Low FODMAP Chocolate Peanut Butter Rice Cakes

These Low FODMAP Chocolate and Peanut Butter Rice Cakes are an easy, no-bake treat you can whip up in minutes. Sweet, a little salty, and satisfyingly crunchy, they make the perfect quick snack or simple dessert.

This easy chocolate peanut butter low FODMAP snack is a take on the viral rice cake recipe, made with simple ingredients that fit the low FODMAP elimination phase. It layers crunchy rice cakes, creamy peanut butter, and melted dark chocolate for a satisfying, slightly sweet snack or simple dessert.

Any plain, salted rice cake will work, but I often use Lundberg’s Brown Rice Thin Stackers, made with just brown rice (a whole grain!) and salt. For the peanut butter layer, I typically use a creamy peanut butter made with simple ingredients, such as Smucker’s Natural or Crazy Richard’s Creamy Peanut Butter—but feel free to use your favorite, whether it's creamy or crunchy. For the chocolate topping, I like Enjoy Life dark chocolate chips because they’re lactose-free and low FODMAP in the suggested serving size.

This no-bake recipe comes together in minutes and is perfect for when you want something (not too) sweet, simple, and satisfying without a lot of prep.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Related
• Recipe

Ingredients

To make these no-bake Low FODMAP Chocolate Peanut Butter Rice Cakes, add these ingredients to your shopping list:

• Dark chocolate chips, such as Enjoy Life - ¼ cup
• Optional: Coconut oil - ½ teaspoon
• Peanut butter, such as Smucker's Natural Creamy Peanut Butter - 4 tablespoons
• Rice cakes, such as Lundberg’s Brown Rice Thin Stackers - 4 cakes
• Optional: Salted peanuts - 2 tablespoons chopped

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Dark chocolate: According to Monash University, dark chocolate is low FODMAP in servings of up to 30 grams. If dark chocolate contains milk, larger servings may contain higher amounts of the FODMAP lactose. Enjoy Life Dark Chocolate Morsels are a lactose-free option and were previously laboratory-tested and certified low FODMAP by the FODMAP Friendly Food Program. While they no longer participate in the program, the ingredient list has remained the same.

Coconut oil does not contain FODMAPs.

Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.

Rice cakes (plain, salted or unsalted) are low FODMAP in servings of 4 cakes or 28 grams. Larger servings contain higher levels of fructans.

Peanuts are low FODMAP in servings of 32 nuts or 28 grams, according to Monash University.

Instructions

To make these low FODMAP chocolate peanut butter rice cakes, simply:

Place the chocolate chips (and coconut oil, if using) in a small microwave-safe bowl. Microwave in 20-second increments, stirring between each, until the chocolate is melted and smooth.

Spread 1 tablespoon of peanut butter evenly on the top of each rice cake.

Spoon 1 tablespoon of melted chocolate onto the peanut butter layer and spread evenly to coat.

Sprinkle with optional chopped peanuts.

Transfer the rice cakes to the freezer for 10-15 minutes, or until the chocolate solidifies. Then, enjoy!

Storage

Store in a sealed container in the fridge for up to 3 days or in the freezer for up to 1 month. If stacking, place a piece of wax paper between each to prevent sticking.

Related

Looking for more low-FODMAP snack recipes? Try these:

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