Low FODMAP Peanut Butter Cups Recipe

This decadent Low FODMAP Peanut Butter Cups recipe is made with dark chocolate chips, natural peanut butter, maple syrup, and coconut oil. The result is a rich, creamy, and satisfying treat that creates a safer, homemade version of the classic candy aisle favorite. This simple no-bake recipe is perfect for a sweet dessert or a quick afternoon pick-me-up, making enough delicious cups for a small batch to keep in the fridge.

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Low FODMAP Peanut Butter Cups Ingredients

• 1 cup dark chocolate chips (ensure they are dairy-free if you are lactose intolerant)
• 1/2 cup natural peanut butter (smooth, check labels to ensure no honey or high fructose corn syrup)
• 2 tablespoons maple syrup
• 1 tablespoon coconut oil
• Pinch of salt

How To Make Low FODMAP Peanut Butter Cups

1. Melt the chocolate: Place the dark chocolate chips and coconut oil in a microwave-safe bowl. Microwave in 30-second intervals, stirring in between, until the mixture is completely smooth. Alternatively, you can use a double boiler (a bowl placed over a pot of simmering water) to melt them gently.
2. Create the base: Spoon a small amount of the melted chocolate into the bottom of silicone molds or a muffin tin lined with paper liners. You just want enough to cover the bottom.
3. Chill the base: Place the molds in the refrigerator for 5 minutes. This allows the bottom chocolate layer to set so the filling doesn’t sink through.
4. Prepare the filling: While the base chills, mix the peanut butter, maple syrup, and salt in a small bowl. Stir until the mixture is smooth and well combined.
5. Add the filling: Remove the molds from the fridge. Place a small spoonful of the peanut butter mixture into the center of each frozen chocolate disk. Gently flatten it a little with the back of a spoon if needed.
6. Cover with chocolate: Pour the remaining melted chocolate over the peanut butter layer, smoothing it out to ensure the filling is completely covered.
7. Final chill: Place the molds back in the fridge for 20–30 minutes until the chocolate is firm and solid.
8. Serve: Pop the peanut butter cups out of the silicone molds or remove the paper liners and enjoy.

Recipe Tips

• Tap the Mold: After pouring the top layer of chocolate, gently tap the tray or mold on the counter a few times. This helps remove air bubbles and smooths out the top for a professional look.
• Check Ingredients: Always double-check your dark chocolate ingredients. While dark chocolate is generally low FODMAP in small servings (30g), some brands add high FODMAP ingredients like inulin or high fructose corn syrup.
• Use Silicone Molds: Silicone molds are the best tool for this recipe because you can easily pop the finished cups out without them cracking. If using a stiff muffin tin, paper liners are required.
• Adjust Sweetness: If you prefer a sweeter filling, taste your peanut butter mixture before assembling. You can add a tiny bit more maple syrup, but remember that maple syrup can become high FODMAP in very large quantities.

What To Serve Peanut Butter Cups

These rich chocolates are intense, so they pair best with simple beverages. Serve them with a hot cup of black coffee or espresso to cut through the sweetness. They are also excellent with a glass of lactose-free milk or almond milk. For a fresh contrast, serve them alongside a small bowl of fresh raspberries or strawberries, which add a bright, tart flavor that balances the dark chocolate.

How To Store Peanut Butter Cups Leftovers

• Refrigerate: Because homemade chocolate cups don’t have the stabilizers found in store-bought candy, they can melt easily in warm hands. It is best to store them in an airtight container in the refrigerator for up to 2 weeks.
• Freeze: For longer storage, keep them in a freezer-safe bag or container for up to 3 months. You can eat them frozen for a firm treat, or let them sit on the counter for 5 minutes to soften.

Low FODMAP Peanut Butter Cups Nutrition Facts

Serving Size: 1 cup (assuming 12 mini cups)

• Calories: 145 kcal
• Total Fat: 10g
• Saturated Fat: 5g
• Cholesterol: 0mg
• Sodium: 60mg
• Total Carbohydrate: 12g
• Dietary Fiber: 1g
• Sugars: 8g
• Protein: 3g

Frequently Asked Questions

Can I use milk chocolate instead? Yes, but standard milk chocolate is high in lactose, which is a high FODMAP ingredient. If you want a milk chocolate flavor, look for lactose-free milk chocolate or a dairy-free “milk” chocolate alternative made with rice milk or oat milk.

Why is my chocolate too thick? If your melted chocolate is thick or clumpy, you may have overheated it or gotten water in it. Adding the coconut oil helps thin it out, but if it is still thick, try adding another half-teaspoon of coconut oil and stirring gently.

Can I use crunchy peanut butter? Absolutely. Crunchy peanut butter adds a nice texture to the filling. Just make sure it adheres to the same ingredient rules (no honey or high fructose corn syrup).

Is this recipe vegan? Yes, as long as you use dairy-free dark chocolate chips. Maple syrup and peanut butter are naturally plant-based, making this a great vegan dessert option.

Try More Recipes:

• Low FODMAP Peanut Butter Cookies Recipe
• Low FODMAP Panna Cotta Recipe
• Low FODMAP Oatmeal Cookies Recipe