Low FODMAP Nutella
Ahh Nutella, that beloved chocolate hazelnut spread! Our low FODMAP Nutella is, dare we say it, better than the original. It is more hazelnutty, more chocolatey, less sugary and of course, low FODMAP – and ours is dairy free, vegan and easy to make!
Low FODMAP Serving Size Info: Makes about 1 ½ cups (400 g); 16 servings; 1 ½ tablespoons per serving
Ingredients:
- 8- ounces (225 g) peeled and lightly toasted hazelnuts, at room temperature
- 1 cup (90 g) sifted confectioners’ sugar
- 6 tablespoons sifted Dutch-processed cocoa, preferably Valrhona
- 3 tablespoons to 4 tablespoons melted refined coconut oil or hazelnut oil
- 1 teaspoon vanilla extract
- Pinch to 1/8 teaspoon salt
Preparation:
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Outfit your food processor with a metal blade and add your hazelnuts. Pulse on and off then leave machine on and grind hazelnuts as finely as possible. Scrape down as needed.
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Add the remaining ingredients – confectioners’ sugar, cocoa, 3 tablespoons oil, vanilla and pinch of salt and process again until very smooth, scraping down as needed. Add more oil if needed for a thick but smooth texture; taste and add more salt if desired. TA DA! Homemade Low FODMAP Nutella! Be careful of that sharp blade but get in there and take a taste!
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Your low FODMAP Nutella is ready to be packed into an airtight container. It can be refrigerated for quite a while – I haven’t actually found an end date, as it doesn’t last that long, but at least a couple of months. It firms up a lot in the fridge. You might like it cold or you might prefer it at room temperature when eating. There is no reason you cannot keep it at room temp; the freshness of the nuts, however, will last longer under refrigeration.
Notes:
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.
- Hazelnuts: Hazelnuts have been lab tested for FODMAPs by Monash University. 15 g, or about 10 nuts, are Green Light low FODMAP. They become Moderate for FODMAPs at double the amount.
- Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
- 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.