Is it possible to enjoy a creamy, rich, chocolate-hazelnut spread without upsetting your belly?
Yes, it is.
This low FODMAP Nutella recipe is smooth, sweet (without being cloying), chocolatey, and oh-so-satisfying. But unlike the classic spread we all grew up with, it’s free from high-FODMAP ingredients, packed with better-for-you alternatives, and suitable for sensitive tummies.
Whether you’re navigating IBS or just looking for a healthier twist on a nostalgic favorite, this version ticks all the boxes.
Table of Contents
Why This Low FODMAP Nutella Recipe Is a Better Choice
We all know Nutella is delicious. But did you ever peek at the ingredient label? It’s not so dreamy there: sugar, palm oil, skimmed milk powder, and only a whisper of hazelnuts. For those of us who care about gut health, sugar overload and dairy just don’t cut it.
Here’s why our version is a total upgrade:
Low in FODMAPs; Happy Gut
This recipe skips lactose, high-FODMAP quantities of hazelnuts, and sneaky irritants like inulin or high-fructose syrups that can sneak into store-bought spreads.
Instead, we rely on hazelnut butter (in FODMAP-safe amounts) or alternatives like peanut or almond butter, which still deliver that creamy richness without triggering symptoms.
No Palm Oil, No Problem
Unlike the original, which is packed with refined palm oil, our spread uses natural nut fats and a drizzle of optional olive oil or plant milk if needed for texture. No inflammatory fats, no environmental guilt.
Sweet, but Smarter
We’ve sweetened this version with pure maple syrup, which, yes, is still sugar, but it also brings antioxidants and trace minerals like manganese and zinc. Plus, it’s low FODMAP up to 2 tablespoons per serving.
Want a fiber boost and an extra creamy vibe? You can also swap in soft Medjool dates (about 2 per serving). Just blend them well!
Low FODMAP Nutella Recipe
Servings: 1 small jar (1 cup)
Prep Time: 5–10 minutes
Storage: Up to 10 days refrigerated
Ingredients
All ingredients are low FODMAP at the listed quantities and IBS-friendly during the elimination phase.
- Hazelnut butter: 100 g
(or peanut or almond butter, see notes below) - Unsweetened cocoa powder: 20 g
- Maple syrup: 2 tbsp (or 2 soft Medjool dates, pitted and soaked if dry)
- Lactose-free milk or unsweetened almond milk: 2 to 4 tbsp (adjust for texture)
- Vanilla extract: 1 tsp
- Fine sea salt: 1/4 tsp
How to Make Your Own Low FODMAP Nutella
Step 1: Blend the Base
Add hazelnut butter, cocoa powder, maple syrup (or dates), vanilla, and salt to a high-speed blender or food processor. If using dates, make sure they’re soft enough to blend (soak in warm water for 10 minutes if needed).
Step 2: Adjust the Texture
Add 2 tablespoons of milk and blend until smooth. Scrape down the sides. If it’s too thick, add 1 tablespoon more milk at a time until you get your ideal creamy consistency.
Step 3: Taste & Refine
Taste the spread. Want it sweeter? Add a touch more maple syrup. Want more chocolate kick? Sprinkle in a bit more cocoa powder. Customize it to your cravings!
Step 4: Store & Spread
Transfer to a clean glass jar and refrigerate. It may thicken slightly in the fridge; just let it sit at room temp for a few minutes before spreading.
Ingredient Substitutions & Notes
Can’t find hazelnut butter?
No problem. Here are your other low FODMAP-friendly options:
- Peanut butter: More affordable and just as creamy.
- Almond butter: Slightly sweeter and subtler.
- DIY hazelnut butter: Lightly roast hazelnuts (about 10–15 min at 175°C/350°F), let them cool, rub off skins, then blend in a food processor until smooth. The texture will be more rustic, but it works!
Prefer dates over maple syrup?
Dates are a great option! They add:
- Natural sweetness
- Extra fiber
- Creamier consistency
Just remember: stick to 1–2 Medjool dates per serving to keep the recipe within low FODMAP limits.
Serving Ideas
Your new favorite low FODMAP Nutella is as versatile as the original, just much better for your belly.
Try it:
- Spread on gluten-free toast or rice cakes
- Swirled into lactose-free yogurt
- As a dip for banana slices or strawberries
- In baked oats or smoothies
- Spread on our low FODMAP crepes
- Straight from the spoon (we won’t judge)
Why It’s Better Than Store-Bought (Even If You Don’t Have IBS)
Even if you’re not on a low FODMAP diet, this homemade version is a smart choice. Here’s why:
1. Less Sugar, More Nutrition
Store-bought Nutella gets over half its calories from sugar. Our recipe uses natural sweeteners and no refined white sugar.
2. No Ultra-Processed Oils
Palm oil has been linked to inflammation and negative effects on heart and gut health. This recipe skips it completely.
3. Healthy Fats & Fiber
Nut butters provide satiating, heart-healthy fats, and natural fiber from nuts and dates supports digestion.
4. No Preservatives or Additives
Just real, whole-food ingredients that your gut, and taste buds, will thank you for.
FAQs About This Low FODMAP Nutella Recipe
Can I eat this during the elimination phase of the FODMAP diet?
Yes! As long as you stick to the listed portion sizes, all ingredients are suitable for the elimination phase.
How long does this chocolate spread last?
Store it in a glass jar in the fridge and consume within 7 days. It might thicken slightly, just give it a stir or let it warm up a bit.
Can I make it nut-free?
Yes, you can try using sunflower seed butter, but keep in mind that the flavor will change. Always check for FODMAP-friendly quantities.
Can I use coconut milk instead of almond or lactose-free milk?
Yes, but only the carton kind, not full-fat canned coconut milk. Use in small amounts to keep it low FODMAP.
Final Thoughts
Nutella is nostalgic—but your gut deserves better. This low FODMAP Nutella recipe gives you the flavor you crave with ingredients your body will love. It’s proof that eating for IBS (or just wellness in general) doesn’t mean saying goodbye to comfort food. You just need to tweak the script.
Try it, share it, and let your spreadable joy begin.