The Best Low FODMAP Brownies

Low FODMAP Espresso Brownies

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Are you looking for the BEST low FODMAP brownies?

Now while I will never say no to trying a brownie, I do have a specific type (don’t we all?). I like my gooey and soft, almost raw and fudge-like. So over the years I’ve been on a quest to find the perfect brownies and last year I finally did! Like all of the best dessert recipes, it came from Half Baked Harvest.

I’ve made these following the recipe to the letter but then I’ve also put my own spin on them as well. My most recent adventure was to make them Low FODMAP friendly. Luckily, this recipe does not have a lot of ingredients and was relatively easy to do with a couple swaps.

Here are a few things to consider with regards to FODMAPs in this recipe:

Chocolate: Monash has tested multiple types of chocolate (milk, white, dark, 85%, cocoa powder, etc). While there are small servings that are considered safe, as you move up to larger portion sizes (like what is used in this recipe), that’s when you will be exposed to higher levels of Fructans and Lactose. My recommendation if you are in the elimination phase, is to start with 1/2 a brownie (this recipe makes 20). See how you feel. If you have no symptoms, then go for the full serving size. One brownie is likely Low FODMAP based on my calculations but these have not been tested by Monash. There is zero lactose in this recipe if you use dairy-free semi-sweet chocolate chips.

All-Purpose Flour: The original recipe calls for 1/2 cup of all purpose flour. I replaced it with Bob’s Red Mill 1 to 1 Baking Flour. This is my go to gluten-free flour because it’s easy to work with and I literally cannot tell the difference. I’m serious. I’ve made these brownies (and countless chocolate chip cookies) with this and I think they taste the same as if they were made with regular all purpose flour. All purpose flour is made from wheat, which is high in both GOS and Fructans. If you’ve completed the Low FODMAP challenge phase and know that wheat is NOT an issue for you, feel free to stick to the original recipe.

Espresso: Espresso and coffee are both Low FODMAP (Thank God), however, coffee and caffeine can be gastric irritants for those with IBS. This uses minimal espresso (1.5oz), but feel free to leave it out if you’re sensitive. I’ve made it both ways which are equally delicious!

Now on to the recipe! For reference, here is the original recipe from Half Baked Harvest. It makes 20 brownies, but you can easily cut that down to 30 or 40 and be satisfied. Again, per my calculations, each brownie should be Low FODMAP if you follow the recipe and make 20. If you’re hesitant or worried about taking in too many fructans from the chocolate, stick to 1/2 of one!

Low FODMAP Espresso Brownies


  • 2 sticks (1 cup) unsalted butter

  • 2 cups dairy-free semisweet chocolate chips

  • 1 1/2 cups granulated cane sugar

  • 1 tablespoon vanilla extract

  • 1.5oz espresso (I used a Nespresso pod)

  • 4 large eggs, at room temperature

  • 1/2 cup Gluten-Free 1 to 1 Baking Powder

  • 1/2 cup unsweetened cocoa powder

  • 1 teaspoon baking powder

  • 1/2 tsp salt


  1. Preheat the oven to 350 degrees F. Spray a 9×13 inch pan with avocado oil.

  2. In the microwave, melt together the butter and 1 1/2 cups chocolate chips (stir at 30 second intervals) until melted and smooth. Stir in the sugar, vanilla, and espresso 

  3. In a small bowl whisk the eggs for 1 minute until bubbly on top. Stir the eggs into the chocolate mix. Add the flour, cocoa powder, and baking powder. Stir until just combined. Stir in the remaining 1/2 cup chocolate chips.

  4. Evenly spread the mixture into the prepared baking pan. Bake for 30-35 minutes or until the brownies are set. They will keep (covered) on the counter for 3-4 days or in the fridge for up to a week. Enjoy!

P.S. Excuse my horrible photography. I made a TikTok of the recipe process which I was unable to save…oh technology! Please play “Blinding Lights” by the Weeknd while baking for a similar effect 🙂

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