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Low FODMAP Easter Chocolate Round Up

Last updated on Apr 13th, 2019 Authored by Alana Scott     Reviewed by Audrey Inouye (RD)
Low FODMAP Easter Chocolate

Being a self-confessed chocolate addict, Easter is an especially exciting time for me! I get to hang out with all my chocolate friends aka Easter Eggs… However, sometimes the wrong Easter egg can send me dashing to the loo! 

Not all Easter treats are created equal and high FODMAP ingredients tend to lurk everywhere. BUT the good news is you don’t have to miss out this Easter! I’ve got your back.

Are you ready to join me as we do a Low FODMAP Easter Chocolate Round Up?!

 

Quick tips for choosing your low FODMAP chocolate

  1. Dark chocolate is your friend. Suggested serving size is 30g (I’m not kidding! More than that and the sugar/fat combo might lead to a tummy ache).
  2. If you want to splash out and have some milk chocolate or white chocolate then remember these contains more lactose. Reduce your serve to 20g.
  3. Watch out for high FODMAP sweeteners like honey, agave syrup, high fructose corn syrup, fructose, lactose, mannitol, xylitol, sorbitol, maltitol, and isomalt.
  4. Avoid eating chocolate if it contains large amounts of high FODMAP dried fruit or nuts, as these can overload your FODMAP intake.
  5. When your chocolate contains dairy-based ingredients like milk solids, milk fat, milk etc, you may want to test your tolerance to a 15g serve and maybe pop a lactase tablet if you want to have a bigger serve.  

 

Have been a brave soul and already passed your lactose challenge? Good on you if you have!  You don’t need to worry about the dairy content of your chocolate goodies… just keep an eye out for sneaky high FODMAP sweeteners, nuts, and dried fruit.

 

Ingredient reading takes effort! So if you can’t be bothered looking for your own low FODMAP chocolate then that’s okay! We’ve done the leg work for you and put together a round up to help you find some low FODMAP Easter chocolate near you.

Wordwide Low FODMAP Easter Chocolate

Moo Free Easter Eggs

These little beauties are dairy free, gluten free, and soya free and just happen to be low FODMAP too! We also love that they come in a variety of flavours:

  • Organic Sea Salt & Caramel
  • 65% Dark Chocolate Easter Egg
  • Easter Bunnycomb Egg
  • Cheeky Orange Easter Egg

Where we’ve seen these products:

NZ: The Warehouse + other stockists

USA: Amazon.com + other stockists

Canada: Amazon.ca + other stockists

Australia: Other stockists

UK: Tesco, Ocado, Waitrose + other stockists

Find a stockist here: https://www.moofreechocolates.com/en/stockists 

Ingredient Information

Organic Caramel  & Sea Salt Easter Egg

Organic cocoa (organic cocoa butter, single origin organic cocoa mass), organic raw cane sugar, organic rice powder (organic rice syrup, organic rice starch, organic rice flour), emulsifier (organic sunflower lecithin), natural caramel flavouring [0.25%], sea salt [0.2%], natural flavouring.

 

Organic 65% Dark Chocolate Easter Egg

Organic cocoa (organic cocoa butter, single origin organic cocoa mass), organic raw cane sugar, emulsifier (organic sunflower lecithin).

 

Cheeky Orange Easter Egg

Organic cocoa (organic cocoa butter, organic cocoa mass), organic raw cane sugar, organic rice powder (organic dried rice syrup, organic rice starch, organic rice flour), organic orange oil [2%] (organic sunflower oil, organic natural flavouring), organic sunflower lecithin (emulsifier), natural flavouring.

Lindt Dark Chocolate Bunny

An oldie but a goodie, the Lindt Dark Chocolate Bunny makes a classic Easter treat. It’s also low FODMAP by ingredient!

Where we’ve seen this product:

NZ/Australia/USA/Canada/UK: Most major food retailers/supermarkets/grocery stores appear to be stocking this product.

Brand website: https://www.lindt.com.au/

 

Ingredients

Cocoa mass, sugar, cocoa butter, emulsifier (soya lecithin), flavouring (vanillin).

Kinnerton Just Chocolate Deliciously Dark Egg

Allergy friendly, gluten-free and low FODMAP! What more could you want from your Easter Egg. Put this little beauty on your shopping list.

UK: Asda, Tescos, Sainsbury

Australia: Target, Woolworths, Coles

NZ: The Warehouse

Brand website: http://www.kinnerton.com/freefromrange/ 

 

Ingredients

Cocoa mass, sugar, cocoa butter, emulsifier (soya lecithin), vanilla flavouring, dark chocolate contains: Cocoa solids 55% minimum.

New Zealand Low FODMAP Easter Chocolate

Queen Anne Dark Chocolate Marshmallow Easter Eggs

We’re in LOVE with the Queen Anne Dark Chocolate Easter Egg range! Fluffy marshmallow centers with crunchy dark chocolate shells… and all in low FODMAP Flavours!

Your low FODMAP options include:

  • Dark Chocolate Marshmallow Eggs
  • Dark Chocolate Coffee Latte Marshmallow Eggs
  • Dark Chocolate Mint Marshmellow Eggs
  • Dark Chocolate Pineapple Marshmallow Eggs
  • Dark Chocolate Raspberry Marshmallow Eggs

Where we’ve seen these products: New World

Online Store: https://www.queenanne.co.nz/shop

 

Dark Chocolate Marshmallow Eggs Ingredients

Marshmallow (64%) [sugar, glucose, water, gelatine, natural flavour, natural colour] Dark Chocolate (36%) [sugar, cocoa butter, cocoa mass, emulsifier (soy lecithin 476) vanillin] Dark Chocolate contains Cocoa Solids 47%.

Ingredient Note – only the marshmallow flavour changes between egg flavours.

Whittakers 50% Dark Kiwi

Whittakers have hatched their first ever Easter Egg! This cute dark chocolate Kiwi Egg is made from low FODMAP ingredients so you can enjoy it this Easter!

Where we’ve seen this product: Countdown & New World

Brand website: https://www.whittakers.co.nz/

 

Whittakers 50% Dark Kiwi Ingredients

Cocoa solids 50% (cocoa mass & cocoa butter), sugar, emulsifer (soy lecithin), vanilla flavour.

Australia Low FODMAP Easter Chocolate

Lindt Excellence 70% Fine Dark Chocolate Egging Gift

Made from the finest dark chocolate, this Easter egg makes the perfect low FODMAP option this Easter!

Where we’ve seen this product: Woolworths, Coles

Brand website: https://www.lindt.com.au/shop/excellence-70-cocoa-gifting-egg-110g

 

Ingredients

Cocoa mass, sugar, cocoa butter, vanilla. Dark Chocolate contains: cocoa solids 70% min.

United Kingdom Low FODMAP Easter Chocolate

Lindt Excellence Mini Egg Canister

These thin shelled mini eggs are strong but not too intense, making them perfect for low FODMAP dark chocolate lovers!

Where we’ve seen this product: Amazon, Sainsbury, Tescos

Brand website: https://www.lindt.co.uk/

Ingredients

Cocoa mass, sugar, cocoa butter, vanilla Bourbon. Dark Chocolate contains: cocoa solids 70% min.

Lindt Excellence 70% Dark Easter Egg

This luxuriously indulgent easter gift includes a delicious dark chocolate egg + 10 mini dark chocolate eggs! The ingredients are low FODMAP but do include anhydrous milk fat, which means we recommend limiting your serve to 30g.

Where we’ve seen this product: Amazon, Sainsbury, Tescos, Ebay, Waitrose, Asda

Brand website: https://www.lindt.co.uk/

Ingredients

70% dark shell egg: Cocoa mass, sugar, low fat cocoa, cocoa butter, anhydrous milk fat, emulsifier (soya lecithin), flavouring (vanillin). May contain hazelnuts, almonds, milk. Extra dark chocolate contains: Cocoa solids: 70% min.

70% Dark Mini Eggs: Cocoa mass, sugar, cocoa butter, vanilla Bourbon. May contain hazelnuts, almonds, milk, soya. Extra dark chocolate contains: Cocoa solids: 70% min.

Green & Blacks Dark Chocolate Organic Easter Egg

This Fairtrade gem is constructed of smooth and creamy dark chocolate which will fulfill every chocolate lovers’ dreams!

Where we’ve seen this product: Amazon, Morrisons, Sainsbury, Tescos, Ocado, Waitrose

Brand website: https://www.greenandblacks.co.uk

Ingredients

Cocoa mass, cane sugar, cocoa butter, vanilla extract, certified organic chocolate: minimum cocoa solids 70 %, cocoa, sugar, vanilla.

Divine 70% Dark Egg with Mini Eggs

Looking for a luxury dark chocolate Easter egg? Then this is a lush low FODMAP option! Made from 70% cocoa and it comes with bonus mini eggs.

Where we’ve seen this product: Amazon, Ocado, eBay, Waitrose

Brand website: http://ukshop.divinechocolate.com

Ingredients

Dark chocolate hollow egg: Cocoa mass, sugar, cocoa butter, emulsifier: sunflower lecithin, vanilla. Cocoa solids 70% minimum. Sugar, cocoa, vanilla: traded in compliance with Fairtrade Standards, total 99%.

Dark chocolate solid mini eggs: Cocoa mass, sugar, cocoa butter. Cocoa solids 70% minimum. Sugar, cocoa: traded in compliance with Fairtrade Standards, total 99%.

USA & Canada Low FODMAP Easter Chocolate

No Whey Chip The Vegan Bunny

These are the most adorable low FODMAP Easter Bunnies EVER! They are oh so cute and delicious too.

Where we’ve seen this product: Amazon, eBay

Brand website: http://www.nowheychocolate.com/

Ingredients

Vegan cane sugar, cocoa butter, cocoa mass, rice syrup powder, sunflower lecithin, corn starch, dextrose, tragacanth gum, natural flavor, natural vanilla.

Creek House Organic & Vegan Chocolate Truffle Easter Eggs

These low FODMAP Easter Eggs has a silky vegan chocolate truffle inside that just melts in your mouth!

Where we’ve seen this product: Amazon

Brand website: https://www.creekhousechocolates.com/

Ingredients

66% cacao organic bittersweet chocolate (organic: cacao beans, evaporated cane syrup, cocoa butter, soya lecithin), organic coconut milk (organic coconut, organic guar gum), organic coconut oil, cream of tartar. 

Ethereal Dark Chocolate Bunny

This cute and classic dark chocolate bunny is adorable. We love how it’s made from a few simple ingredients and crafted into a delicious masterpiece!

Brand website: https://www.etherealconfections.com/

Ingredients

Organic cocoa beans, organic cane sugar, organic cocoa butter. 

Dove Dark Chocolate Bunny

A classic dark chocolate bunny that will brighten your low FODMAP Easter. We recommend that you test your tolerance to a 30g serve.

Where we’ve seen this product: Amazon, Walmart

Ingredients

Semisweet chocolate (sugar, chocolate, chocolate processed with alkali, cocoa butter, milk fat, soy lecithin, natural and artificial flavors).

Dove Dark Chocolate Candy Easter Eggs

Did someone say Easter eggs? I think they did! These ones make a lovely low FODMAP option. We recommend you test your tolerance to a 30g serve.

Where we’ve seen this product: Amazon, Walmart

Ingredients

Semisweet chocolate (sugar, chocolate, chocolate processed with alkali, cocoa butter, milk fat, soy lecithin, natural and artificial flavours).

Purdys Dark Chocolate Bunny

Meet Whiskers an adorable hollow creamy chocolate bunny! This dark chocolate bunny is sure to delight your taste buds this Easter.

This product is available in Canada

Brand website: https://www.purdys.com/

Ingredients

Unsweetened chocolate, sugar, cocoa butter, soy lecithin, vanilla extract.

Purdys Dark Chocolate Mini Foil Eggs

These decadent dark chocolate mini eggs are a yummy treat. Four mini eggs are equal to 30g which is a lovely low FODMAP serving size.

This product is available in Canada

Brand website: https://www.purdys.com/

Ingredients

Dark chocolate (unsweetened chocolate, sugar, cocoa butter, soy lecithin, vanilla extract).

Final Thoughts

We hope our Low FODMAP Easter Chocolate Round Up has brought some foodie joy into your world!  Go out and hunt down your low FODMAP Easter eggs. Also if we’ve missed out a low FODMAP option that you’ve found, then leave us a comment below, so we can add it to the round up.

Just remember that like everything, chocolate should be enjoyed in moderation… try not to send yourself into a chocolate coma! If you do overindulge in low FODMAP chocolate then you might still experience gut symptoms. This is because chocolate is high in saturated fat which can affect gut motility.  Here’s a link to my favourite tips for taming IBS symptoms. 

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Audrey Inouye (RD)

Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read More

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Alana Scott

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Mar 6

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Happy Sunday everyone. Who needs a weekend pick-me-up? I know I do. I promise you this recipe won’t disappoint.

Say hello to my low FODMAP cheesecake.

It has a golden crunchy biscuit base layered with a smooth and tangy vanilla cream cheese filling and topped with pops of passionfruit. If you are not a passionfruit fan, then that’s okay just sub in your favourite fruit.

This recipe is low FODMAP (yes there is lactose free cream cheese) and gluten free. You can find the recipe on alittlebityummy.com or follow my profile link.

PS I’d also love to know your favourite cheesecake flavour so leave me a comment below👇

#lowfodmap #glutenfree #coeliac #glutenfreerecipes #fodmapfriendly #cheesecake #cheesecakelover #glutenfreelife #foodphotographer #foodintolerances #lowfodmaprecipes #passionfruit #weekendtreat #feed52 #inmykitchen

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Mar 1

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It’s meatless Monday! What’s on your dinner menu today? Leave me a comment below 👇

On our menu is a low FODMAP vegan chili.

#chilli #veganchile  #tummyfriendly #foodintolerances #ibs #fodmapfriendly #fodmap #glutenfree #glutenfreelife #coeliac #fodmap #lowfodmap #meatlessmonday #inmykitchen

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer
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Comments

  1. Paul Townsend says

    April 17, 2019 at 7:07 am

    That does look like you have put hours of work into this Alana. It is an awesome resource, thanks a lot.

    Reply
    • Alana ScottAlana Scott says

      April 17, 2019 at 8:22 pm

      You’re welcome Paul! I hope you find some lovely treats you can enjoy this Easter.

      Reply
  2. Laura says

    August 5, 2019 at 12:27 pm

    I’m definitely bookmarking this, thank you so much (although I’m late for Easter, alas…)!
    I have a serious sweet tooth but chocolate is my biggest weakness… I usually had milk chocolate but since I started the low FODMAP diet I found out I actually enjoy quality dark chocolate as well! It has nothing to do with cheap ones that tend to get sickening after two bites, and a single square is enough to satisfy my sweet tooth!

    I was wondering though, is there a difference FODMAP-wise between “regular” chocolate and raw chocolate (be it bars or cocoa powder)?

    Reply
    • Alana ScottAlana Scott says

      August 6, 2019 at 10:01 pm

      Oh I love dark chocolate too! It makes a good mid-afternoon pick me up. Raw chocolate is less processed and doesn’t contain refined sugar. Sometimes this means it contains higher FODMAP sweeteners like: coconut sugar, sorbitol, mannitol, isomalt, maltitol, xylitol, agave nectar, or honey. This means you will need to read the ingredients list carefully when choosing your chocolate.

      Cacao powder is raw whereas cocoa powder is the roasted version. Cacoa powder is low FODMAP in 2 heaped teaspoons. Does that help?

      Reply

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