Low FODMAP Chocolate Pecan Waffles

These Low FODMAP Chocolate Pecan Waffles are soft, sweet, and full of chocolatey, nutty goodness. Made in one bowl with simple FODMAP-friendly ingredients, they’re a tasty option for a weekend breakfast or brunch.

One of our favorite weekend traditions is making a special brunch, and lately, these Low FODMAP Chocolate Pecan Waffles have been stealing the show. They’re a fun and delicious option if you’re looking for low FODMAP brunch ideas.

Traditional waffle recipes are typically made with higher FODMAP ingredients like wheat flour and regular milk. This easy, one-bowl version keeps things FODMAP-friendly by using gluten-free flour, low FODMAP milk, and lactose-free chocolate chips.

For a little crunch and extra nutrition, I added pecans to the batter. Pecans are a lower FODMAP nut and bring healthy fats and fiber to every bite.

These waffles are a little on the sweeter side, so I usually enjoy them as they are. If you’d like, you can drizzle on some pure maple syrup, another low FODMAP option.

Consider serving these waffles with scrambled eggs and/or egg whites for an extra boost of protein.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Serve this with
• Recipe Tests
• Related
• Recipe

Ingredients

To make these Low FODMAP Chocolate Pecan Waffles, add these ingredients to your shopping list:

• Unsalted butter - 1 tablespoon
• Enjoy Life Mini Chocolate Chips - 2 tablespoons
• Granulated sugar - ¼ cup
• Unsweetened almond milk (or lactose-free skim milk) - ¼ cup
• Eggs - 2 large
• Bob’s Red Mill Gluten-Free 1:1 Baking Flour - ¾ cup (111 grams)
• Baking powder (use gluten-free for gluten-free) - ½ teaspoon
• Baking soda - ¼ teaspoon
• Optional: Fine salt - ⅛ teaspoon
• Pecans - ¼ cup finely 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.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Enjoy Life Mini Chocolate Chips appear to remain low FODMAP by ingredients in servings of 1 tablespoon. This product was previously laboratory-tested and low FODMAP certified by FODMAP Friendly. However, Enjoy Life has chosen to no longer pay for the licensing (link opens in new tab) required to maintain and carry the low FODMAP-certified label for its qualified products. You can find these chocolate chips in many grocery stores, usually in the "natural" or "health" foods baking section.

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow's milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.

Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.

Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.

Instructions

To make these low FODMAP chocolate pecan waffles, simply:

Preheat your waffle iron according to the manufacturer’s directions. I use a medium-low setting (number 2) on my waffle maker. If your waffle iron isn’t nonstick, coat it with your preferred nonstick spray or oil.

Melt the butter and chocolate chips. I prefer a one-bowl method: place both in a large microwave-safe bowl and heat in 20-second intervals, stirring between each, until melted. Alternatively, melt them together in a saucepan over medium-low heat, stirring frequently.

Mix the wet ingredients. Whisk the sugar into the melted butter-chocolate mixture. I like to add the sugar first to help cool this mixture down before adding the eggs.

Add the milk and eggs, and whisk again until smooth.

Add the dry ingredients. Stir in the flour, baking powder, baking soda, and salt until just combined.

Fold in the pecans.

Cook the waffles. Divide the batter (if needed) and pour into the preheated waffle iron. Cook until golden brown and cooked through, about 4–6 minutes. Actual cook time may vary depending on your waffle maker.

Serve warm.

Storage

Let the waffles cool completely before storing.

• Refrigerator: Store in a sealed container in the fridge for up to 3 days.
• Freezer: For longer storage, freeze in a single layer on a baking sheet until solid, then transfer to a freezer-safe bag or container. They should keep well for up to 2 months.
• To Reheat: Toast frozen waffles in a toaster or toaster oven until warmed through and crisped up.

Serve this with

To round out your breakfast or brunch, here are a few low FODMAP-friendly ideas to serve with these waffles:

• Eggs or egg whites: Serve with scrambled eggs or egg whites for a boost of protein and a more balanced meal.
• Low FODMAP fruit: Add a side of fresh fruit, like strawberries, blueberries, or kiwi, for a pop of color and natural sweetness.
• Lactose-free milk: Sip on a glass of lactose-free milk for an easy way to add extra protein and calcium.
• Maple syrup: Drizzle with pure maple syrup for a little extra sweetness — it’s a low FODMAP-friendly topping.

Recipe Tests

I tested this recipe six times before landing on this version. The first batch was a bit of a disaster—way too runny and messy. (Hey, I’m new to waffle making!) 🙂 With each test, I adjusted the milk and butter to get the right consistency—about 1.5 cups of batter. The final toss-up was between using 1 or 2 tablespoons of butter. Since the taste and texture were very similar, I opted for 1 tablespoon to reduce the saturated fat content of this recipe.

Related

Looking for other low FODMAP breakfast ideas? Try these:

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