Low FODMAP Chocolate Covered Banana Popsicles
Popsicles are super simple to make and ripe fruit is easily converted to a sweet frozen treat, like these Low FODMAP Chocolate Covered Banana Popsicles.
Bananas Can Be Low FODMAP
There is a lot of confusion about bananas because they have different FODMAP content depending on ripeness and also, Monash University, who lab tests ingredients and at one point re-posted newer and more strict guidelines for bananas.
No wonder some folks think they are high FODMAP and some think they are low. Indeed, you will find bananas on both high FODMAP lists and low FODMAP lists.
Neither is wrong, yet neither is completely right without further info.
Read The Fine Print
For the record, according to Monash University lab testing, 1/3 of a RIPE medium banana or 35 g is low FODMAP. If you eat bananas green and unripe, you can eat a larger amount. 1 medium sized banana at 100 g is considered low FODMAP for unripe bananas.
For baking and desserts such as these Low FODMAP Chocolate Covered Banana Popsicles you want super ripe bananas. They should be sporting many black spots and absolutely no green color whatsoever. The banana on the bottom in the image below is a perfectly ripe banana for our use in this recipe.
Naked Or With A Chocolate Shell
I call these pops Low FODMAP Chocolate Covered Banana Popsicles because you can dip the frozen, creamy, banana-y treat in a Chocolate Shell – or leave them plain and have them “naked” for pure banana indulgence.
Our Chocolate Shell is easy to make and uses just two ingredients – chocolate and coconut oil. Once the pops are frozen you simply dip them into the fluid chocolate mixture and it hardens almost instantly.
These pops are rich, rich, rich. I like to make them in smaller sized Popsicle molds. These shown hold about 3 tablespoons (45 ml) each in volume.
PS: These will be vegan if you choose a vegan chocolate.
Note that you will not be using all of the Chocolate Shell, so the Nutritional Info is higher than what you will actually consume.
Low FODMAP Chocolate Covered Banana Popsicles
Our Low FODMAP Chocolate Covered Banana Popsicles are easy to make and very indulgent. Watch your portions!
Low FODMAP Serving Size Info: Makes about 12, small (45 ml) pops; 12 servings; 1 pop per serving
- Peel the bananas and place in blender carafe along with coconut milk, corn syrup and vanilla. Cover and blend until combined and ultra-smooth.
- Pour into pop molds, dividing evenly, and add Popsicle sticks. Freeze overnight. Run warm water over the outside of the pop mold to aid in releasing popsicles. They are ready to serve or you may coat them with the Chocolate Shell, which I recommend right before serving. Un-dipped pops may be kept frozen for up to 4 days.
- For dipping the pops, have the Chocolate Shell prepared. I like to nuke the chocolate and coconut oil together in a narrow, deep microwave safe measuring cup to make it easy to dip the pops. Simply dip the pops partway into the liquid shell, remove and turn upright. The Chocolate Shell actually often doesn’t drip or dribble at all. I encouraged it for the pictures for interest! You can see one in the rear on the right that is nice and neat. Serve immediately.
- The smaller sized pop molds are necessary for these very rich pops. Make sure you source them ahead of time.
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.
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