Disclosure: I was paid by California Figs to create this recipe. All opinions are my own. Thanks for supporting the brands that I use and love.
WHY MAKE CHOCOLATE-COVERED FIGS?
These 4-ingredient Low FODMAP Chocolate-Dipped Figs are bite-sized treats that can be ready in less than 30 minutes. For this dessert, California Dried Figs are dipped into dark chocolate and dusted with chopped macadamia nuts.
Enjoy this FODMAP-friendly sweet treat as part of your holiday cheese board, dessert spread, or as a delectable fruit-based snack.
CALIFORNIA DRIED FIGS
Figs are relatively new to me, but they’ve quickly become one of my favorite fruits! They’re sweet, but not too sweet, nutrient-packed, and pretty to photograph. 😉
Here in Minnesota, I can only find fresh California Figs for a few weeks in the fall. That’s why I’m smitten with California Dried Figs, which I can find and enjoy all year long. 🙂
California Dried Figs are naturally sweet with no added sugar and are a source of dietary fiber, calcium, iron, and potassium. They can be enjoyed on their own or in a bunch of different recipes.
In fact, if you’re a fig lover like me (or someone else you know), California Figs just created a cookbook filled with yummy recipes featuring - you guessed it - figs! The cookbook is called California Figs - A Collection of Recipes for Fig Lovers*, and you can buy it on the California Figs website.
*Note: This cookbook is not specific to the low FODMAP diet, but there are a handful of recipes that are low FODMAP or easily modified to be FODMAP-friendly.
WAIT, ARE DRIED FIGS EVEN LOW FODMAP?
Great question! Dried figs have been laboratory-tested for FODMAPs by Monash University and can be low FODMAP, depending on the serving size.
The low FODMAP serving of dried figs is 20 grams. In the Monash FODMAP app, it lists the common measurement as two-thirds of a dried fig. However, Monash tends to be conservative with their everyday measures (to help prevent us from going over the “limit”), and fig size can vary around the world.
For example, when I weighed several different California Dried Figs, one dried fig was consistently less than 20 grams. However, the size of your dried figs could vary.
Larger servings do contain amounts of FODMAPs that may trigger symptoms in some people with IBS. However, the low FODMAP diet is not a no FODMAP diet. FODMAPs can even support gut health when eaten in tolerated amounts. Just a friendly reminder. 🙂
INGREDIENTS NEEDED FOR THIS RECIPE
To make this recipe, you’ll want to grab:
- California Dried Figs (I used a mix of dried Golden and Mission figs)
- Dark chocolate chips
- Coconut oil
- Macadamia nuts
FODMAP NOTES ABOUT INGREDIENTS
Dried Figs
Serving size is important if you're low FODMAPing for IBS. As mentioned above, dried figs have been laboratory-tested by Monash University. A (green) low FODMAP serving is 20 grams.
Dark Chocolate Chips
Dark chocolate has been laboratory tested by Monash University. The amount used in a serving of this recipe is below the recommended low FODMAP serving size. I used Enjoy Life Dark Chocolate Chips in this recipe.
Coconut Oil
Oils naturally do not contain FODMAPs. Coconut oil is added to help thin the chocolate in this recipe.
Macadamia Nuts
Monash University has laboratory tested macadamia nuts for FODMAPs. A low FODMAP serving is 20 nuts (or 40 grams), and a serving of this recipe contains less than that. I used whole macadamia nuts and carefully chopped them with a sharp chef's knife.
HOW TO MAKE LOW FODMAP CHOCOLATE-DIPPED FIGS
Prep the figs. Line a small baking sheet with parchment paper. Trim any stems off of the California Dried Figs and discard. Slice the dried figs in half lengthwise.
Melt the chocolate. Place the dark chocolate chips and coconut oil in a small microwave-safe bowl. Microwave in 20-second increments, stirring after each increment until the chocolate is melted and smooth.
Dip. With clean hands, grab the top of a halved fig (where you removed the stem) and dip the dried fig about ½ to ⅔ into the melted chocolate. Gently shake off excess chocolate and place the chocolate-dipped fig half onto the parchment-lined baking sheet. Repeat with the remaining fig halves.
Sprinkle. Sprinkle chopped macadamia nuts onto the melted chocolate.
Freeze and serve. Place the chocolate-dipped figs into the freezer for about 5 minutes or until the chocolate hardens. Remove and serve.
Recipe
Low FODMAP Chocolate-Dipped Dried Figs
- Total Time: 20 minutes
- Yield: 16 pieces
Description
Paid post for California Figs. These 4-ingredient Low FODMAP Chocolate-Dipped Figs are bite-sized treats ready in less than 30 minutes. For this dessert, California Dried Figs are dipped into dark chocolate and dusted with chopped macadamia nuts.
Ingredients
- 8 California Dried Figs (about 80 grams)
- ¼ cup dark chocolate chips
- ½ teaspoon coconut oil
- 1 tablespoon (9 grams) finely chopped macadamia nuts
Instructions
- Line a small baking sheet with parchment paper. Trim any stems off of the California Dried Figs and discard. Slice the dried figs in half lengthwise.
- Place the dark chocolate chips and coconut oil in a small microwave-safe bowl. Microwave in 20-second increments, stirring after each increment until the chocolate is melted and smooth.
- With clean hands, grab the top of a halved fig (where you removed the stem) and dip the dried fig about ½ to ⅔ into the melted chocolate. Gently shake off excess chocolate and place the chocolate-dipped fig half onto the parchment-lined baking sheet. Repeat with the remaining fig halves.
- Sprinkle chopped macadamia nuts onto the melted chocolate part of the dipped fig.
- Place the chocolate-dipped figs into the freezer for about 5 minutes or until the chocolate hardens. Remove and serve.
Storage: These chocolate-dipped figs are best served soon after preparing. However, they can be frozen and transferred to a container for longer storage. Thaw completely before serving.
Notes
Serving Size: The low FODMAP serving size of this recipe may vary depending on the size of your dried figs. For me, one dried fig was less than 20 grams (the low FODMAP serving size). So, I set the serving size to 2 chocolate-dipped dried fig halves.
Monash FODMAP App: If you'd like to learn more about specific FODMAP serving sizes of foods, I invite you to check out the Monash University FODMAP phone app.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Category: Dessert, Snack
- Method: No Bake
- Cuisine: American
Robin says
I'm looking at the Monash app and it does not show a safe serving of dried figs, only fresh. I would love to have dried figs again but am confused by this. Can you sort it out?
Em Schwartz, MS, RDN says
Hi Robin, Thanks for pointing this out. Monash may be updating or retesting their listing for dried figs. They sometimes do this. When this recipe was first published in Nov. 2018, Monash listed 20 grams as being a safe serving. FODMAP Friendly (another reputable organization that does laboratory testing for FODMAPs) currently lists 30 grams (or 1.5 dried figs) to be low in FODMAPs. This conflicts with Monash's current listing of 30 grams being high in FODMAPs. Clearly, there is some discrepancy in the available FODMAP data at this time.
Regretfully, FODMAP science isn't clear-cut. There are a lot of variables (growing conditions, varieties grown, ripeness, processing, etc.) that can impact the FODMAP levels of food. As the ultimate goal of the low FODMAP diet is to expand food choices while keeping IBS symptoms manageable, my best suggestion is to try a small amount (like 1 dried fig, or even a half of a dried fig if you wish to be conservative) when your symptoms are under control and assess your unique tolerance. If you find you don't tolerate it at this time, consider retesting in a couple of months. Intolerances can change. Hope that helps. Best, -Em