Low-FODMAP No-Bake Chocolate Cheesecake Jars; Gluten-free

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Low-FODMAP No-Bake Chocolate Cheesecake Jars are an amazing summertime treat…

They are:






Who doesn’t love that?

No-Bake recipes are ideal for hot days when you don’t want to turn on your oven, and I have tons of options on my blog to choose from! Try my low-FODMAP No Bake Oats and Chocolate Cookies, low-FODMAP No Bake Energy Bites, low-FODMAP Avalanche Cookies and low-FODMAP No Bake Peanut Butter 2 Cereal Bars.

These low-FODMAP Chocolate Cheesecake Jars  come together in under 30 minutes and are so rich and creamy, they taste just like a baked version.  I like to crumble low-FODMAP cookies for a cookie-crust base (can use chocolate or vanilla), and add a bit of low-FODMAP Whipped Cream and low-FODMAP berries.  So good 🙂

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Check out over 400 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 FODMAP DATA AT TIME OF POSTING

Servings: 6-8 (depending on size of your jars)

Note: This is a very rich dessert, similar to a mousse.  If you are sensitive to high fat foods then adjust your portion to the amount you tolerate.

Prep Time: 30 minutes plus cooling and chilling

Total time: 30 minutes plus cooling and chilling

Equipment: Electric mixer, 3 mixing bowls, mason jars or tulip jars for serving


  • 6 ounces (150 g) semisweet or dark chocolate, chopped, plus extra for garnish
    • You can also use chocolate chips, but select a high quality chocolate (I used Ghirardelli)
    • 30 g is one low-FODMAP serving
  • 8 ounces lactose-free cream cheese, room temperature
    • I like to strain my lactose-free cream cheese overnight in the refrigerator to remove some of the liquid using cheesecloth, but that is not essential
      • Straining will not impact the lactose-free qualities (I confirmed this via email communication with Green Valley Creamery)
  • 1/2 cup confectioner’s sugar, plus to taste
    • I suggest you sift this first to remove lumps
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon espresso or instant coffee powder (optional, do not substitute drip coffee granules)
    • This enhances the chocolate flavor
  • 1 cup (16 tablespoons) heavy whipping cream; divided, plus additional for serving if desired
    • 1/4 cup of the liquid is one low-FODMAP serving (this yields about 1/2 cup of prepared whipped cream)
    • Can also substitute chilled canned coconut cream (see my low-FODMAP Grocery Shopping Blog for tips on this ingredient, it is not the same as ‘cream of coconut’)
  • 8 ounces low-FODMAP, gluten-free vanilla/chocolate ‘sandwich’, or shortbread cookies, finely crushed or processed to a fine crumb in your processor
    • I used ‘Glutino’ Gluten free Vanilla Cream Sandwich Cookies
      • These contain: Confectioner’s Sugar, Tapioca Starch, Palm Oil, Cane Sugar, White Rice Flour, Tapioca Syrup, Cassava Flour, Egg Whites, Potato Flour, Natural Flavor, Soy Lecithin, Salt, Xanthan Gum, Baking Soda, Colored with Beta Carotene
    • Check your brand to ensure it has low-FODMAP ingredients
  • 1-3 tablespoons of melted butter or coconut oil (optional)
    • Creates a richer cookie crust
    • Adjust based on the type of cookies you select (I used 2 tbsp of melted coconut oil)
  • Garnish: low-FODMAP berries (strawberries, blueberries, raspberries), fresh mint and low-FODMAP Vanilla Bean Whipped Cream or more real whipping cream, per your tolerance


  • Crush or process your low-FODMAP cookies, and mix in the melted butter or coconut oil if desired
  • Divide evenly among your small jars and press down
  • Refrigerate until use
  • Place a large mixing bowl in the freezer to chill for making your heavy whipping cream
  • While this is chilling, place your chocolate and 2 tablespoons of the heavy cream in a double boiler or large microwave safe bowl
    • For microwaving, use 15-30 second intervals, stirring between
  • After melting, set chocolate aside to cool to room temperature in a large mixing bowl
  • When chocolate is cool, in a medium sized bowl beat your room temperature lactose-free cream cheese, confectioner’s sugar and vanilla using an electric mixer
  • Add the cream cheese mixture to the melted chocolate slowly, beating in between additions, then the espresso powder if using
  • Set this aside for now
  • Remove your chilled bowl from the freezer and place your chilled whipping cream in the bowl
  • Beat cream using your electric mixer until medium peaks form
  • Fold the whipped cream into the chocolate cream cheese mixture gently until completely smooth
  • Scoop the chocolate cheesecake into a large piping bag and pipe over your cookie bases
    • You can also just scoop it with a spoon
  • Top with fresh mint, chopped chocolate, fresh low-FODMAP berries and low-FODMAP Vanilla Bean Coconut Whipped Cream if desired
  • Repeat until the jars are full, I like to chill mine for about an hour, but you can also serve immediately

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  1. Reggie S July 28, 2021
    • Rachel Pauls Food July 29, 2021
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    • Rachel Pauls Food December 17, 2021
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