Low FODMAP Banana Nice Cream Recipe

This creamy Low FODMAP Banana Nice Cream is made with frozen firm bananas, lactose-free milk, pure vanilla extract, and a splash of maple syrup. The result is a smooth, sweet, and satisfying frozen treat that has the texture of soft-serve ice cream without the dairy. It makes a perfect guilt-free dessert for two people, especially on a warm afternoon or when a sugar craving strikes.

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Low FODMAP Banana Nice Cream Ingredients

The Base:

• 2 medium firm, just-ripe bananas, sliced and frozen (about 200g total)
• 2–4 tablespoons lactose-free milk or unsweetened almond milk
• 1 tablespoon pure maple syrup (optional)
• 1 teaspoon pure vanilla extract

Optional Add-Ins:

• 1–1½ tablespoons unsweetened cocoa powder (for chocolate flavor)
• 2 tablespoons natural peanut butter
• 1–2 tablespoons dark chocolate chips (dairy-free)
• Fresh strawberry slices

How To Make Low FODMAP Banana Nice Cream

1. Prepare the bananas: Peel the firm, just-ripe bananas and slice them into coins. Lay them in a single layer on a parchment-lined plate or tray and freeze for at least 2–3 hours until solid.
2. Add to blender: Place the frozen banana slices into a high-speed blender or food processor. Add 2 tablespoons of the milk, the vanilla extract, and the maple syrup if you are using it.
3. Blend until crumbly: Pulse the blender a few times. Initially, the mixture will look dry and chunky like gravel. Stop and scrape down the sides of the blender with a spatula.
4. Blend until creamy: Continue blending on high. If the blades get stuck, add more milk one tablespoon at a time. After about a minute, the mixture will suddenly turn smooth and creamy like soft-serve.
5. Add flavors: If you want chocolate or peanut butter nice cream, add the cocoa powder or nut butter now. Blend briefly to mix it in.
6. Serve immediately: Scoop the nice cream into bowls right away for the best soft texture. Top with chocolate chips or strawberries if desired.

Recipe Tips

• Use Firm Bananas: For a low FODMAP diet, it is important to use bananas that are “just ripe” (yellow with no brown spots). As bananas brown, their sugar content changes and they become high FODMAP.
• Don’t Over-Add Liquid: Be careful with the milk. If you add too much liquid, you will end up with a smoothie instead of ice cream. Add it slowly, just enough to get the blades moving.
• Freeze Flat: Freezing the banana slices in a single layer prevents them from sticking together in one big clump. This makes it much easier for your blender to break them down.
• Patience is Key: It often looks like it won’t blend at first. You might need to stop and scrape down the sides 3 or 4 times before it turns creamy.

What To Serve Banana Nice Cream

This nice cream is a fantastic standalone dessert, but you can dress it up for a special occasion. Serve it in a gluten-free cone for a classic ice cream experience. You can also pair it with a low FODMAP brownie or a simple oat crumble topping to add some crunch to the creamy texture.

How To Store Banana Nice Cream Leftovers

• Refrigerate: Do not refrigerate nice cream, as it will melt into a liquid puddle.
• Freeze: Transfer any leftovers to an airtight freezer-safe container. It can be frozen for up to 1 month.
• Note: It will freeze very hard. You must let it sit on the counter for 10–15 minutes to soften before scooping.

Low FODMAP Banana Nice Cream Nutrition Facts

• Calories: 135 kcal
• Total Fat: 1g
• Saturated Fat: 0g
• Cholesterol: 0mg
• Sodium: 10mg
• Total Carbohydrate: 32g
• Dietary Fiber: 3g
• Sugars: 18g
• Protein: 1.5g

Frequently Asked Questions

• Can I make this in a regular blender? Yes, but it requires more patience. You will likely need to stop and scrape down the sides more often than with a high-speed blender or food processor.
• Why does my nice cream taste icy? This usually happens if you added too much milk or water. To keep it creamy, rely on the bananas for texture and use the smallest amount of liquid possible.
• Can I make a larger batch? Yes, you can double the recipe easily. However, ensure your food processor is large enough to handle the volume so the motor doesn’t overheat.

Try More Recipes:

• Low FODMAP Banana Cream Pudding Recipe 
• Low FODMAP Baked Apples Recipe
• Low FODMAP Apple Crisp Recipe