Low FODMAP Salted Buckwheat Chocolate Chunk Cookies
Low FODMAP Salted Buckwheat Chocolate Chunk Cookies are yet another easy chocolate chunk cookie to add to your repertoire – this time featuring buckwheat flour. Buckwheat flour has been lab tested by Monash University and is low FODMAP in 2/3 cup (100 g) portions, which is plenty to showcase in a recipe like this. And it is naturally gluten-free, so our final cookie is as well.
Low FODMAP Serving Size Info: Makes 22 cookies; 22 servings; serving size 1 cookie
Ingredients:
- ¾ cup (109 g) plus 1 tablespoon low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s 1 to 1 Gluten Free Baking Flour
- ½ cup (63 g) buckwheat flour, such as Bob Red Mill’s Buckwheat Flour
- ½ teaspoon baking powder; use gluten-free if following a gluten-free diet
- ½ teaspoon baking soda
- 1¼ teaspoon kosher salt, plus extra
- ½ cup (113 g; 1 stick) unsalted butter, cut into pieces
- ⅔ cup (141 g) firmly packed light brown sugar
- ½ cup (99 g) sugar
- 1 teaspoon vanilla extract
- 2 large egg yolks, at room temperature
- 1 large egg, at room temperature
- 6- ounces (170 g) bulk or bar bittersweet chocolate, preferably around 65 to 70 % cacao, cut into chunks, divided
Preparation:
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Whisk together the flour, buckwheat, baking powder, baking soda and 1 ¼ teaspoons kosher salt to aerate and combine. Set aside.
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Melt the butter in a large bowl in the microwave (in which case this can be a one-bowl recipe) or melt in a saucepan then transfer to a large mixing bowl.
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Whisk in both sugars until the mixture is lightened in color and creamy in texture, which is more than you might usually do for chocolate chunk cookies. Whisk in vanilla extract, then whisk in the egg yolks and egg, one at a time, until everything is well combined.
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Add dry ingredients and use a silicone spatula or sturdy wooden spoon to stir until a few floury streaks remain. Add about three-quarters of the chopped chocolate, mixing just to distribute. Cover bowl with plastic wrap and refrigerate for 2 hours. (You can refrigerate overnight if you like).
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Position racks in upper and lower third of oven. Preheat to 375°F (190°C). Line two half-sheet pans with parchment paper. Create 2-inch (5 cm) balls – we like using a trusty scoop -and space 6 of them evenly apart on each prepared pans (see images). Top with extra pieces of chocolate. Keep extra dough chilled as first batches bake.
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Bake cookies, rotating pans top to bottom and front to back halfway through, until edges are golden brown, but centers are still a bit soft, 8 to 10 minutes. Remove pans from oven and tap on a sturdy heatproof surface to slightly deflate cookies. Immediately sprinkle with extra salt and cool pans on racks. Repeat with remaining dough.
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Cookies are amazing slightly warm and once cooled can be stored at room temperature in an airtight container for up to 3 days.
Notes:
Tips
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Buckwheat Flour: Both Monash University and FODMAP Friendly have lab tested buckwheat flour. Monash states that a low FODMAP Green Light portion is 2/3 cup (100 g, which is a very generous amount. FODMAP Friendly gives it a “Pass” at 2 tablespoons or 14 g. Buckwheat flour, by the way, is gluten-free.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
- 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 1/4 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.