These Low FODMAP Chocolate Whiskey Balls are easy to make and are based on low FODMAP cookie crumbs, ground pecans, dark chocolate and whiskey and taste just like the classic holiday treat.
In fact, these are based upon my original recipe for Low Chocolate Bourbon Balls from my book, A Baker’s Field Guide to Christmas Cookies.
No-Bake, No-Fuss
This no-bake confection seems to always find its way into cookie collections since it is easy to prepare and makes a great holiday treat or gift. In addition to the crushed cookie crumbs, ground nuts, sugar, chocolate and whiskey, a little corn syrup is used to help the mixture hold together and gives them a pleasantly chewy texture. Regular corn syrup is low FODMAP and not the same as high fructose corn syrup (HFCS), by the way. You can also use golden syrup, which I highly recommend – more info on that below.
Plan Ahead
These are best if aged at least overnight, and even better after a week. Some say they hit their peak after a month, so plan accordingly.
Culinary History
There are many versions of whiskey/bourbon flavored balls featuring cookie crumbs, some going back to the 1930s. Older versions often use cocoa as the “chocolate” component. This recipe, with melted chocolate, is a newer, and richer, incarnation. These are particularly popular in the southeast U.S. where bourbon is a favored beverage and flavoring.
Gift Giving
Unlike so many homemade cookies and candies, these Low FODMAP Chocolate Whiskey Balls actually mail really well. They are sturdy and have a long shelf-life, so make a big batch and mail some to friends and family.
Place each whiskey ball in a small, fluted paper cup and nestle them in single layers separated by parchment in tins. I get my tins at a dollar store!
Dark, milk, and white chocolate all have Low FODMAP serving size amounts. In this recipe, I called for dark chocolate and if you stick to the recommended serving size of the whiskey balls, this recipe is considered diet compliant.
You might want to check out our article, All About Dark Chocolate and FODMAPs.
Golden syrup is a liquid sweetener that has been lab tested by Monash university and is low FODMAP in 1 teaspoon (7 g) servings. It is golden in color, thick and sticky like corn syrup, and has a truly delectable butterscotch-like flavor. I highly recommend it as it adds depth and complexity to the recipe.
Glad you asked! Did you know that we have Low FODMAP “Grand Marnier” as well as Low FODMAP “Kahlua”? We do, and either would be lovely in this recipe. Simply use the same amount that is listed for the whiskey.
I do know some people who have made this recipe with no alcohol at all, substituting fruit juice instead. You are certainly welcome to try that approach, but I would actually suggest choosing a different recipe all together if you need to avoid alcohol. This recipe is very much alcohol forward.
And speaking of alcohol. You might want to review our article on Mocktails & Cocktails.
This recipe was developed and tested with Enjoy Life Vanilla Honey Grahams, which happen to be lab tested and certified as low FODMAP. If you have another low FODMAP cookie you would like to try, be my guest, but I can only vouch for the way these whiskey balls work as described below.
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.
- Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
- 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.
Low FODMAP Chocolate Whiskey Balls
These Low FODMAP Chocolate Whiskey Balls are easy to make and are based on low FODMAP cookie crumbs, ground pecans, dark chocolate and whiskey and taste just like the classic holiday treat. In fact, these are based upon my original recipe for Low Chocolate Bourbon Balls from my book, A Baker’s Field Guide to Christmas Cookies.
Low FODMAP Serving Size Info: Makes about 50 whiskey balls; 25 servings; 2 whiskey balls per serving
Ingredients:
- 10- ounces (280 g) Enjoy Life Vanilla Honey Grahams
- 1 cup (100 g) lightly toasted pecan halves
- ½ cup (45 g) sifted confectioners’ sugar
- 6- ounces (170 g) semisweet or bittersweet chocolate, preferably around 60% cacao, finely chopped
- ½ cup (120 ml) whiskey
- 3 tablespoons light corn syrup or golden syrup
- Sugar
- Small fluted, paper cups; optional
Preparation:
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Outfit your food processor with the metal blade. Add the cookies to the processor bowl with the pecans and confectioners’ sugar. Pulse on and off until everything is finely ground, then dump into a mixing bowl.
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Melt the chocolate in microwave or top of double boiler; stir gently until smooth. Stir in whiskey and corn syrup (or golden syrup). Add chocolate mixture to cookie mixture and stir well to combine. Let mixture sit for 30 minutes. Place some sugar in a separate small bowl.
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Roll mixture between your palms into 1-inch (2.5 cm) balls (I like to use a tiny scoop), then roll in sugar. Place balls in fluted cups, if using, then place in an airtight container, separating layers with aluminum foil or parchment paper, and allow flavors to develop by sitting at room temperature at least overnight. Balls may be stored at room temperature in airtight container for up to 1 ½ months. I think they are best after sitting sealed for about a week or two.
Notes:
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.
• Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 10 pecan halves or 20g. The small print tells us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. You might notice that on the FODMAP Friendly app the image is for pecans in the shell. We have asked FODMAP Friendly for clarification and they told us that the ¼ cup (30 g) low FODMAP serving size is for nuts OUT of the shell and is approximately 15 pecan halves.
• 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.
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.
