FODMAP Life Recipe Challenge: Chocolate Teff Chia Cupcakes, Low-FODMAP, Vegan, Nut-free

Welcome to another FODMAP Life Recipe Challenge!  I held my first recipe with Deniz of Fructopia and loved what she created from just five items.  Her recipe was not only healthy but very creative and you can take a look at it here.

So the way my recipe challenge works is I give another blogger who writes about the low-FODMAP diet and/or IBS, five low-FODMAP ingredients.  They then have to use at least three of the five ingredients and come up with a low-FODMAP recipe, take some pictures and write a blog post.  I really love holding these challenges because it’s a great way to show everyone else who is trying out the diet that it’s not that hard to make flavorful and satisfying low-FODMAP dishes. There are many great choices for low-FODMAP foods so don’t feel like your limited.  Yes you just may miss some things you are accustomed to having (and you might be able to have some of them again) but I bet there’s a world of food and flavor combinations you’ve yet to try!

Need a book to help you on your low-FODMAP journey?  Check out our books:

The Everything Guide To The Low-Fodmap Diet: A Healthy Plan for Managing IBS and Other Digestive Disorders

The Everything Low-FODMAP Diet Cookbook


So for this recipe challenge I contacted sisters Dr. Bolen and Kathleen Bradley (check out their new low-FODMAP e-course here) and asked them to give me at least five ingredients and I in return gave them five.  Here is what Kathleen said: “I call this ‘frosting season’ as everyone I love seems to have a birthday this month.  So my list for you is reflective of the ingredients that are jumping around in my head right now: cacao powder, pure Stevia (liquid or powder), Teff flour, orange, lentils.”  From that list I used and created Chocolate Teff Chia Cupcakes using cacao powder, Stevia, teff flour and lentils.  I had a lot of fun and experimented with three different recipes for frosting and made two different cupcake batters and the final end result was so luxuriously good!

My list for the ladies was:

  1. Tempeh
  2. Zucchini
  3. Walnuts
  4. Red bell pepper
  5. Tamari

I can’t wait to see what Dr. Bolen and Kathleen make!  We are both posting our recipes on the same day so it’ll be a surprise for us all.  If you want to take part in a future FODMAP Life Recipe Challenge just drop me a line!

low fodmap chocolate teff cupcakes

Chocolate Teff Chia Cupcakes -Low-FODMAP, Vegan, Nut-free

Makes 7 cupcakes (double recipe if needed)


  • ¼ cup tapioca flour
  • 1 ½ cups teff flour
  • ½ teaspoon baking powder
  • ¾ teaspoon baking soda
  • 1/8 cup cocoa powder
  • 1 tablespoon psyllium seed husks
  • ½ teaspoon sea salt
  • 2 medium bananas, mashed
  • ½ cup canned lentils, rinsed and drained
  • 2 tablespoons chia seeds
  • ½ teaspoon alcohol-free vanilla extract
  • 1/2 teaspoon liquid stevia
  • ½ cup coconut oil melted at room temperature

Frosting Ingredients

  • 1 tablespoon coconut cream from a can (not “lite”)
  • 1/2 cup SunButter (creamy)
  • 1/4 stick vegan margarine or butter 
  • 1/2 teaspoon alcohol-free vanilla extract
  • 1 cup powdered sugar

low fodmap chocolate teff cupcakes2Directions

  1. Take a can of coconut cream and put it in your refrigerator, turned upside down.  Refrigerate overnight so cream can separate from liquid.
  2. Preheat oven to 350 degrees F.
  3. In a medium sized bowl, sift flours, baking soda, baking powder, cocoa powder, psyllium seed husks and sea salt.  Add ingredients to an electric mixer with a whisk attachment.
  4. In a food processor or NutriBullet, add in bananas, lentils (make sure they are from a can, rinsed and drained), chia seeds, vanilla extract and liquid stevia. Pulse a few times to combine.  Remove container from food processor or blender and stir in coconut oil.  Stir mixture into bowl of electric mixer with dry ingredients and mix until cake dough is formed.
  5. Spread batter into cupcake pan and bake for 28-30 minutes, or until a knife inserted comes out clean. Remove cake from oven and let cool for 15 minutes. Let cool before adding frosting.
  6. To frost: Add coconut cream, SunButter, margarine or butter, extract and powdered sugar to bowl of an electric mixer and beat on high speed for 15-30 seconds or until well combined.  Place frosting in a frosting bag and pip frosting onto cupcakes.  Enjoy!

Notes: Frosting recipe was adapted from SunButter’s site and instead of half and half I used coconut cream (a great replacement for some other recipes where half and half or cream is called out).  Also, since I had never made a chocolate teff cake before I needed some inspiration!  So I adapted the recipe here from and then changed it up quite a bit.

Colleen Post 3 (1)

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Looking for help on the low-FODMAP diet?  Ask me about my nutritional coaching services by contacting me here.

Be good to yourself and your gut!BEC_6825

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

Low-FODMAP Chocolate Peanut Butter Pretzel Truffles

low fodmap chocolate peanut butter truffles4It’s been raining in California lately and I love it.  Looking out the window I can’t help but remember rainy lazy days in New York, the rain spattering off the deck and weighing down the leaves in our big back yard on Long Island.  Rain barely falls here in California, and when it does it symbolizes a sort of calm to me – maybe it’s just nostalgia or the sound and smell of rain is just calming in of itself.  Rainy days like these are also a great time to to make desserts if I may say so myself.  What’s your favorite dish to cook on a rainy day?

Today I had a lot of fun making these Low-FODMAP Chocolate Peanut Butter Pretzels. They are made with just three ingredients – natural peanut butter, dark chocolate and gluten-free pretzels – that’s it!  They don’t take long to make, but better, they are lower in sugar than many other holiday desserts.  They are both salty and sweet and are made with dark chocolate, which is low in FODMAPs and dairy free.  Low-FODMAP diet or not, dark chocolate is always a better choice.  Remember to stick to dark chocolate that is low in fiber, does not contain milk or milk products (most dark chocolate do not by default), inulin, dried fruits or other high-FODMAPs like HFCS (high fructose corn syrup), agave or honey.

Here are some more recent holiday recipes I’ve shared:

Empty cookbook for Christmas recipes on wooden tableIngredients

  • 1/2 cup natural peanut butter (crunchy is best)
  • 1/4 cup gluten-free pretzels
  • 1/2 cup dark chocolate chips



  1. Lay a piece of parchment paper across a cookie sheet or large, flat plate.
  2. Place pretzels in a bowl and crush with a meat tenderizer, other heavy kitchen utensil or crush gently in between palms.
  3. Combine peanut butter and pretzels in bowl.  Remove about a teaspoon at a time of peanut butter pretzel mixture and form into little balls.  Place on cookie sheet or plate in freezer and cool for 30 minutes.
  4. Just before removing peanut butter balls from freezer, melt chocolate chips in a glass measuring cup for 45 seconds to 1:30.  Be careful to not overheat.  Chocolate is ready when you can smoothly stir it with a spoon.
  5. Use a tablespoon and dip into melted chocolate.  Roll peanut butter pretzel balls on spoon to coat and place on cookie sheet.  Once done with all balls, drip any extra chocolate over balls and swirl around tops with spoon.  Chill for at least 30 minutes then serve.

low fodmap chocolate peanut butter truffles3



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Enjoy the holidays!

Colleen Francioli

Certified Nutritionist Consultant
Founder FODMAP Life & BonCalme

colleen frnacioli