Low FODMAP Chocolate Peanut Butter Pie
Our Low FODMAP Chocolate Peanut Butter Pie is based upon a recipe from foodandwine.com and brought to our attention by one of our community members. Many recipes for chocolate peanut butter pies are based upon cream cheese; this one differs as the filling is more of a peanut butter pudding. If you are a custard/pudding/creamy texture fan, you are going to love this pie. The crust is a crisp, dark chocolate cookie crust – all low FODMAP, gluten-free and lactose-free.
Low FODMAP Serving Size Info: Makes 1, 9-inch (23 cm) pie; 14 slices; 1 slice per serving
Ingredients:
Crust:
- 24 Gluten-Free Oreos
- 1/8 teaspoon salt
- 4 tablespoons unsalted butter, melted
Filling:
- ½ cup (107 g) firmly packed light brown sugar
- ¼ cup (28 g) cornstarch
- ½ teaspoon salt
- 2 cups (480 ml) lactose-free whole milk
- 5 large egg yolks
- ½ cup (129 g) smooth, no-stir style peanut butter
- 2 teaspoons vanilla extract
Ganache Topping & Decorations
- 2- ounces 55 g) semisweet chocolate, such as 55% cacao mass, finely chopped
- ¼ cup (60 ml) heavy cream, lactose-free if available
- 1/4 cup (40 g) roasted peanuts, roughly chopped
- 1/4 teaspoon flaky sea salt, such as Maldon
Preparation:
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Make the Crust: Position rack in middle of oven. Preheat oven to 350°F(180°C). Coat a 9-inch (23 cm) pie plate with nonstick spray.
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Place Oreos and salt in bowl of food processor fitted with metal blade. Pulse on and off, then leave machine on until cookies are finely ground. Drizzle in the melted butter and pulse on and off until evenly moistened.
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Dump mixture into prepared pie plate and press firmly along bottom and sides into an even layer. Use a flat-bottomed measuring cup to help press the crust in, if you like.
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Bake for 8 minutes. The crust should feel dry and slightly toasted. Cool on rack while you make filling.
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Make the Filling: Place brown sugar, cornstarch and salt in a medium sized saucepan, whisking to combine. Slowly add milk, whisking until smooth, then whisk in egg yolks. Cook over medium heat, whisking constantly, until mixture bubbles and thickens about 6 to 8 minutes. When mixture is thick and you can see distinct whisk marks, remove from heat, and whisk in peanut butter and vanilla until pudding is smooth and all ingredients combined. Immediately scrape filling into crust (which can still be a tad warm), and spread filling evenly, smoothing the top. Let pie stand while you make the ganache topping.
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Make the Ganache & Decorate: Melt chocolate and cream together in a small microwave-safe bowl, in microwave, stirring until combined and smooth. You can also do this in top of double boiler on stove. Pour ganache over top of pie them pick up pie and tilt it gently this way and that to encourage the flow of ganache to cover peanut butter filling completely. Use a small, offset icing spatula to facilitate, if needed. Sprinkle peanuts over pie edges as shows; refrigerate at least 2 hours, or overnight. Sprinkle peanuts with sea salt right before serving. Serve cold, cut into wedges with a thin, sharp knife.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• Brown Sugar: Brown sugar has been lab tested by both Monash University and FODMAP Friendly. There are many kinds of brown sugar, from cane to beet (to blends) to Muscovado and more, which we discuss in our Explore An Ingredient: Sugar. Unfortunately, there is no information about what kind of brown sugars were lab tested. Monash gives us a low FODMAP amount of 1/4 cup or 40 g but no further information. In addition, in private correspondence with Monash University we know that there are amounts larger than 40 g that would be considered low FODMAP. FODMAP Friendly gives us a low FODMAP amount of 13 g. Dark brown Muscovado sugar does appear in a product lab tested and certified low FODMAP by FODMAP Friendly, so we do know there is a low FODMAP amount.
• 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. FODMAP Friendly has also lab tested dark chocolate, milk and white chocolate. Their lab tests place low FODMAP servings for dark chocolate at 30 g, with a max low FODMAP serving size of 101 g. Milk chocolate is 30 g with a 38 g max serve; white chocolate is also 30 g with a max low FODMAP serve of 38 g.
• Dairy: The low FODMAP diet is not a dairy-free diet. It is, however, low in lactose. Many dairy ingredients are low in lactose, such as heavy cream and many cheeses.
• Peanuts: Monash has lab tested peanuts. They are low FODMAP in 28 g amounts, which they say is 32 nuts (but sizes can vary, so go by weight). They state say that only trace amounts of FODMAPs have been found in peanuts.
• Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We do not have further information as to what kind of peanut butter was tested (unsweetened natural, made with hydrogenated oil and sugar, or no-stir style with palm oil and sugar). Monash shows two entries. We do not know what the images correspond to in terms of type of peanut butter. They state that both are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g), but also state a Max Serve at 6.86 ounces or 192.05 g. It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.