Low FODMAP Peanut Butter Cups (w/ peanut-free option)

Ask and you shall receive! More low FODMAP recipes are in the pipeline. These babies are low FODMAP when eaten in the proper serving size - I would say just 1 cup (yes I know, that's tough). The beauty of these cups is that they can be made with any type of nut of seed butter. I've personally made them with both peanut butter and sunflower seed butter. Both versions are fabulous! If you are not currently on the low FODMAP diet, feel free to sub any nut butter your heart desires. If you are on the low FODMAP diet. Stick to the following - peanut butter, sunflower seed butter, walnut butter, or pecan butter.

These make the perfect after dinner treat while on a low FODMAP protocol. They are somewhat of a fat bomb, so they will help keep you full throughout the night, but have enough sweetness (from maple syrup) to take the edge off ;)

Ingredients // Pantry items:

  • 1/4c nut or seed butter (I used peanut butter this time around)
  • 1/4 cacao butter
  • 1/4 maple syrup
  • 1 tablespoon maca powder (I use the gelatinized version - but you can also omit completely)
  • 1 teaspoon cinnamon
  • 1 pinch of high quality salt
  • Optional toppings: cacao nibs, hemp seeds, flaxseed meal, the sky is really the limit here


  • Line muffin tin with parchment paper or cups
  • Create a double broiler with a heat safe bowl (I use glass) over a sauce pan of boiling water
  • Melt cacao butter pieces in the bowl
  • When completely liquified, remove glass bowl from stovetop and stir in nut butter, maple syrup, maca (if using), and cinnamon
  • Mix it all together
  • Pour mixture evenly to create 6 cups
  • Sprinkle desired toppings on cups
  • Let cool in freezer for 4+ hours
  • Store cups in the freezer as they will melt!

Enjoy! XO