Low FODMAP Brownie Recipe

The low FODMAP diet requires a lot of planning and preparation for every meal. These low FODMAP brownies are a game changer. Three simple ingredients and a five minute prep time. Thank you, Betty Crocker!

I always have a few boxes of Betty Crocker Gluten Free Brownie Mix on hand for numerous occasions, including taking to parties or hosting guests. Not to mention quenching my sweet-tooth here and there. You can dress them up or dress them down. And adding an extra egg will give them a cake-like texture. This little box is honestly one of the most versatile items in my pantry!

As a bonus, I never tell anyone that they’re gluten free (unless asked) and no one can even tell. I feel like that’s a baseline for great tasting food… people who are lucky enough to eat anything shouldn’t be able to tell that it’s fitting within numerous dietary restrictions.

Low FODMAP Brownies

Low FODMAP Brownie Recipe:



  1. Preheat oven to to 350 degrees for shiny metal pan or 325 degrees for dark or nonstick pan.
  2. Grease (or use a low FODMAP cooking spray) bottom of pan.
  3. In medium bowl, stir all ingredients until well blended (batter will be thick).
  4. Spread in pan.
  5. Bake as directed (8″x8″ pan, bake 28-31 minutes. 9″x9″ pan, bake 26-30minutes. 11″x7″ pan, bake 23-26 minutes.) or until toothpick inserted 2 inches from side of pan comes out almost clean
  6. Cool brownies, cut and serve.
  7. Store tightly covered.


Like this recipe? Let me know what you think and explore more low FODMAP recipes.


11 thoughts on “Low FODMAP Brownie Recipe

  1. Hi Heather, I just found your blog and I’m so glad I did! I’m seeing a GI doc next month for GI problems I’ve been having for too long to admit. Yesterday morning I read about the low FODMAP diet and after adhering to it yesterday and so far today, it has really calmed a flare-up I was having. I’m amazed! I just bought some Trader Joes GF brownie mix but was worried about using it since it contains cocoa, which is listed on your site as high FODMAP. However, you seem to not have any problems with the GF brownie mix mentioned above, so I’m wondering if maybe mine is fine too. Is cocoa’s FODMAP content unclear, or do you have another explanation for being able to tolerate the BC brownie mix? Or are you just willing to tolerate an IBS flare-up for brownies? 😉
    Thank you!

  2. Thank you for your response! I’m a little confused, though because I thought “cocoa” and “cocoa powder” were two names for the same thing. If not, I don’t know what else “cocoa” could refer to. Cocoa extract, if it is such a thing, would probably be called cocoa extract, so I’m still confused. I guess I could just try my gf brownie mix, but I’m feeling so goog and am in the first few days of eating low FODMAP, so I don’t want to rock the boat. Thanks again,

    • I have not had any issues with the cocoa in the brownies, so I am hoping its safe. I would avoid it if you’re fearful, and possibly make it a test item to add back into your diet after the elimination phase.

          • Hi Sheila, eggs are fine, as are hard cheeses (cheddar) and some soft cheeses (only brie and camembert as far as I’m aware). To be on the safe side, although I have to admit I’m not sure if this is right, I have been using lactose free cheddar cheese. All the gluten free stuff I am finding (including the same brand of brownie mix as this) are just in my local supermarkets – Coles and Woolworths here in Australia. Hope this helps 🙂

  3. I am actually only 13 years old, for the past eight months I have been having stomach issues which even got so bad is went to the ER, for possible appendicitis (at the time we thought it was my appendix) I have been put on The lowfod map diet by my specialist, but I am finding it really hard to pack lunches everyday with foods I won’t get bored with :-(( and I can’t seem to have to many desserts, so thank you! I however did have a question, is hot chocolate mix cocoa or cocoa powder? And do you know if it is low dismal? (With lactose free milk of course)

  4. Hi Heather,
    I have actually bought this brownie mix (Australian version, not sure where you’re located) and have noticed a common ingredient in a lot of the GF baking mixes – xanthan gum. I find much conflicting info about it online, and I’m sure that it’s one of those things you just have to try and see how you react to it personally, but I am curious – are you aware of it being an issue on a low FODMAP diet? Thanks!

    • Xanthan gum is a common ingredient in gluten free foods as a binder replacement for wheat flour. It has not been tested for FODMAPs, but I have never had any issues.

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