Recipes | Candy & Chocolate

Low FODMAP Buckeyes

GFVEG

This post may contain affiliate links. Please see our disclosure policy for details.

Low FODMAP Buckeyes are exactly the same as the traditional version – we just have to pay attention to serving sizes. Just like the old-fashioned classics, they combine peanut butter, butter, confectioners’ sugar and chocolate.

Easy Low FODMAP Buckeyes on aluminum tray

Ratios Of Peanut Butter, Butter & Sugar

The sugar is always confectioners’ sugar in Buckeye recipes, so just wanted to state that upfront. There is always a combo of this type of sugar, peanut butter and butter to form the balls. Yes, I know vanilla is in there too, but it is such a small amount that it doesn’t really affect the overall texture and flavor the way the other 3 ingredients do, which is what I am addressing here.

Recipes vary hugely. Some use much more or less butter. Some recipes specify the type of peanut butter to use, others don’t, which is unfortunate because freshly ground, classic Skippy with hydrogenated fat, commercially prepared “natural” style peanut butter and the newer no-stir style peanut butters are all very different from one another in flavor and particularly in texture,

And then, once you have combined your choice amount of butter with the peanut butter that you want, you have the ratio of those to the confectioners’ sugar and this too ranges broadly.

After trying several combinations, I have settled on the ratios below for my Low FODMAP Buckeyes. If anything, the finished peanut butter mixture is a tad soft, which is why chilling the balls before dipping in chocolate is helpful. To create firmer balls, other recipes use more butter and/or confectioners’ sugar, but I wanted the peanut butter to be the star and prefer relying on technique to accomplish my goal.

vertical image of Low FODMAP Buckeyes on aluminum tray

What Is No-Stir Style Peanut Butter?

No-stir style peanut butters do not separate; you will never end up with the peanut oil rising to the top. I like using no-stir style creamy peanut butter for this recipe both for its texture and flavor. It is super smooth and a tiny bit sweet. When you look at the ingredient label of this kind of peanut butter you will see peanuts, sugar, palm oil and salt. This is a low FODMAP product.

Some of you will ask about the palm oil. Isn’t it “bad” for you? What about for the environment? Can’t I use natural peanut butter?

I’ll address the last question first. Natural peanut butter, either ground fresh or purchased in the jar, will alter the texture and flavor of these Buckeyes and in my opinion, the recipe does not work with this substitution.

In the image below you can see freshly ground peanut butter on the left, natural in the center and no-stir style on the right.

peanut-butter-comparison
Left to Right: Freshly ground peanut butter, natural and no-stir style on the right.

As far as palm oil being “bad” for you, well, it is a fat. We focus on FODMAPs here and fat is not a FODMAP, so from a FODMAP perspective it is not a “bad” ingredient. Some people with IBS find that they do not do well with fatty foods. As always, eat to your tolerance.

Palm oil can be responsibly sourced, or not. If you are concerned you can research manufacturer’s websites for statements. It is not difficult to find a no-stir peanut butter that is sourced within a structured approach that takes human rights and the environment into account.

Choose Your Chocolate Wisely

Have you ever ripped open a bag of chocolate chips and tried to melt them? What happened? Very likely you ended up with a thick, gloppy mess. This is because chips and morsels are formulated to hold their shape. Think about it…you make chocolate chip cookies, add the chips, put the cookies in a 375°F (190°C) oven for 10 to 12 minutes and the chocolate doesn’t melt! Because it isn’t supposed to.

When making something, like this recipe for Low FODMAP Buckeyes, or truffles, where you want fluid, melted chocolate, ready for dipping and creating a nice thin shell, use chocolate that is meant for the task.

Bar chocolate, particularly chocolate that has a high cocoa butter content, will melt down into a lovely thin viscosity, ready for dipping. You can use a higher-end supermarket bar like Lindt Excellence 70%, or you could also use Ghirardelli 60% or their semisweet bar. Just don’t try to melt down Nestlé’s morsels!

How To Make Low FODMAP Buckeyes

You could make these without an electric mixer, but it is easiest to use a hand-held mixer or a stand mixer to get the ingredients thoroughly mixed.

To form even, round balls, I like to use a small scoop. You do not have to, but it certainly makes things easier! And once you have one, you can use it for truffles, too. This one is about 1-inch (2.5 cm) across.

scoop for making Low FODMAP Buckeyes

On the right below you can see the just scooped balls. After a few rolls around between your palms, they will look smooth like the balls on the left. Then they are ready to chill before dipping.

low FODMAP Buckeyes being rolled into balls on parchment lined trays

This recipe is lower in sugar and butter than some, so it is a tad softer. Chilling, preferably in the freezer for about 30 minutes helps immensely.

Of course, you have to be able to clear a spot in the freezer! The fridge can work too but will take longer. The balls should be chilled enough to hold their shape well before dipping in the melted chocolate.

When I melt chocolate I like to remove it from the heat when it is about three-quarters of the way melted, then stir it gently off of the heat until smooth. Below you can see that it is almost completely smooth and ready to go.

melted chocolate in a bowl

Easy Low FODMAP Buckeyes on aluminum tray
5 from 1 vote

Low FODMAP Buckeyes

Low FODMAP Buckeyes are exactly the same as the traditional version – we just have to pay attention to serving sizes. Just like the old-fashioned classics, they combine peanut butter, butter, confectioners’ sugar and chocolate.

Low FODMAP Serving Size Info: Makes about 50 Balls; 2 balls per serving; 25 servings

Makes: 25 Servings
Prep Time: 30 minutes
Cook Time: 5 minutes
Total Time: 35 minutes
Author: Dédé Wilson

Ingredients:

Preparation:

  1. Line a rimmed baking sheet pan with parchment paper; set aside. Make room in the freezer to hold the pan.
  2. In a large bowl beat the peanut butter, butter and vanilla with an electric mixer until smooth and very well combined. Slowly beat in the confectioners’ sugar until smooth. Roll into 1-inch (2.5 cm) balls and place on prepared pan. Freezer for about 30 minutes, or until firm. They should hold their round shape when handled.
  3. Melt chocolate in top of double boiler or microwave; stir until smooth and place in a bowl that allows some depth to the chocolate. Insert a toothpick about halfway into a peanut butterball and dip it about halfway into the melted chocolate. (Use images to guide you). Lift up and allow excess chocolate to drip back into the bowl. Place dipped ball back on the parchment-lined sheet pan. Repeat with all of the peanut butter balls. Refrigerate to harden chocolate, then moisten a finger and use it to smooth out toothpick holes. Keep refrigerated in single layers in an airtight container until serving, up to 4 days. You can serve them cold or at room temperature.

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 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.

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: Snack, Treat
Cuisine: American

Nutrition

Calories: 150kcal | Carbohydrates: 15g | Protein: 3g | Fat: 10g | Fiber: 1g | Sugar: 5g

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.