Low FODMAP Frozen Banana Bites

Ingredients

MAKE GLUTEN FREE

Servings:

Bananas

3   banana (firm - no brown spots)*
100   dark chocolate (melted)*

Topping Suggestions

3   hundred & thousands sprinkles (GF if needed)*
2   dried shredded coconut*
4   low FODMAP muesli*
4   nut or seed butters (sunflower seed butter, peanut butter)*
3   low FODMAP nuts or seeds (chopped)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Frozen Banana Bites

Last updated Apr 8th, 2019

PREP IN 20 MIN
COOKS IN 6 HR
SERVES 3

BY Alana Scott
DIETITIAN REVIEWED BY Hannah Hunter (RD)
FEATURED IN Dessert, Snacks, Vegetarian Options

Frozen banana bites make a tasty low FODMAP treat. You can cover them in your choice of seed or nut butter (sunflower seed butter or peanut butter are good options) or dip them in dark chocolate. I love adding yummy toppings like toasted seeds, shredded coconut, low FODMAP muesli, or hundreds & thousands.

Note on choosing low FODMAP nut and seed butter: Be careful when choosing your nut or seed butter. Almond butter is only be low FODMAP in 1 tablespoon serves. Avoid butters made from high FODMAP nuts like cashew nuts.

FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

Servings:

Bananas

3   banana (firm - no brown spots)*
100   dark chocolate (melted)*

Topping Suggestions

3   hundred & thousands sprinkles (GF if needed)*
2   dried shredded coconut*
4   low FODMAP muesli*
4   nut or seed butters (sunflower seed butter, peanut butter)*
3   low FODMAP nuts or seeds (chopped)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 604
Fat 38g
Saturates 17.4g
Protein 11g
Carbs 61.2g
Sugars 31.8g
Fibre 8.8g
Salt 0g
Iron 5.3mg
Calcium 50mg
Calories 604
Fat 38g
Saturates 17.4g
Protein 11g
Carbs 61.2g
Sugars 31.8g
Fibre 8.8g
Salt 0g
Iron 5.3mg
Calcium 50mg
Calories 604
Fat 38g
Saturates 17.4g
Protein 11g
Carbs 61.2g
Sugars 31.8g
Fibre 8.8g
Salt 0g
Iron 5.3mg
Calcium 50mg
    | | |
  1. Prepare your toppings. Toast your shredded coconut and low FODMAP seeds in a small frypan over medium heat. Roughly chop the shredded coconut and seeds as needed. Place your toppings in bowls.
  2. Melt the chocolate in the microwave. Place the chocolate in a microwave proof bowl and heat in the microwave on high for 10 to 20 second increments (stirring occasionally), until melted.
  3. Peel the bananas and then chop them into pieces. Line a baking tray with baking paper.
  4. Dip the banana pieces (I only dip half of each piece) in the chocolate and cover immediately with your favourite low FODMAP toppings. Or create banana seed/nut butter 'sandwiches' before dipping in chocolate. You might need to warm your chocolate a couple of times during dipping to keep it from setting.
  5. Place into the freezer for 4 to 5 hours until the banana is frozen and the chocolate is hard. Then transfer the banana bites from the baking tray to a freezer container. The banana bites should keep for up to three months.
  6. Eat frozen (once thawed the banana goes mushy). Enjoy!

Buying Tips

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.

Check the sunflower seed butter or peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.

Either choose a low FODMAP muesli or make your own at home. Or try scheduling our toasted low FODMAP muesli and or low FODMAP muesli options.

Gluten Free Tips

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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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: Hannah Hunter (RD)

Hannah Hunter is a UK registered dietitian specialising in adult food allergy and intolerance. She has extensive experience in helping people with IBS and underwent FODMAP training at King’s College London in 2011. Along with fellow dietitian Janet Hopk... Read More