Recipes | Candy & Chocolate

Low FODMAP Rocky Road Fudge


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Our Low FODMAP Rocky Road Fudge features low FODMAP amounts of dark chocolate, mini-marshmallows and pecans and takes advantage of DIY lactose-free sweetened condensed milk. Once the lactose-free sweetened condensed milk is prepared, the recipe takes about 5 minutes to make and then it just needs to chill. UPDATE: You can now find lactose-free sweetened condensed milk!


Is Fudge Hard To Make?

Nope! This fudge is so easy, so foolproof, that even if you have never made candy before, I guarantee great results! How can you pass that up? The chocolate combines with the sweetened condensed milk to make a creamy fudge that also just happens to be very quick to prepare. 

FYI, if you have heard that fudge is difficult to make, then those comments were most likely in reference to classic fudge which involves true candy-making skills, a candy-thermometer and a good chance at the mixture crystallizing and losing its creaminess. No such worries with this recipe.


What Is “Rocky Road”?

This fudge is “rocky road”, which is the combination of chocolate with marshmallows and nuts, but, if that isn’t your style, I have a few other variations under Tips down below.

Is There Commercially Prepared Lactose-Free Sweetened Condensed Milk?

We are based in the U.S. and we are addressing accessibility here. Nestlé makes La Lechera Lactose-Free Sweetened Condensed Milk and it comes in the conventional 14-ounce (396 g) cans. The problem is that we have never been able to find it. Occasionally I see it on ebay for a hefty price, but I have never bitten the bullet to order it.

If you find it, then by all means use it! This recipe will be easier than ever.

Can I Use Lactose-Free Coconut Sweetened Condensed Milk?

As with any of our recipes, they are tested as they are presented. Not only for their taste, texture and visual appeal, but also for their FODMAP load. The moment you alter one of our recipes we cannot guarantee the taste, texture or sometimes even the yield/serving sizes change – and we certainly cannot guarantee the FODMAP load.

First Things First – Make Your Lactose-Free Dairy

That’s right, the first thing you are going to do is make lactose-free sweetened condensed milk. If and when lactose-free sweetened condensed milk comes on the market and is readily accessible, we will be the first to use it!


How Do You Make Lactose-Free Dairy?

OK, I will tell you right up front that there are some items to buy and a process to follow in order to convert dairy products like milk, cream or sweetened condensed milk to lactose-free versions.

The full description is in our article DIY lactose-Free Dairy. In brief, you will add a lactase enzyme to the sweetened condensed milk, wait, then test it with glucose strips to make sure the enzyme has done its job.

I know it sounds like a science experiment, but it is not difficult and once you do it, a world opens up.

Here in the U.S. we do not have access to lactose-free heavy cream and sometimes that is exactly what we need for a low FODMAP recipe. You will know the drill after following our directions just one time.


The Process

You need lactase enzyme drops and then we also recommend glucose testing strips.

Here’s why.

Lactose is made up of two molecules – glucose and galactose. When lactose is broken down enzymatically it splits into these two more readily digestible sugars – the glucose and galactose. This can be accomplished by adding a lactase enzyme to a dairy product.

The glucose testing strips can be dipped into the enzymatically treated dairy and detect the glucose, which tells us the process of dividing the original lactose sugar into two sugars is complete. You now have a low FODMAP dairy product! If the glucose is present, the original lactose is no longer there.


Buy Lactase Enzyme & Glucose Strips

I use Lacteeze lactase enzyme drops, which I order online. I also order the glucose testing strips from Precision Laboratories online.

You will see the exact instructions and techniques in the DIY Lactose-Free Dairy article.

Does Low FODMAP Rocky Road Fudge Make A Good Host Gift?

Not only does this rocky road fudge mail well, but it isquick to make and keeps well, too, making it a fantastic edible gift for Valentine’s Day, Christmas, or any time you want to treat someone. It is also a fun recipe to make with kids.

How Long Does This Recipe Take To Make?

As stated above, you must first make your lactose-free sweetened condensed milk, which needs to sit overnight at least, but it is hands-off time.

This recipe assumes that process has been accomplished.

Please read the entire post and recipe through, top to bottom, so that you understand the workflow.


More Recipes For You – Beyond Low FODMAP Rocky Road Fudge

Once you make DIY lactose-free sweetened condensed milk, check out our Key Lime Pie.

And if you are looking for even easier chocolate candies to make, try our Chocolate Peppermint Bark and Chocolate Bark with Pomegranate.

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Low FODMAP Rocky Road Fudge

Our Low FODMAP Rocky Road Fudge features low FODMAP amounts of dark chocolate, mini-marshmallows and pecans and takes advantage of DIY lactose-free sweetened condensed milk. Once the lactose-free sweetened condensed milk is prepared, the recipe takes about 5 minutes to make and then it just needs to chill.

Low FODMAP Serving Size Info: Makes 1, 8-inch (20 cm) pan; 25 pieces; serving size 1 piece

Makes: 25 Servings
Prep Time: 10 minutes
Cook Time: 10 minutes
Chilling Time: 2 hours
Total Time: 2 hours 20 minutes
Author: Dédé Wilson



  1. Thoroughly coat all inside surfaces of an 8-inch (20 cm) square pan with pan coating. Line bottom and two sides with parchment paper, allowing paper to overhang two sides, coat the paper and set aside.

  2. Melt chocolate and butter in double boiler or microwave, stirring until smooth. Remove from heat and gently whisk in condensed milk and vanilla extract. The mixture should be completely smooth. Fold in the marshmallows and nuts.
  3. Scrape fudge into prepared pan. Use rubber spatula, icing spatula or your fingers to coax fudge into corners of pan and smooth into an even layer.

  4. Refrigerate 2 hours or until firm enough to cut. Use parchment paper to help you unmold the fudge, feel away paper and cut into 25 squares (5 x 5 grid). Fudge will keep for 2 weeks refrigerated in airtight container in single layers separated by waxed or parchment paper



Chunky Fudge – Add 1 cup (166 g) dark raisins and 1 cup (160 g) chopped toasted peanuts.
Nutty Fudge – Add ½ cup (50 g) chopped lightly toasted pecans and the same amount of walnuts.
Espresso Fudge – Whisk 2 teaspoons instant espresso powder into 2 teaspoons vanilla extract (instead of the ½ teaspoon vanilla) and whisk in.

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.

Course: Desserts, Snack, Treat
Cuisine: American


Calories: 191kcal | Carbohydrates: 20g | Protein: 3g | Fat: 11g | Saturated Fat: 4g | Cholesterol: 1mg | Sodium: 2mg | Potassium: 103mg | Fiber: 2g | Sugar: 7g | Vitamin A: 9IU | Calcium: 11mg | Iron: 1mg

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.