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Low FODMAP Chocolate Caramel Tart

Low FODMAP Chocolate Caramel Tart

Our Low FODMAP Chocolate Caramel Tart features a not-too-sweet chocolate crust made with black cocoa. The filling is like a very rich pudding if it had married ganache. The sauce is our Salted Caramel sauce dyed blood red, for a festive, “bloody” Halloween feel. You can, of course, make the it without the dye.

Course: Dessert
Cuisine: American
Prep Time: 20 minutes
Cook Time: 25 minutes
Chilling Time: 15 minutes
Total Time: 1 hour
Makes: 16 Servings
Calories: 362 kcal
Author: Dédé Wilson



  • 1 cup (145 g) plus 2 tablespoons low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free baking Flour
  • ¼ cup (21 g) sifted black cocoa or Dutch-processed cocoa
  • 3 tablespoons sugar
  • Pinch salt
  • ½ cup (113 g; 1 stick) unsalted butter, chilled and cut into pieces
  • 1 large egg yolk
  • 2 tablespoons lactose-free heavy cream, chilled


  • 1 cup (240 ml) plus 2 tablespoons lactose-free heavy cream
  • 10- ounces (280 g) bittersweet chocolate, finely chopped, about 60% to 70% cacao mass
  • 2 tablespoons unsalted butter
  • 2 tablespoons sugar
  • Pinch salt
  • 2 large eggs, at room temperature, well beaten

“Bloody” Caramel:


  1. For the Crust: Coat a 10-inch (25 cm) loose-bottom fluted tart pan with nonstick spray. Line a baking sheet with parchment; set aside.

  2. Place flour, cocoa, sugar and salt in bowl of food processor fitted with metal blade and pulse to combine. Add butter and pulse on and off until it forms a coarse meal. Whisk together the egg yolks and cream, then drizzle through feed tube and pulse until dough is moistened and just holds together if squeezed. Press over bottom and up sides of prepared pan. Pierce all over with fork. Freeze for at least 15 minutes.
  3. Position rack in middle of oven. Preheat oven to 375°F (190°C). Bake crust directly on rack for about 8 to 10 minutes or until just beginning to dry. Cool on rack while you prepare filling. Turn heat down to 350°F (180°C).

  4. For the Filling: Heat half-and-half in a saucepan until very hot. Remove from heat and add chocolate and butter. Allow to sit for 5 minutes, then whisk to combine (the chocolate will melt from residual heat). Whisk in sugar and salt. Allow to cool until just warm, then whisk in egg. Pour chocolate filling into crust set on parchment lined pan. Bake for about 10 to 15 minutes or until filling is set. Cool completely on rack. The tart can be served at room temperature or it can also be chilled overnight. I like it served chilled as well as at room temperature; your choice.

  5. Meanwhile, heat the caramel until fluid, but not too hot, in a small saucepan. Whisk in the red food coloring, if using. Serve the tart cut into wedges drizzled with “bloody” caramel.



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • 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.
  • 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.
  • Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
  • 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
Low FODMAP Chocolate Caramel Tart
Amount Per Serving
Calories 362 Calories from Fat 180
% Daily Value*
Fat 20g31%
Sodium 8mg0%
Carbohydrates 38g13%
Fiber 1g4%
Sugar 12g13%
Protein 3g6%
* Percent Daily Values are based on a 2000 calorie diet.