
For more info, read our article Corn Syrup vs. High Fructose Corn Syrup.
Many Different Sugars Are Low FODMAP
In fact, you can refer to our Explore An Ingredient article on Sugar, of all kinds, to learn more about low FODMAP sweeteners.
Corn syrup will help keep our iced pops smoother and less icy than if we just used granulated sugar. There is no need to “fear” corn syrup! It is sweet, but not too sweet, low FODMAP and easy to find.
Sweet, Sweeter, Sweetest
Sweet, Sweeter, SweetestBTW these pops are not very sweet using the ¼ cup (60 ml) of corn syrup. Feel free to increase by a tablespoon or two for a sweeter result. The pops will remain low FODMAP.
Get Your Blender Out
Simply whiz the coconut milk and the corn syrup in a blender until super-smooth and creamy.
Then, pour into your Popsicle molds, freeze and voila! Low FODMAP 2-Ingredient Coconut Popsicles.
A Note On Popsicle Size
Many of us have childhood memories of getting popsicles from the ice cream truck, corner store or sidewalk vendor and they were all about the same size. So we have in our minds an idea of what a standard Popsicle looks like, size wise (which is about 3-ounces/90 ml, by the way).
The problem is that companies that make pop molds are all over the place in terms of volume amounts. One brand’s pop is not the same size/volume as the next brand, or the next.
This could be an issue for FODMAPers as we have to pay attention to serving size.
I have given you information on pop mold size and serving size but it is up to you to measure the volume of the pop mold that you use to double-check a proper low FODMAP serving size.
In a popsicle mood? Check out our Chocolate Covered Banana Pops and our Cantaloupe Lime Pops.
And for you coconut lovers, check these out!
- Coconut Lime Quick Bread
- Coconut Cupcakes
- Chocolate Coconut Sorbet
- Browned Butter Coconut Pancakes
- Coconut Chocolate “Cookie Dough” Blondies
- Coconut Lime Cream Pie
Low FODMAP 2-Ingredient Coconut Popsicles
You won't believe how easy our Low FODMAP 2-Ingredient Coconut Popsicles are to make. Once you have a popsicle mold you will want to make all of our low FODMAP pops!
Low FODMAP Serving Size Info: Makes about 5 to 6 popsicles (about ⅓ cup/75 ml size); 5 to 6 servings; 1 pop per serving
Ingredients:
- 1, 13 to 14- ounce (370 g to 400 g) can full-fat coconut milk, such as Thai Kitchen brand, chilled
- ¼ cup (60 ml) light corn syrup (or more to taste)
Preparation:
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Scrape chilled full-fat coconut milk and corn syrup into blender carafe, cover, and blend until combined and super-smooth. Pour into pop molds, dividing evenly, and add Popsicle sticks. Freeze overnight.
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Run warm water over the outside of the pop mold to aid in releasing popsicles. Serve immediately. Pops may be kept frozen for up to 4 days.
Notes:
Tips
- You can try this recipe with "lite" canned coconut milk, but the result will not be as rich and creamy.
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.
Can these be flavored with extracts?
Hi Lisa, for everyone’s information, pure, natural extracts (as opposed to artificial flavors) are made by extracting part of a raw material, such as a vanilla bean or lemons or almonds etc. This is typically done with a liquid solvent such as alcohol. If the food in question contains water-soluble FODMAPs then in theory there could be some in the final extract. But chances are that it is in such a small amount AND we use extracts in such small amounts, that if I were post Elimination and in a structured Challenge Phase I would feel fine about giving it a go. You won’t know if you tolerate something well unless you try and that is the time to try! You might like this article as well, What If A Food Has Not Been Lab Tested for FODMAPs?
Hi. Question about the nutritional information. You have listed 12 mg cholesterol but, as far as I can see, neither coconut milk nor corn syrup have cholesterol so where does it come from?
Thanks
There is a live link below the Nutritional info, which I will also link HERE. The info is 3rd party provided. I will reach out to them to ask.