If you’re following a low FODMAP diet to manage IBS or digestive discomfort, finding a satisfying, creamy dessert can feel like a real challenge. Most traditional ice creams are full of high-FODMAP ingredients (lactose, fructose, and polyols like sorbitol) that can trigger symptoms. But that doesn’t mean you have to miss out.
This mint choc chip low FODMAP ice cream recipe offers the refreshing flavour you love, with a gut-friendly twist. It’s high in protein, low in sugar and calories, and easy to prepare, with or without an ice cream maker.
Whether you’re dealing with food sensitivities or simply want a nourishing, lighter dessert, this recipe is made for you.
Table of Contents
Why You’ll Love This Low FODMAP Ice Cream Recipe
Gentle on Your Gut
- Lactose-free milk or rice milk keeps the base creamy and easy to digest.
- Whey protein isolate adds a satisfying protein boost, tolerated well in small amounts.
- Sugar-free pudding mix helps with texture and flavour, just check for hidden high-FODMAP ingredients.
- Low FODMAP sweeteners like erythritol or stevia-monk fruit blend add sweetness without the bloating.
Packed with Nutrition
This recipe isn’t just easy on your belly; it’s good for your body too:
- High in protein to support muscle recovery and satiety
- Low in sugar and calories for a lighter treat
- Balanced macros to fit into most diets
Two Easy Methods, No Fancy Equipment Required
Whether you own a Ninja Creami or just have a blender and an ice cube tray, you can make this ice cream at home. It’s quick, versatile, and family-friendly.
Ingredients (2 Servings)
- 400 g lactose-free milk (or rice milk for dairy-free option)
- 15 g vanilla whey protein isolate (ensure it’s low-FODMAP and lactose-free)
- 4 g sugar-free vanilla instant pudding mix (check for inulin, sorbitol, maltitol and avoid them)
- 5-15 g granulated sweetener (erythritol or stevia-monk fruit blend), depending on type of sweetener and personal preferences (I used 10gr of erythritol)
- 1 g xanthan gum (for texture)
- 2–3 ml peppermint extract (FODMAP-safe in small amounts)
- 4–5 drops of natural green food colouring (optional)
- 20 g dark chocolate (85%), chopped or chips (ensure it’s lactose-free and contains no milk solids)
Preparation
Method 1: With a Ninja Creami
- In a blender or mixer, combine all ingredients except the chocolate and the sweetener.
- Add the sweetener gradually, tasting to adjust sweetness, as some blends can be quite strong. Blend until completely smooth.
- Pour the mix into Ninja Creami containers and freeze for at least 6 hours.
- Process using the ice cream function. Add a splash of lactose-free milk if needed for creaminess.
- Fold in the dark chocolate chips.
- Serve immediately or freeze for a firmer texture.
Method 2: Without a Creami (Ice Cube Method)
- Blend all ingredients except the chocolate and the sweetener, adding the sweetener bit by bit and adjusting to taste. Blend until smooth.
- Pour into an ice cube tray and freeze for 4 hours or until fully solid.
- Pop the cubes into a blender with a splash of milk and blend until smooth and creamy.
- Fold in the chocolate chips.
- Serve straight away.
Macros Per Serving (Estimated)
| Nutrient | Amount |
|---|---|
| Calories | ~140–160 kcal |
| Protein | ~15–17 g |
| Fat | ~6 g |
| Carbs | ~6–8 g |
| Fibre | ~2–3 g |
| Sugar | ~2–3 g |
Note: Values may vary depending on the exact brands you use.
Tips for Success When Prepearing This Mint Choc Chip Ice Cream
Choose the Right Protein Powder
Not all whey isolates are created equal. Look for one that’s lactose-free and contains no added fibres or sweeteners like inulin or xylitol.
Read Ingredient Labels Carefully
Always check for hidden FODMAP triggers in pudding mixes and sweeteners. Look out for polyols (sorbitol, mannitol, xylitol), inulin, chicory root, and milk solids.
Portion Mindfully
While this recipe is designed to be low FODMAP per serve, it’s always good to listen to your body. Stick to the serving size and adjust if needed during reintroduction.
Why Mint Choc Chip Ice Cream is a Comforting Classic
There’s something timeless about the cool, creamy freshness of mint paired with the rich crunch of dark chocolate. It’s a nostalgic flavour, often associated with summer treats or cosy evenings. And now, with this low FODMAP version, you can enjoy it with confidence and comfort.
This recipe is ideal for:
- A post-workout treat
- A mindful dessert
- A refreshing afternoon pick-me-up
FAQs about Mint Choc Chip Low FODMAP Ice Cream
Is this mint choc chip low FODMAP ice cream suitable for people with lactose intolerance?
Yes, this recipe uses lactose-free milk and whey protein isolate, which are both well-tolerated by most people with lactose intolerance. Just make sure the dark chocolate you choose is also dairy-free.
Can I use regular protein powder?
Not all protein powders are low FODMAP. It’s important to choose a whey protein isolate that is low in lactose and free from high FODMAP ingredients like inulin or sugar alcohols.
Is erythritol low FODMAP?
Yes, erythritol is considered low FODMAP because it is mostly absorbed in the small intestine and not fermented in the gut. However, some people may still be sensitive to it, so try a small amount first.
Can I skip the food colouring?
Absolutely. The food colouring is purely optional and does not affect taste or FODMAP content. Your ice cream will be just as delicious without it.
What if I don’t have a Ninja Creami?
No problem! You can make this recipe using an ice cube tray and a blender. Simply freeze the mix in cubes, then blend with a splash of milk to create a creamy, scoopable dessert.
Is dark chocolate low FODMAP?
Yes, dark chocolate is low FODMAP in servings up to 30 grams. For this recipe, 10 grams per person stays well within safe limits.
Can I double the recipe?
Yes, you can double or even triple the recipe, just make sure to keep the individual serving sizes within low FODMAP guidelines.
Final Thoughts
Eating well with IBS or food intolerances doesn’t mean giving up the things you love. With a few thoughtful tweaks, you can still enjoy your favourite flavours, like this mint choc chip low FODMAP ice cream recipe, while supporting your digestive health.
Make it once, and you might just want to keep it stocked in your freezer. It’s creamy, cooling, and incredibly kind to your gut.
You deserve to feel well and enjoy your food. And a little scoop of something sweet can be part of that journey.
