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Almost Instant, 3-Ingredient Low FODMAP S’Mores
S’Mores always make us think of camp and sitting around a fire. S’Mores, in case you don’t know, are a classic American combo of graham crackers, chocolate and marshmallows. Thankfully, we have come up with a quick n’ easy version that is not only low FODMAP, but you can make it in your kitchen – no campfire required.
Prep Time: 5 minutes
Cook Time: 2 minutes
Total Time: 7 minutes
Makes: 12 Servings
Calories: 118 kcal
Ingredients:
- 12 Nairn’s Gluten Free Graham Crackers
- 6- ounces (170 g) thin chocolate bars, milk or semisweet, cut to fit crackers
- 12 standard-sized marshmallows, such as Kraft, cut in half crosswise
Preparation:
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Position rack about 4-inches (10 cm) below broiler. Place graham crackers spaced out evenly on sturdy sheet pan. Top each cracker with a piece of chocolate. Top chocolate with 2 marshmallow halves, cut side down, side by side.
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Place pan under broiler and watch carefully. Only broil long enough to lightly brown marshmallows, about 1 to 2 minutes. S’mores are ready to serve!
Notes:
Tips
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 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.
Nutrition Facts
Almost Instant, 3-Ingredient Low FODMAP S’Mores
Amount Per Serving
Calories 118
Calories from Fat 45
% Daily Value*
Fat 5g8%
Carbohydrates 17g6%
Fiber 1g4%
Sugar 6g7%
Protein 2g4%
* Percent Daily Values are based on a 2000 calorie diet.
