Low FODMAP One-Bowl Brownies
What’s better than moist chocolaty brownies? Our Low FODMAP One-Bowl Brownies that you can whip up in less time than it takes to preheat the oven. This brownie recipe uses natural cocoa powder for a rich chocolate taste and trust us, they are MUCH more than their looks. They might look “plain”, but their chocolaty flavor and moist texture are anything but. In about 30-minutes you can be eating made-from-scratch brownies that just happen to be gluten-free and low FODMAP.
Low FODMAP Serving Size Info: Makes 8-inch (20 cm) squate pan; 16 brownies; 1 brownie per serving
Ingredients:
- 1/2 cup (113 g; 1 stick) unsalted butter, cut into pieces
- 1 cup (198 g) sugar
- 1 teaspoon vanilla
- 2 large eggs, at room temperature
- 1/2 cup (43 g) sifted natural cocoa
- 1/2 cup (73 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s 1 to 1 Gluten Free Baking Flour
- 1/4 teaspoon salt
Preparation:
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Position rack in middle of oven. Preheat oven to 350°F (180°C). Line an 8-inch (20 cm) square metal baking pan with parchment paper overhanging two sides. Coat paper and pan with nonstick spray.
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Melt the butter in a large microwave safe bowl in your microwave. I cover the butter with the waxed paper from the stick to keep it from splattering. (If you don’t have the use of a microwave you can melt the butter on the stove in a small pot then transfer to a mixing bowl).
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Whisk in the sugar and vanilla, then whisk in the eggs one at a time until absorbed. Whisk in the cocoa then switch to a large silicone spatula and fold in the flour and salt until all ingredients are well combined.
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Scrape into prepared pan, smooth the top if necessary and bake for approximately 12 to 18 minutes or until a toothpick inserted in the center shows a few moist crumbs clinging. Do not bake until a toothpick tests clean. Cool pan on rack. Use overhanging parchment to remove brownies from pan and cut into a 4 by 4 grid to make 16 brownies. Brownies are amazing served right away but may also be wrapped airtight and stored at room temperature for 2 days.
Notes:
Tips
• You can freeze the brownies, although I am not a huge fan of freezing baked goods as they are always better fresh. Wrap them individually with plastic wrap then place those in a zip-top bag and remove the air. Freeze for up to 1 month.
Variations:
• You can add ½ cup (55 g) chopped toasted walnuts or pecans.
• Or you could add ½ cup (85 g) semi-sweet chocolate chips.
• Try adding ½ teaspoon powdered instant espresso along with the cocoa.
• Or even try a large pinch of cinnamon to the batter.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- Cocoa: Monash University has lab tested what they call “cocoa” and also “cacao” and they show different FODMAP content. The problem is that from the chocolate manufacturing industry’s perspective, there is no difference between cacao and cocoa powder. The FDA, The Food Standards for Australia and New Zealand, the ICCO (International Cocoa Organization) and the National Confectioners Association do not even recognize the term “cacao” to describe cocoa powder. We have an article, All About Cocoa, that we encourage you to read. It attempts to explain the discrepancies in the Monash lab testing.
- 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.
