Low FODMAP Molten Chocolate Lava Cakes
Ingredients
MAKE GLUTEN FREEMakes 2 servings
LAVA CAKES
70
dark chocolate (roughly chopped)*
4
butter or dairy free spread (we used a 15ml tablespoon)*
1
large egg (room temperature)
1
large egg yolk (room temperature)
52
super fine granulated sugar
0.5
vanilla extract
0.125
sea salt (small pinch)
2
gluten free all purpose flour*
Low FODMAP Molten Chocolate Lava Cakes
Are you looking for the perfect date night dessert or pick-me-up treat? Look no further! These low FODMAP molten chocolate lava cakes make for a decadent dessert.
Serve these cakes warm from the oven and enjoy the gooey chocolate lava that escapes as you take your first spoonful.
We recommend serving these cakes with low FODMAP ice cream, lactose free yoghurt or whipped cream. For a dairy free option, try whipped coconut cream or coconut yoghurt.
Ramekin note: This recipe was written for 2 servings. You will need two ramekins that each hold 250ml - make sure you use one per serving when scaling the recipe.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 2
LAVA CAKES
70
dark chocolate (roughly chopped)*
4
butter or dairy free spread (we used a 15ml tablespoon)*
1
large egg (room temperature)
1
large egg yolk (room temperature)
52
super fine granulated sugar
0.5
vanilla extract
0.125
sea salt (small pinch)
2
gluten free all purpose flour*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
681
Fat
48.1g
Saturates
15.6g
Protein
11.8g
Carbs
50g
Sugars
35.1g
Fibre
3.8g
Salt
0.4g
Iron
5.6mg
Calcium
93.1mg
Calories
681
Fat
48.1g
Saturates
15.6g
Protein
11.8g
Carbs
50g
Sugars
35.1g
Fibre
3.8g
Salt
0.4g
Iron
5.6mg
Calcium
93.1mg
Calories
681
Fat
48.1g
Saturates
15.6g
Protein
11.8g
Carbs
50g
Sugars
35.1g
Fibre
3.8g
Salt
0.4g
Iron
5.6mg
Calcium
93.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 220ºC (425ºF) bake function. Remove any trays from the oven and place the wire wrack in the centre.
- Grease the ramekins well with spray cooking oil and lightly dust them with cocoa powder. Don't skip this step - otherwise the lava cakes will stick to the ramekins and won't come out.
- Roughly chop the dark chocolate. Place the dairy free spread/butter and chocolate in a microwave-proof bowl. Turn the heat power down to 50% and heat for 1 minute. Stir and heat again in 20 second bursts until the chocolate is melted. Stir again and set aside.
- Using a hand mixer or cake mixer, beat the egg, egg yolk, caster/superfine sugar and salt together on high speed for about 3 minutes until creamy, pale, and a little frothy.
- Turn the mixer speed down to medium, add the vanilla, pour in half the melted chocolate-butter mixture, and whip to combine. Then turn off the mixer and gently whisk through the remaining chocolate mixture.
- Add the flour into the chocolate mixture and fold through using a spatula until just combined.
- Divide the batter equally between the ramekins.
- Bake in the preheated oven for 10-12 minutes (exact time will depend on your oven (some run hotter than others) - check at 10 minutes and cook for a little longer if needed. The molten lava cakes are cooked when the edges are set, but the middle is still a little soft and jiggly.
- Remove from the oven and allow to cool for 1 minute. Then, gently flip the lava cakes onto serving plates and wait 10-15 seconds before removing the ramekin.
- Serve the low FODMAP molten chocolate lava cakes immediately with Low FODMAP ice cream, lactose free yoghurt or whipped cream. For a dairy free option, try whipped coconut cream or coconut yoghurt.
- Cooking note: If the center of the lava cake has gone solid, this either means your oven temperature was too hot, or the cake was cooked for too long. The longer it is cooked for, the more brownie-like it will go. Try reducing your cook time the next time you make the recipe.
Buying Tips
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.
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
