Low-FODMAP Banana Bars with Chocolate Cream Cheese Frosting; Gluten-free

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Who isn’t dying to make these low-FODMAP Banana Bars?

They are MOIST.

GOOEY.

FULL of banana flavor.

Packed with chocolate chips.

Then I COVER them with my low-FODMAP CHOCOLATE cream cheese frosting.  It is super smooth, rich and so creamy.

You can never have too much chocolate 🙂

FACT: You will be addicted on the first bite.

FODMAP Fact: Although bananas are often considered a high-FODMAP food, pay attention to ripeness and portion size.  The riper the banana, the higher the amount of sugars in it (note: they taste sweeter) and higher FODMAP content.  Due to that fact, you should stick to about 1/3 ripe banana per serving.  However, if you select unripe bananas, you can enjoy a whole medium sized fruit.

For this recipe, you w ill use ripe banana, but since the recipe serves 25 or more, it is well within the FODMAP level per piece.  Full of flavors that you can enjoy!

You may also love:

Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available data at time of posting)

Serves: 25

Prep time: 15 min

Bake time: 25 min

Total time: 40 min

Equipment: 15x10x1 rimmed sheet baking pan (jelly roll pan)

Ingredients

  • 1 & 1/2 cups sugar
  • 3/4 cup canola or avocado oil
  • 3 large eggs, room temperature
  • 3 medium ripe mashed bananas (340g)
    • About 1/3 ripe banana/35g is one low-FODMAP serving
  • 2 teaspoons vanilla extract
  • 1 & 1/2 cups all-purpose low-FODMAP, gluten-free flour (I like Authentic Foods GF Classical Blend)
  • 3/4 teaspoon xanthan gum, if not added to your flour
  • 1 & 1/2 teaspoons baking powder
  • 3/4 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 cup (170g) semisweet chocolate chips or chunks, can also use 1 cup toasted walnut pieces
    • 30g of chocolate is one low-FODMAP serving
    • To toast nuts, place in 350F oven for about 5 minutes (this makes them so much more tasty!)
  • Low-FODMAP Chocolate Cream Cheese Frosting (below), Low-FODMAP Cream Cheese Frosting, or other low-FODMAP frostings for dairy-free option: Chocolate, Vanilla, Brown Sugar Cream, Peanut Buttercream, Maple Buttercream, Salted Caramel
  • Baking spray, or vegetable shortening for greasing (I use my low-FODMAP Magical Cake Pan Release Paste!)

For Chocolate Cream Cheese Frosting

  • 8 ounces lactose free cream cheese, room temperature
  • 1/2 cup unsalted butter, softened
  • 1/2 cup (40g) cocoa powder
    • 8g is one low-FODMAP serving
  • 3-4 cups confectioner’s sugar (depending on desired consistency)
  • 1/2 teaspoon espresso powder (optional, adds to the depth of the flavor)
    • Note: This is NOT the same as ‘instant coffee’ or instant espresso.  It is a baking ingredient that you purchase as a separate product, not meant for drinking 🙂
    • If you want to substitute instant espresso granules or instant coffee powder, then you may need more of the product.  Brew about 1 tablespoon instant granules in 1 teaspoon of warm water and use in place of the espresso powder.  Make adjustments to the potency of your product.

Directions

  • Grease your 15X10X1 inch pan and line with parchment paper, if desired
  • Preheat oven to 350F and place rack in center of oven
  • In a large bowl mash bananas, then add eggs, sugar, and oil and beat to combine
  • In a separate medium bowl combine the low-FODMAP flour, xanthan gum, baking powder, baking soda, cinnamon and salt
  • Add the flour mixture to the egg/oil mixture slowly and beat to incorporate, scraping bowl as needed
  • Mix in vanilla
  • Fold in chocolate chips or walnuts
    • If you don’t want them to sink, toss the chips in some LF flour before adding (I forgot!)
  • Transfer to your prepared baking pan
  • Bake at 350° for 23-28 minutes or until a toothpick inserted in the center comes out clean. It should be slightly golden and soft and light to touch
    • Ovens vary, yours may need more or less time
  • Transfer to wire rack to cool completely.  Wait until cooled to frost
  • While cooling, prepare your desired frosting

For the low-FODMAP Chocolate Cream Cheese frosting

  • Using your stand mixer, with the flat paddle, mix lactose-free cream cheese and butter until smooth and creamy
  • Add in cocoa powder and beat until there are no lumps and the color is completely combined
  • One cup at a time, mix in the confectioner’s sugar until completely smooth and desirable consistency
  • Add the espresso powder and adjust to taste
  • Spread over cooled bars, and enjoy!

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