Double Chocolate Black Bean Cookies: A Delicious Low FODMAP Delight
Craving a rich, chocolatey treat without the digestive discomfort? These Double Chocolate Black Bean Low FODMAP Cookies are the perfect answer! Packed with dark chocolate chips and cacao, this plant-based recipe is ready in under 30 minutes.
With just 151 calories per cookie, plus 4 grams of fibre and 4 grams of protein, these are a great snack to keep you going until your next meal or a sweet treat to end a meal.
The creamy texture from the black beans and the bold chocolate flavour make these cookies a must-try for anyone following a low FODMAP diet.
The Inspiration Behind this Low FODMAP Recipe
I’ve always loved experimenting with plant-based ingredients to create wholesome, gut-friendly desserts. The idea for these Double Chocolate Black Bean Cookies came to me after I discovered how versatile black beans are in baking. I wanted to make a low FODMAP cookie that didn’t compromise on flavour or texture, but also used nutrient-rich ingredients.
This recipe is inspired by my love for clean, simple foods that make you feel good after eating them. I love to enjoy these cookies as an afternoon snack with a cup of tea, or as a post-dinner treat. My kids love them too! It’s a great way to sneak some extra fibre and protein in.
Developing this recipe was a fun journey! I started by blending black beans with almond milk to create the perfect base. The dark chocolate chips and cacao powder add a deep, rich flavour, while maple syrup provides just the right amount of sweetness. After a few trial runs, I found the balance of flavours and textures that made these cookies irresistible!
Ingredient Breakdown
Black Beans
Black beans might sound like a strange ingredient for cookies, but they’re the secret to making these treats soft and fudgy. They’re also a great source of plant-based protein and fibre. Make sure to rinse them well before using, as this helps reduce their FODMAP content. If you don’t have black beans on hand, you can substitute with another low FODMAP legume. I’ve found that cannellini beans work really well too and keep this recipe low FODMAP in the amounts used.
Are Black Beans Low FODMAP?
Black beans do contain FODMAPs, specifically galacto-oligosaccharides (GOS), which some people find can trigger IBS symptoms when eaten in large amounts. At 26 g of beans per cookie, these stay low FODMAP at one serving. You may tolerate 2 cookies if you can handle a moderate portion of GOS.
See my blog Lowest FODMAP Beans to learn about how to include beans in your diet when you have IBS.
Unsweetened Almond Milk
This keeps the recipe dairy-free and low FODMAP. It adds a little moisture and helps bind the ingredients. If you prefer, you could substitute with another low FODMAP milk like rice milk or oat milk.
All-Natural Peanut Butter
Peanut butter adds a creamy texture and subtle nutty flavour, which pairs beautifully with the chocolate. Just make sure it’s all-natural with no added sugar or oils to keep this recipe as healthy as possible. You can swap this for almond butter if you prefer, which stays low FODMAP at this serving size.
Coconut Oil
Melted coconut oil gives these cookies their soft texture and helps bring all the ingredients together. You can substitute with olive oil or another neutral oil if needed.
Buckwheat Flour
This naturally gluten-free flour helps give the cookies structure. Buckwheat is a great option for those avoiding wheat on a low FODMAP diet. You can substitute with oat, rice, millet or quinoa flour.
Cacao Powder
Rich in antioxidants and fibre, cacao powder gives these cookies their deep chocolate flavour. It’s also naturally low FODMAP, making it a perfect ingredient for those avoiding high FODMAP foods. If you don’t have cacao powder, you can use cocoa powder instead, which is also low FODMAP. Just be sure to check for other ingredients, such as sweeteners which are high in FODMAPs.
Maple Syrup
This natural sweetener adds just the right amount of sweetness while keeping the cookies refined sugar-free. You can substitute with rice malt syrup for a different low FODMAP option if you prefer. golden syrup can also be used, but reduce the amount to 70 g in the recipe to keep each cookie within low FODMAP limits as in bigger serves contain high levels of fructans.
Dark Chocolate Chips
Yes, chocolate is low FODMAP! Make sure to choose dark chocolate chips that are 70% or higher to keep them within low FODMAP serving sizes. They add the perfect amount of decadence to these cookies.
See my blog ‘Is Chocolate Low FODMAP?’ for more about eating chocolate on a low FODMAP diet or with IBS.
Cinnamon and Sea Salt
A pinch of cinnamon adds warmth to the recipe, while sea salt enhances the chocolate flavour. Don’t skip these small but important ingredient – they make a big difference to flavour.
Ingredient Prep Tips
For the best results, make sure your black beans are thoroughly drained and rinsed to remove any excess FODMAPs. Also, ensure your peanut butter is smooth and runny – this will help everything blend together more easily. Don’t forget to check the recipe card below for the full list of ingredients and exact quantities!
I hope you really enjoy these cookies! I’d love to hear what you thought of them!
Double Chocolate Black Bean Cookies
Equipment
- 1 Food processor or hand-held blender
- 1 Spatula
- 1 Kitchen scales
- 1 Cookie sheet or baking tray
- Baking paper
Ingredients
- 260 g Black beans tinned; drained and well rinsed
- 2 tbsp Unsweetened almond milk
- 2 tbsp Peanut butter natural
- 2 tbsp Coconut oil melted
- 30 g Buckwheat flour or other low FODMAP flour
- 20 g Cacao powder
- 85 g Maple syrup
- 1/2 tsp Cinnamon ground
- 1/8 tsp Sea salt
- 60 g Dark chocolate chips
Instructions
- Preheat your oven to 375ºF (190ºC). Line a baking sheet with baking paper.
- Combine 260 g Black beans, 2 tbsp Unsweetened almond milk, 2 tbsp Peanut butter and 2 tbsp Coconut oil together in a blender or food processor. Blend until smooth.
- Add in 30 g Buckwheat flour, 20 g Cacao powder, 85 g Maple syrup, 1/2 tsp Cinnamon and 1/8 tsp Sea salt. Process again until creamy. Use a rubber spatula to gently stir in the 60 g Dark chocolate chips.
- Measure out even amounts of dough onto the cookie sheet (I used 2 tbsp per cookie) and use your hands to form into cookies. Sprinkle a few chocolate chips on each cookie and press down gently for good measure. Bake in the oven for 15 to 20 minutes.
- Remove from oven. Let cool and enjoy.
