Living with IBS, SIBO or chronic bloating can turn something as simple as a sweet craving into a bit of a mental maze.
“Is this going to hurt my stomach?” “Is this low FODMAP?” “Can I actually enjoy dessert without worrying?”
The answer today is a calm, sweet yes.
Let me introduce you to these very quick low FODMAP microwave donuts:
- made with rice flour,
- egg whites,
- a little lactose-free cottage cheese or cream cheese,
- a single Medjool date,
- and finished with 90% dark chocolate on top.
They’re soft, chocolatey, and ready in a couple of minutes. And most importantly, they can fit into a Low FODMAP Diet when you follow sensible portion sizes.
Table of Contents
Why These Donuts Can Be Low FODMAP Friendly
Before we jump into the mixing bowl, let’s take a moment to look at each ingredient and why it can work on a low FODMAP plan.
Rice Flour
Rice flour is naturally gluten-free and considered low FODMAP. It’s a lovely base for baking when you’re avoiding wheat, and it gives these donuts a delicate, slightly spongy crumb.
Egg Whites
Egg whites are almost pure protein and do not contain FODMAPs. They provide structure and help the donuts rise without adding digestive triggers.
Cottage Cheese or Cream Cheese (in a small portion)
You’re using just 24 g in the entire recipe. At this level, many people tolerate well non lactose-free cottage cheese or cream cheese. However, I would recomend using lactose-free ingredients to stay extra gentle on your tummy.
Baking Powder
A tiny ½ teaspoon helps create that donut-like rise and lightness. Baking powder itself is FODMAP-free.
Extra Virgin Olive Oil
Just 1 teaspoon is enough to add moisture and tenderness. Olive oil is naturally FODMAP-free and brings in some heart-healthy fats too.
Medjool Date
According to the Monash University Low FODMAP Diet app, one Medjool date (about 20 g) is a low FODMAP (green) serve. That means that a single date used in this whole recipe is suitable for the low FODMAP phase, as long as you stick to appropriate portion sizes of the final donuts.
Larger amounts of dates can become high FODMAP (for example, with bigger portions or several dates at once), but 1 date spread across 3–4 mini donuts is considered low FODMAP. If you’re in the very early, more cautious stage of the diet and feel unsure, you can still substitute the date with:
- ½–1 teaspoon maple syrup, or
- 1–2 teaspoons regular sugar.
But strictly speaking, using one Medjool date here is compatible with the low FODMAP approach when eaten in moderation.
90% Dark Chocolate
High-cocoa dark chocolate (around 70–90%) in small amounts is low FODMAP. It’s naturally more bitter, with less sugar and less lactose than milk chocolate. A thin coating over a small donut is usually well tolerated for most people with IBS.
Low FODMAP Quick Donuts: Full Microwave Recipe
Makes about 3–4 mini donuts (depending on your mould)
Ingredients
- 25 g rice flour
- 2 egg whites
- 24 g lactose-free cottage cheese or cream cheese
- ½ teaspoon baking powder
- 1 teaspoon olive oil
- 1 Medjool date (around 20 g), finely chopped
- 90% dark chocolate, melted, for the coating (use just enough to cover them lightly)
Method
1. Prepare the batter
In a small bowl, add:
- the egg whites,
- the cottage cheese or cream cheese,
- the olive oil,
- and the Medjool date.
Blend until the mixture is as smooth as possible. Add the rice flour and baking powder. Stir until everything is just combined into a silky, pourable batter.
2. Fill the donut mould
Lightly grease a silicone donut mould (or use a microwave-safe mini cake mould if that’s what you have).
Pour the batter into the mould, leaving a little space at the top for rising.
3. Microwave gently
Microwave on medium-high for 1.5 to 2.5 minutes, checking every 30 seconds.
- The donuts should rise, look set on top, and feel bouncy when gently touched.
- If the centre still looks wet, keep microwaving in short bursts until done.
Every microwave is a bit different, so your very first batch is your “test run”. After that, you’ll know your perfect time.
4. Cool the donuts
Let the donuts cool completely before carefully removing from the mould.
Cooling is important because:
- it helps them firm up,
- the texture improves, and
- it prevents the chocolate from sliding straight off when you coat them.
5. Coat with dark chocolate
Melt a small amount of 90% dark chocolate in the microwave (in 10–20 second bursts) or over a bain-marie.
Dip the top of each donut or drizzle the chocolate over them with a spoon. You only need a thin layer to get a rich chocolate hit.
Let the chocolate set at room temperature or in the fridge for a few minutes.
6. Enjoy mindfully
Once the chocolate is set, your low FODMAP microwave donuts are ready.
They’re ideal as:
- a mid-afternoon treat,
- a little post-dinner dessert, or
- a snack to enjoy with a calm moment and a warm drink.
FODMAP & Portion Guidance
Even when the ingredients are low FODMAP, portion size still matters.
- This recipe uses one Medjool date (≈20 g) for the whole batch, which Monash classifies as a green (low FODMAP) serve.
- If you make 4 mini donuts, it’s very reasonable to enjoy 1 donut per sitting as a safe, gentle portion during the elimination phase.
- If you make 3 slightly larger donuts, start with half to one donut and observe your symptoms. Everyone’s tolerance is unique.
Remember, the goal of the Low FODMAP Diet is not just “no symptoms at any cost” but finding your own tolerance so you can live more freely and more pleasantly with food.
Macros & Nutritional Information (Per Mini Donut)
I know it can feel very reassuring to see the numbers clearly, especially if you’re tracking your intake or working on gentle weight management alongside IBS. The following values are approximate and will vary slightly depending on the exact brands you use and the thickness of the chocolate coating.
These estimates include a light coating of 90% dark chocolate and assume the recipe makes 3–4 mini donuts.
If your batch makes 4 mini donuts:
Each donut contains approximately:
- 63 kcal
- 3.6 g protein
- 3.0 g fat
- 5.6 g carbohydrates
- of which 3.5 g sugars
- 0.3 g fibre
If your batch makes 3 mini donuts:
Slightly larger donuts will have approximately:
- 84 kcal
- 4.8 g protein
- 4.0 g fat
- 7.4 g carbohydrates
- of which 4.6 g sugars
- 0.4 g fibre
These figures are calculated from typical nutritional data for rice flour, egg whites, cream/cottage cheese, olive oil, a single Medjool date and 90% dark chocolate. Think of them as a good guide, not a strict laboratory value.
Why This Low FODMAP Donut Recipe Works So Well
1. Gentle on digestion
The combination of rice flour, egg whites, and a small amount of dairy (which I recommend to use lactose-free to be safe) keeps the FODMAP load low, while the single Medjool date provides natural sweetness within a Monash-approved portion.
2. Balanced sweetness without overload
Instead of a big sugar rush, you get:
- gentle natural sweetness from the date,
- a touch of flavour from the rice flour,
- and a rich, slightly bitter note from the dark chocolate.
This balance can be more comfortable for your gut and your energy levels.
3. Protein to support satiety
The egg whites and cheese add a decent amount of protein, especially for such a small, quick snack. That can help you feel more satisfied and avoid the classic “eat three biscuits and still feel empty” feeling.
4. Ready in minutes; realistic for busy days
No yeast. No long resting times. No oven preheating.
Just mix, microwave, cool, and coat with chocolate. This practicality means you’re more likely to stick to a gentle, IBS-friendly way of eating because it fits into real life, not just perfect days.
Low FODMAP Variations to Try
Once you’re comfortable with the basic recipe, you can start playing with gentle variations, especially in the reintroduction and personalisation phases of the Low FODMAP Diet.
1. Cinnamon & Vanilla Donuts
Add to the batter:
- ½ teaspoon ground cinnamon, and
- ½ teaspoon vanilla extract (check for no high-FODMAP sweeteners).
This gives a lovely “cinnabun” aroma while staying low FODMAP.
2. Nutty Crunch Topping (Reintroduction Phase)
If you’ve tested and tolerate certain nuts, sprinkle a few crushed walnuts or pecans over the melted chocolate before it sets. Keep the quantity small to stay within low FODMAP limits.
3. Berry Drizzle (Tolerated Phase)
Stir a spoonful of crushed low FODMAP berries (like a small portion of strawberries or raspberries) into a bit of lactose-free cream cheese and drizzle over the cooled donuts.
Always check your own tolerance. What works beautifully for one person may not be as suitable for another.
Serving Suggestions
Here are some lovely, gentle ways to enjoy your low FODMAP donuts:
- with a cup of peppermint, rooibos or ginger tea,
- as a small dessert after a low FODMAP dinner,
- crumbled over a bowl of lactose-free yoghurt,
- as a sweet snack tucked into a lunchbox or enjoyed at your desk during a busy day.
Try to savour them slowly, without rushing. Sometimes the way we eat is just as important as what we eat.
FAQs About These Low FODMAP Microwave Donuts
Are these donuts suitable for the low FODMAP elimination phase?
Yes, they can be, when eaten in sensible portions. This recipe uses one Medjool date (≈20 g) for the whole batch, which Monash University lists as a low FODMAP serve. Enjoying one mini donut at a time is a gentle, elimination-friendly approach, especially if you also choose lactose-free cottage or cream cheese.
Is one Medjool date really low FODMAP?
According to the Monash University Low FODMAP Diet app, 1 Medjool date (around 20 g) is a green (low FODMAP) serve. Larger portions or multiple dates can become high FODMAP, so the key is to keep to this small amount and spread it across the batch, as in this recipe.
Can I bake these donuts instead of microwaving them?
Yes. You can bake them at 180°C for about 10–12 minutes until risen and set. The texture will be a little more like a mini sponge cake and slightly less “steamed” than the microwave version.
Can I make the donuts dairy-free?
We use lactose-free cream cheese or a lactose-free cottage cheese, which for many people is all that’s needed. A fully dairy-free alternative (like a vegan cream cheese) may be possible, but check that it does not contain high-FODMAP ingredients such as inulin, fructo-oligosaccharides or large amounts of coconut.
Is 90% dark chocolate low FODMAP?
In small amounts, yes. High-cocoa dark chocolate is typically low FODMAP in modest servings. In this recipe you’re only using a thin coating over mini donuts, which keeps the FODMAP load low while still giving you that delicious chocolate crunch.
How long do these low FODMAP donuts keep?
They’re best on the day you make them, but you can store them in an airtight container:
· at room temperature for about 1 day, or
· in the fridge for 3–4 days.
The chocolate coating helps keep them moist. If refrigerated, you can bring them back to room temperature before eating for a softer textu
Can children eat these donuts?
Absolutely, they can, although the 90% dark chocolate is quite intense and bitter for some little tastebuds. You can switch to a 70% dark chocolate while still keeping portions small and mindful of FODMAPs.
