This is an amazing recipe for low-FODMAP Chocolate Peanut Butter & Banana Yogurt Popsicles. Yogurt (Greek or regular) gives these frozen treats more protein and less fat than ice cream, while the chocolate, peanuts and banana add to the nutrient power of these delicious snacks. You can even feel good about having one for breakfast!
Low-FODMAP Chocolate Peanut Butter & Banana Popsicles are easy to prepare. It is like a low-FODMAP Fudge Pop (fudgsicle) but even better! They can be made in advance so you always have some in the freezer for a summer day or anytime of the year. I love low-FODMAP popsicles, they are so much fun to make and eat!
Check out over 300 low-FODMAP recipes on my blog too. You may also love my low-FODMAP Raspberry Popsicles and low-FODMAP Chocolate Ice Cream.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Chocolate Peanut Butter & Banana Yogurt Popsicles; Gluten-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.
Serves: 10 popsicles
Prep time: 30 min
Freezing time: 4-6 hours or overnight
Equipment: Popsicle mold and sticks; Ziplock bags to help with pouring the layers into the molds (optional)
I used the Norpro Frozen Ice Pop Maker with 24 Wooden Sticks, and it worked really well! (Only $10)
Ingredients
- 2 cups Greek yogurt or lactose-free yogurt, divided
- I used plain unsweetened- check to ensure no high-FODMAP ingredients
- Note: Greek yogurts vary in lactose levels, check for personal tolerance
- 1 & 1/2 ripe banana, mashed
- 2 tablespoons cocoa powder
- 3-4 tablespoons white sugar or other desired sweetener
- Note: The filling for the popsicle will be less sweet after freezing. Adjust the sugar to the higher level for sweeter tasting yogurt layers
- 6 tablespoons smooth natural peanut butter (salted or unsalted, I used salted)
- 1-2 tablespoons maple syrup
- Can also use artificial sweetener such as sucralose if desired
- See above note, the filling will taste less sweet when frozen
- Optional: 1 teaspoon guar gum, divided (can help reduce ice crystals in the yogurt and keep it smooth)
Directions
- Prepare layers in separate bowls
- Note: I placed each mixed ‘layer’ into ziplock bags and cut a hole in a corner to ‘pipe’ into the popsicle molds
- The molds are very narrow and deep and it is hard to get perfect layers; so this at least helps!
- Note: I placed each mixed ‘layer’ into ziplock bags and cut a hole in a corner to ‘pipe’ into the popsicle molds
- For the low-FODMAP Banana Layer:
- Place the mashed bananas into a ziplock bag for layering and cut a small hole in one corner
- For the low-FODMAP Chocolate Layer:
- Combine 1 cup yogurt, 2 tablespoons cocoa and 3-4 tablespoons sugar in a medium bowl and whisk together
- Add 1/2 teaspoon of guar gum and whisk well to combine (optional)
- Place in ziplock bag for layering the popsicle molds and cut a small hole in one corner
- For the low-FODMAP Peanut Butter Layer
- Combine 1 cup yogurt, 6 tablespoons peanut butter (a bit at a time) and 1-2 tablespoons maple syrup in a medium bowl and whisk together
- Add 1/2 teaspoon guar gum and whisk well to combine (optional)
- Place in ziplock bag for layering the popsicle molds and cut a small hole in one corner
- Layer in popsicle molds based on your preference- can start with chocolate or peanut butter and put banana in the middle, or mix it up! Can also just make these with low-FODMAP chocolate and peanut butter yogurt!
- Leave about ¼ inch at top of each mold for expansion of the low-FODMAP popsicle
- Insert sticks and transfer to the freezer
- Can also let freeze slightly and then insert sticks to ensure they are vertical after freezing
- Leave about 1.5 inches of stick at the top to be able to hold the popsicle
- Freeze for 4-6 hours, or until firm
- Run mold under warm water to loosen popsicle and wrap in wax paper or ziploc bags and re-freeze until ready to enjoy!
- So yummy with the different flavors…
- I love having a low-FODMAP frozen treat on a stick!
- Plus it is so healthy!
- Creamy chocolate and peanut butter layers with sweet banana. Your whole family will love this low-FODMAP yogurt popsicle recipe!
4 Responses
Great healthy snack
Feels like I’m getting away with an indulgent treat! I can definitely taste the yogurt “twang,” but I don’t have to feel guilty about eating this, so it’s a trade off. Thanks!
Chrissy,
LOVE hearing this feedback! These are a super healthy, guilt-free frozen treat for sure!!
We also wanted to share that we have a cookbook coming out October 6,2020!
The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
Have a beautiful day and PLEASE stay in touch 🙂
Hello, this looks great but I’m certain that ripe bananas are high FODMAP… I just googled it to be sure. Unless they’re not considered high FODMAP when frozen or in certain amounts? I’m not being facetious – I know this diet is really, reallllllly complicated. I just wanted some clarification because I’m trying to be strict during this 6 weeks!
Hi April,
Thanks for the question!
The diet isn’t that complicated, but you do have to have some good resources to get on the right foot. It is all about PORTION size when talking about FODMAPs. You are correct, a ripe banana is high FODMAP if you eat the whole thing, but if you eat 1/3 of the banana it is OK. Since this recipe is for 10 popsicles, the amount of banana consumed in each one is perfectly fine.
For a great starting point, you may be interested to know that we have a COOKBOOK available in the US, Canada, UK and Australia.
THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
Stay in touch with us!