If you’re looking for a gluten-free or low FODMAP treat that won’t upset your stomach and doesn’t compromise on taste, these sweet quinoa bites are a fabulous, fuss-free find.
Made with puffed quinoa, peanut butter, maple syrup and a chocolate topping, they’re easy to throw together and utterly delicious – perfect as a snack on the go or alongside an afternoon tea.
For a festive version add warming spices like cinnamon, cardamom and nutmeg, or a thin layer of jam for a fruity variation. Chill briefly, slice, and you’ve got about eight generous bites of chewy, chocolatey goodness that are gluten-free, vegan and low in FODMAPs.
These bites aren’t a health food as they contain chocolate and syrup – but they are a far better option for sensitive tummies than many shop-bought sweets. Plus, they contain quinoa and peanut butter, which are both a good source of nutrients and protein.
This delicious recipe comes from Yvonne, a certified nutritionist and FODMAP expert. She’s the voice behind the popular German blog Reizdarmblog and runs the course FODMAP-Einstieg leicht gemacht (in German only).
SERVINGS: 8 | PREP TIME: 35 MIN
INGREDIENTS
❏ 60 g puffed quinoa
❏ 160 g peanut butter
❏ 60 ml maple syrup
❏ 120 g chocolate, plant based
❏ 15 g coconut oil
❏ Pinch of salt
Optional ingredients for the Christmas version:
❏ 1/4 tsp cinnamon
❏ 1 pinch cardamom
❏ 1 pinch nutmeg
Optional ingredients for the jam version:
❏ 2–3 tbsp jam (e.g. strawberry jam)
INSTRUCTIONS
-
Prepare the tin
Line a small loaf tin (approx. 20 x 10 cm) with baking paper, leaving the paper hanging over the sides. This will help you remove the mixture more easily later on. -
Mix the ingredients
Put the puffed quinoa, peanut butter, maple syrup and a pinch of salt in a large bowl. Mix everything together well, then press the mixture firmly and evenly into your prepared tin. -
Make the chocolate layer
Melt the chocolate together with the coconut oil in a bain-marie.
For the Christmas version (optional)
If you want to make the Christmas version, add the cinnamon, cardamom and nutmeg now. Stir the mixture until smooth and pour it evenly over the quinoa mixture. The chocolate layer provides a crunchy finish and rounds off the flavour perfectly!
For the jam version (optional)
Spread a thin layer of jam over the quinoa mixture instead of the chocolate. -
Cut & refrigerate
Place the tin in the fridge for about 10 minutes until the chocolate has set slightly but is not yet completely hardened. Carefully lift the mixture out of the tin using the baking paper and cut it into 8 equal pieces (or more if you prefer smaller pieces). Place the cut bites back in the fridge for about 10 to 15 minutes until the chocolate is completely set.
FODMAP TIPS
The information in this section is based on data from Monash University. For the latest information, check out the Monash University FODMAP App (apple | android).
One serving of this recipe contains ingredients with low FODMAP content. However, your individual tolerance may vary.
- Chocolate: Dark chocolate is low in FODMAPs up to 30 g. Chocolate with a cocoa content of 85% or more is classified as green.
- Quinoa: Up to 100 g is classified as low FODMAP. For this recipe we're using puffed quinoa for the bites, which is lighter than regular quinoa.
- Peanut butter: Up to 50 g is a low FODMAP portion.
- Maple syrup: Up to 50 g is classified as a low FODMAP portion.
GLUTEN-FREE TIPS
- Use puffed quinoa that is clearly labelled gluten-free, as cross-contamination can occur during processing.
- Make sure the chocolate is gluten-free.