Plate with sea salt peanut butter cups

Sea Salt Peanut Butter Cups

Last updated: September 2022

Do you long for a classic chocolate peanut butter cup but fear triggering gastrointestinal distress from honey or additives? This low FODMAP alternative provides a sweet yet savory taste that should please your craving without driving your stomach crazy.

When choosing dark chocolate, pick a dairy-free option made with minimal additives. Look for hidden triggers like barley malt, which contains small amounts of gluten.

This serving size offers a 20-gram portion of chocolate, which is typically well tolerated with IBS. Since there are endless choices available, be sure to review its ingredients for FODMAPs.

This decadent dessert will make your heart melt! Feel free to customize it with your preferred low FODMAP nut butter, such as macadamia, walnut, pumpkin seed, or sunflower seed.

Makes: 10 serving
Serving Size: 1 piece
Prep Time: 15 minutes
Cook Time: 0 minutes

Ingredients for sea salt peanut chocolate cups:

  • 210g (7.4oz) dairy-free dark chocolate baking chips
  • ½ cup smooth peanut butter
  • 1 tbsp plant-based dairy-free butter
  • ¼ tsp sea salt

Directions for sea salt peanut chocolate cups:

  1. In a medium bowl, add dark chocolate chips and butter. Microwave for 30 seconds.
  2. Stir the chocolate mixture and continue to heat in 30-second increments until melted.
  3. Line a muffin tin with liners. Fill the bottom of each liner with a layer of chocolate.
  4. Add a dollop of peanut butter to the center of each. Cover with chocolate while avoiding combining the layers.
  5. Carefully smooth the tops with a butter knife. Sprinkle sea salt on each peanut butter cup.
  6. Chill in the refrigerator until set. Serve and enjoy! Keep stored in the refrigerator for improved consistency.

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Nutrition facts

Per Serving

  • calories: 182kcal
  • carbohydrates: 14g
  • fat: 14g
  • fiber: 3.5g
  • potassium: 237mg
  • protein: 4.5g
  • saturated fat: 7g
  • sodium: 66mg
  • sugar: 8g
Photograph by Melissa Halas. All rights reserved. Used with permission.

Disclaimer: IrritableBowelSyndrome.net does not provide any express or implied warrant toward the content or outcome of any recipe.


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