Low FODMAP Chocolate Bark Recipe

This crunchy Low FODMAP Chocolate Bark is made with rich dark chocolate, walnuts, peanuts, and pumpkin seeds. The result is a perfect balance of sweet, salty, and savory flavors that creates a satisfying treat for sensitive stomachs. It is perfect for a homemade holiday gift or a quick afternoon snack, and the recipe makes 16 pieces.

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Low FODMAP Chocolate Bark Ingredients

The Chocolate Base:

• 400 g dark chocolate, chopped (70% cocoa or higher)

The Nut & Seed Topping:

• ¼ cup walnuts, roughly chopped
• 2 tbsp unsalted peanuts, roughly chopped
• 2 tbsp pumpkin seeds (pepitas)
• 2 tbsp sunflower seeds

Dried Fruit & Extras:

• 2 tbsp dried cranberries, chopped (ensure they are sweetened with sugar, not apple juice)
• 1 tbsp desiccated coconut (optional)
• 1 pinch flaky sea salt (optional)

How To Make Low FODMAP Chocolate Bark

1. Prepare your tray: Line a baking tray (about 9 x 13 inches) with parchment paper. Make sure the paper comes up the sides so you can easily lift the chocolate out later.
2. Prep the toppings: Chop the walnuts and peanuts into small pieces. In a small bowl, mix them with the pumpkin seeds, sunflower seeds, cranberries, and coconut so they are ready to sprinkle.
3. Melt the chocolate: Place the chopped chocolate in a microwave-safe bowl. Heat in 20–30 second bursts, stirring well after each burst. Stop when the chocolate is smooth and melted. Alternatively, melt it in a heat-proof bowl over a pot of simmering water.
4. Spread the layer: Pour the melted chocolate onto the lined tray. Use a spatula to spread it into an even layer, about ½ cm thick. It does not need to be perfect.
5. Add the crunch: While the chocolate is still wet and warm, sprinkle the nut and seed mixture evenly over the surface. Finish with a pinch of flaky sea salt if desired.
6. Set the bark: Gently press the toppings down with your hand or a spoon to make sure they stick to the chocolate. Let the tray sit at room temperature until firm, or put it in the fridge for 20 minutes.
7. Break and serve: Once the chocolate is hard, lift it out of the tray. Break or cut the bark into roughly 16 pieces.

Recipe Tips

• Stick to Serving Sizes: To keep this recipe low FODMAP, stick to one piece per serving. Dark chocolate is safe in small amounts, but eating too much at once can increase lactose or galactan intake.
• Check Your Cranberries: Dried cranberries are often sweetened with fruit juice concentrates (like apple juice), which are high FODMAP. Always check the label and choose cranberries sweetened with regular sugar or pineapple juice.
• Press the Toppings: Don’t forget to gently press the nuts and seeds into the melted chocolate. If you skip this step, the toppings might fall off when you break the bark into pieces.
• Avoid Overheating: When melting chocolate in the microwave, go slowly. If you overheat it, the chocolate can seize (become grainy and hard) and will not spread smoothly.

What To Serve Low FODMAP Chocolate Bark

This bark is a rich treat that stands well on its own. For a cozy afternoon break, serve one piece with a cup of peppermint tea or a lactose-free latte. If you are serving this as part of a dessert spread, pair it with simple low FODMAP fruits like orange segments, grapes, or kiwi slices to balance the richness of the dark chocolate.

How To Store Low FODMAP Chocolate Bark Leftovers

• Refrigerate: Store the bark pieces in an airtight container in the refrigerator for up to 2 weeks. This keeps the chocolate snappy and prevents it from melting in warm kitchens.
• Freeze: You can freeze the bark in a freezer-safe bag or container for up to 3 months. Thaw it in the fridge or enjoy it cold.

Low FODMAP Chocolate Bark Nutrition Facts

Serving Size: 1 piece (approx. 30g)

• Calories: 175 kcal
• Total Fat: 13g
• Saturated Fat: 7g
• Cholesterol: 0mg
• Sodium: 20mg
• Total Carbohydrate: 13g
• Dietary Fiber: 3g
• Sugars: 8g
• Protein: 3g

Frequently Asked Questions

• Can I use milk chocolate? Standard milk chocolate is high in lactose. If you want a sweeter taste, look for a certified lactose-free milk chocolate or a dairy-free “milk” chocolate made with rice or oat milk.
• Are walnuts and peanuts safe? Yes, both walnuts and peanuts are considered low FODMAP nuts. They add a great crunch and healthy fats without causing digestive stress for most people.
• Why do I need to use 70% dark chocolate? Dark chocolate with a high percentage of cocoa solids contains very little milk, which keeps the lactose content low. Chocolate with a lower percentage often contains more added milk solids and sugar.

Try More Recipes:

• Low FODMAP Cheesecake Recipe
• Low FODMAP Brownies Recipe 
• Low FODMAP Chocolate Avocado Mousse Recipe