Low fodmap chocolate covered banana popsicles on parchment paper

Low Fodmap Chocolate Covered Banana Popsicles

These low fodmap chocolate covered banana “popsicles” are the perfect frozen treat to cool you off on a hot summer day. They’re also a great way to satisfy that evening sweet tooth in a somewhat healthier way. It doesn’t require popsicle molds and calls for only three simple ingredients – and ones that are often lying around the house at that!

They key to following the low fodmap diet, is to plan ahead and be prepared for the meals and snacks you will be having. Since low fodmap is a restrictive diet, this planning ahead is essential to minimizing accidental consumption of high fodmap foods. It also makes your life so much easier when you have a game plan laid out ahead of time! 

One important distinction to make in regards to this recipe is the bananas. Ripe bananas are higher in fodmaps, fructan specifically, than firm (or less ripe) bananas. Why you ask? 

Sliced and peeled bananas, cut in half with a popsicle stick inserted in each, laying on parchment paper.

According to Monash University, plants, including bananas, tend to produce more fructans the longer they are exposed to environmental stressors. In this case, the stressor would be “being picked” and no longer attached to the plant where they were getting nutrients. 

“Fructans provide plant cells with greater structural integrity, making them hardy and resistant to damage from environmental changes and disease” according to Monash. So, only 1/3 of a ripe banana is a low fodmap serving per testing. Up to one medium firm banana, however, is considered low fodmap. 

Generally, if the banana still has a tinge of green on the peel, you’re good to go. If it’s fully yellow and starting to get brown spots, you’ve crossed over to the “ripe” side. 

As far as the chocolate, dark chocolate is lower in fodmaps than milk chocolate or white chocolate. If you choose to use either of these, be a little bit more mindful of the portion sizes you use. Per the Monash app, dark chocolate has been tested as low fodmap in 1.06oz portion size.

Close up of dark chocolate chips with a spoon in the middle of them.

This recipe calls for 8oz melted dark chocolate but the yield is 6 servings. Don’t let this fool you. You will have chocolate left over but will need about 8oz in order to be able to “dip” or roll the bananas in enough chocolate to cover them. If you’re concerned about getting too much, you drizzle the chocolate over the bananas instead. 

If you wanted to use either milk chocolate or white chocolate, you can certainly do so – though I’m not sure white chocolate would be as asthetically pleasing. But to each their own! 

If you use either of these, however, I would slightly decrease the amount of chocolate you use. Milk chocolate has been tested as low fodmap in .71oz. White chocolate has been tested as low fodmap in .88oz. This is because these two types of chocolates have a higher ratio of lactose than dark chocolate does. 

Similarly, you can substitute the chopped peanuts for another low fodmap nut of your choice. There are quite a few low fodmap options including walnuts, pecans and macadamia nuts. I personally like the peanuts because they remind me of a healthier version of a drumstick ice cream cone! 

Close up of chopped peanuts on a cutting board

An optional add on to this recipe could be a sprinkle of shredded coconut. According to the Monash app, shredded coconut is low fodmap in 1/2 cup serving and I’m sure you would be using far less than that on each banana pop!

However you decide to tweak this recipe to your liking, be prepared to share with the family or find a really good hiding spot! My kids love this recipe and love helping me make them.

Enjoy!

Low fodmap chocolate covered banana popsicles on parchment paper

Low Fodmap Chocolate Covered Banana Popsicles

These frozen, chocolate covered banana popsicles are low fodmap and a healthy spin on a sweet treat. They are the perfect mid-afternoon or after school snack, dessert, or late night indulgence. Kids will love to both help you make these and help you eat them!
Prep Time 15 minutes
Cook Time 10 minutes
Freeze time 3 hours
Total Time 3 hours 30 minutes
Course Snack
Servings 6
Calories 258 kcal

Equipment

  • 6 popsicle sticks
  • 1 cookie sheet
  • parchment paper
  • plastic wrap

Ingredients
  

  • 3 firm bananas
  • 8 oz dark chocolate chips or squares you will have some leftover
  • ¾ cup chopped peanuts a little more or less depending on how "nutty" you like it

Instructions
 

  • Place a sheet of parchment paper on a cookie sheet.
  • Peel the bananas and cut in half.
  • Insert a popsicle stick into the cut side of each banana half.
  • Arrange banana pops on parchment paper lined cookie sheet.
  • Cover with plastic wrap and freeze 3 hours.
  • When bananas are frozen, melt the chocolate over low heat on the stove (you could use a double boiler as well).
  • When chocolate is melted, pour the chocolate into a shallow bowl.
  • Pour the chopped nuts into another shallow bowl.
  • “Roll” each frozen banana pop through the chocolate and let the excess drip off somewhat.
  • Immediately roll the chocolate covered banana pop through the chopped nuts and place back onto the parchment lined cookie sheet.
  • You can either enjoy these immediately or place into airtight container or freezer bag and store in the freezer. If freezing, you may want to wrap each banana pop individually in plastic wrap so they don’t stick together.

For more fodmap friendly snacks, see my post “43 Quick and Easy Low Fodmap Snack Ideas“. Stay tuned for more delicious low fodmap recipes.