Low FODMAP Strawberry & Chocolate Banana Popsicle

Ingredients

MAKE GLUTEN FREE

Servings:

(limit 1 popsicles per serve)

Strawberry Popsicles

140   strawberries (fresh or frozen)
125   low FODMAP milk*
62.5   lactose free yoghurt (or coconut yoghurt)*
1   vanilla extract
2   pure maple syrup (optional)*

Chocolate Banana Popsicles

70   banana (firm - no brown spots) (fresh or frozen)*
187.5   low FODMAP milk*
1   cocoa powder
1   vanilla extract

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

Equipment

  • popsicle holders

Low FODMAP Strawberry & Chocolate Banana Popsicle

Last updated Dec 15th, 2021

PREP IN 10 MIN
COOKS IN 1 second
SERVES 6
(limit 1 popsicles per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Kate Watson (RD)
FEATURED IN Dessert, Snacks, Vegetarian Options

I love popsicles because they remind me of my childhood. My mum used to make batches of popsicles and leave them in the freezer as an afternoon treat!

These low FODMAP strawberry and chocolate banana popsicles are easy to make and super yummy.  To make this low FODMAP recipe for popsicles you will need 6 (85ml) popsicle holders.

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
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free

Ingredients

MAKE GLUTEN FREE

Servings:

(limit 1 popsicles per serve)

Strawberry Popsicles

140   strawberries (fresh or frozen)
125   low FODMAP milk*
62.5   lactose free yoghurt (or coconut yoghurt)*
1   vanilla extract
2   pure maple syrup (optional)*

Chocolate Banana Popsicles

70   banana (firm - no brown spots) (fresh or frozen)*
187.5   low FODMAP milk*
1   cocoa powder
1   vanilla extract

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

Equipment

  • popsicle holders
SHOW NUTRITION

Nutrition per serve

    | |
Calories 66
Fat 0.9g
Saturates 0.2g
Protein 1.1g
Carbs 13.3g
Sugars 8.1g
Fibre 1.4g
Salt 0g
Iron 0.4mg
Calcium 82.5mg
Calories 62
Fat 3g
Saturates 2.2g
Protein 1g
Carbs 8.1g
Sugars 4.8g
Fibre 1.6g
Salt 0g
Iron 0.7mg
Calcium 105.7mg
Calories 66
Fat 0.9g
Saturates 0.2g
Protein 1.1g
Carbs 13.3g
Sugars 8.1g
Fibre 1.4g
Salt 0g
Iron 0.4mg
Calcium 82.5mg
    | | |
  1. To make the strawberry popsicles, roughly chop the strawberries. Place the low FODMAP milk, coconut yoghurt (or lactose free yoghurt), strawberries, vanilla essence and maple syrup (if using) into the blender. Blend until smooth. Pour into 3 popsicle holders.
  2. To make the chocolate banana popsicles, thinly slice the banana. Place the low FODMAP milk, cocoa powder, vanilla essence, and maple syrup into the blender. Blend until smooth, before pouring into 3 popsicle holders.
  3. Place the lids/sticks into the popsicle holders. Freeze upright in the freezer for about 4 hours until firm. If you can't get the popsicles out of the moulds, submerge the bottoms of the moulds into hot water for a few seconds until the popsicles loosen.
  4. You can enjoy 1 popsicle at a time.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Check the coconut yoghurt/lactose free yoghurt for inulin (chicory root) and high FODMAP sweeteners like honey, agave syrup, fructose, fruit juice, high fructose corn syrup or high FODMAP fruit.

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).

Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).

Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.

If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).

Gluten Free Tips

There are no gluten free tips for this recipe.

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: Kate Watson (RD)

Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More

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