Our Low FODMAP Cold Brew Latte Pops are vegan, made with rich and creamy oat milk and have chocolate covered espresso beans thrown in for extra crunch, a bit of chocolate and an extra hit of caffeine. You don’t need an ice cream maker – just popsicle molds.
Coffee, IBS & FODMAPs
We have an entire article for you on IBS, The Low FODMAP Diet, Coffee & Coffee Drinks that makes great reading for general background. Please do read the article as it explains how coffee and caffeine can be a gut irritant.
But we expect that if you have gotten this far and were attracted to the recipe for Low FODMAP Cold Brew Latte Pops in the first place, that you are a coffee lover and know your limits.
What you need to focus on for this recipe is brewed coffee, which on its own is low FODMAP. We used cold brew coffee for these pops, due to its popularity, but you could use any kind of brewed coffee.
What Is Cold Brew Coffee?
Most of us think about combining ground coffee and very hot water when making coffee. Cold brew is simply a technique that combines cold water and coffee grounds and allows an extended steeping time – like 8 hours or more – to create a similar drink to traditional hot brewed coffee.
As luck would have it, one of our community members, Hilary Hursch, works in the coffee industry. (Check out her Strawberry Oat Squares, which won a contest!) We were able to have an extended conversation with her about cold brew coffee and its characteristics.
Is Cold Brew Coffee Less Acidic?
You might have heard that cold brew coffee is less acidic and therefore easier on the stomach. Indeed, this has been a marketing message that is repeated frequently – and is widely accepted as true. I personally did not have this experience and found it curious; I had begun to do research when I met Hilary.
Coffee scientist to the rescue! Hilary shared very recent research from within the coffee industry and it turns out that while hot coffee contains more antioxidants (which I also found curious), both cold and hot coffee have similar acidity levels! This runs counter to the ubiquitous marketing claims one sees, but it is also important to note that those originated with manufacturers of cold brew beverages and brewing equipment.
Another fact is that darker roast beans have a lower acidity level in general – again, something that surprised us.
One thing to note is that even the researchers suggest not to make any blanket assumptions as their research “focused on brews that differ from normal brewing practices in homes and cafes.”
So, what this all means is that you can make these pops with any cooled brewed coffee that you like, made from hot or cold brewing techniques. If you want less acidity, use a darker roast bean.
BTW, we used purchased cold brew, to make these super quick to make. If you buy a concentrate, as some are, just prepare as directed on label, then procced to make our pops. Or, if you want an extra caffeine hit, leave it somewhat concentrated.
Popsicle Molds For Low FODMAP Cold Brew Latte Pops
A note on pop molds. They come in a wide variety of sizes. I used my Norpro Popsicle Mold for this recipe, which makes 10 pops, which are about 3 ½-inches by 2-inches by 1-inch in size. If your pops are a different size, the yield and size of your finished pops will be different.
Oat Milk & FODMAPs
Oat milk has been lab tested by Monash University and is low FODMAP in ½ cup (120 ml) servings. In our market there are many different oat milks to choose from. I like the full fat version from Oatly.
Chocolate Covered Espresso Beans
If you have never had chocolate covered espresso beans, you are in for a treat. They are exactly as they sound: chocolate covered real espresso beans. You have to like chocolate and coffee for these to make sense for your palate and brain. PS: don’t eat too many; you will get very buzzed. A friend told me.
To crush them, I usually place them in a heavy plastic bag and whack them with a mallet or roll crush with a rolling pin. Alternatively, you can use the flat bottom of a heavy measuring cup.
Simply place the chocolate covered real espresso beans on a board and press straight down to crush; take care as they might roll about when not inside of a bag.
PS: Obviously to make these vegan be sure to choose chocolate covered espresso beans that are dairy-free.
For More Pops
We know that once you see how easy it is to make popsicles at home that you will want other low FODMAP recipes. We’ve got ’em!
- Coconut Water Fruit Pops
- Strawberry Yogurt Granola Pops
- Cantaloupe Lime Popsicles
- 2-Ingredient Coconut Popsicles
- Arnold Palmer Pops
- Chocolate Covered Banana Pops
- and more!
Low FODMAP Cold Brew Latte Pops
Our Low FODMAP Cold Brew Latte Pops are vegan, made with rich and creamy oat milk and have chocolate covered espresso beans thrown in for extra crunch, a bit of chocolate and an extra hit of caffeine. You don’t need an ice cream maker – just popsicle molds.
Low FODMAP Serving Size Info: Makes 10 pops; 10 servings; 1 pop per serving
Ingredients:
- 2 1/3 cups (555 ml) cooled, strong brewed coffee
- ¾ cup (180 ml) full fat oat milk, such as Oatly
- ¼ cup (50 g) sugar; use superfine if you have it
- 3 tablespoons chocolate covered espresso beans, crushed, divided
Preparation:
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Whisk the coffee, oat milk and sugar together in a bowl, large pitcher or measuring cup until sugar dissolves.
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Sprinkle a small amount of the espresso beans in the bottom of the pop molds. Fill the molds with the coffee mixture, then top with remaining crushed espresso beans. Insert sticks and freeze overnight. Pops are ready to serve. (Run hot water on the outside of the molds to facilitate unmolding).
Notes:
Tips
• If you want these to be a bit creamier, you can add more oat milk. As long as there is not more than ½ cup (120 ml) per serving, the pops will remain low FODMAP.
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.
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.
Hi, wondering if it’s just me but every time I scroll down after the recipe a message pops up asking if I want an ebook about getting started on the low FODMAP diet with the pancake picture that doesn’t allow me to scroll back up to print or re look at the recipe. So I go back to your IG acct, click on link to your recipes & I am brought back to the pancake picture asking if I want the ebook, not being able to re access the recipe for several tries…🤔
Hi there, I just checked and it worked for me to close the pop up. If that is not working for you, if you could let us know how you are viewing the recipes (mobile, desktop, which browser) we could trouble shoot. Please email me at dede@dedewilson.com and I will send you the recipe right now – for immediate gratification:)
Hi and thank you for your response. I had to wait 10 min and went back and it allowed me to print the recipe. I view your recipes via my iPhone.