Chocolate Bark

Low FODMAP chocolate bark of dairy-free dark chocolate topped with walnuts, pecans, peanuts, macadamias, pumpkin seeds, and flaky salt.

Prep 20 min

Cook 10 min

Serves 10

Gluten-freeDairy-freeVegan

Ingredients

• 200 g (7 oz) dairy-free dark chocolate (70 to 85% cocoa), chopped, or good-quality dark chocolate chips. Monash lists dark chocolate as low FODMAP at about 5 squares (25g) per serve; each of the 10 shards has about 20 g.
• 30 g (about 10 halves) walnuts, roughly chopped
• 20 g (about 10 halves) pecans, roughly chopped
• 30 g (about 3 tablespoons) unsalted peanuts, roughly chopped
• 20 g (a small handful, about 10) macadamia nuts, roughly chopped
• 2 tablespoons (about 20 g) pumpkin seeds (pepitas)
• Flaky sea salt, a few pinches
• Optional: 1/2 teaspoon neutral oil, to loosen the chocolate if it thickens

The quantities above are for the whole batch, which makes 10 shards; one shard is one serving and holds one-tenth of everything listed. Look up any ingredient in the FODMAP Foods app to see how its rating changes with portion size.

Instructions

Prep the pan and toppings

1. Line a baking sheet or tray with parchment paper. Choose a tray that fits in your fridge.
2. Roughly chop the walnuts, pecans, peanuts, and macadamias, leaving some larger pieces for texture. Combine the chopped nuts with the pumpkin seeds in a small bowl.

Melt the chocolate

1. Bring 1 inch (2.5 cm) of water to a gentle simmer in a saucepan. Set a dry heatproof bowl on top so the base does not touch the water. Add the chocolate and stir until almost melted.
2. Take the bowl off the heat just before the last few pieces dissolve, then stir off the heat until smooth. Residual warmth finishes the job and keeps the chocolate from scorching. If it looks stiff, stir in the 1/2 teaspoon of oil. (To melt in the microwave instead, heat in 30-second bursts, stirring between each.)

Assemble and set

1. Pour the melted chocolate onto the parchment and spread it into a thin, even slab about 1/4 inch (5 to 6 mm) thick with an offset spatula or the back of a spoon.
2. Scatter the nut and seed mix evenly over the surface and press it gently into the chocolate so it sticks.
3. Sprinkle a few pinches of flaky salt across the top.
4. Chill in the fridge for 30 to 60 minutes, or leave in a cool spot until fully firm. Lift the parchment off and break the slab into 10 rough shards.

Tips & Substitutions

• Swap the nuts by weight. Walnuts, pecans, peanuts, and macadamias are interchangeable gram for gram at the listed total. Cashews and pistachios are high FODMAP at a typical handful, so leave them out.
• Skip sugar-free chocolate. Bars labeled "sugar-free" often use polyols such as maltitol, xylitol, or sorbitol, which are high FODMAP. Use real dark chocolate instead.
• Go light on fruit. Raisins, dates, and dried apricots are high FODMAP beyond small amounts. For a fruity note, scatter 2 tablespoons of freeze-dried strawberries over the whole slab.
• Toast the nuts for depth. Dry-toast them in a skillet over medium heat for 3 to 5 minutes and cool before use. This is optional and adds a short cook step.
• Cool slowly for snap. For a glossier finish and cleaner break, set the bark at cool room temperature rather than the fridge, which can dull the surface.
• Break it into portions. Cut the slab into 10 even shards. One shard is one serving, with about 20 g of dark chocolate.

Why This Works

• Dark chocolate has a tested low-FODMAP serve. Monash lists dark chocolate as low FODMAP at about 5 squares (25g), while milk chocolate hits its limit sooner because of the added milk and lactose. Choosing dark keeps lactose in check.
• These nuts are the low-FODMAP ones. Walnuts, pecans, peanuts, and macadamias are low FODMAP at the amounts per shard; cashews and pistachios have small or no low FODMAP servings.
• No onion, garlic, or bottled add-ins. Bark is a naturally clean format, so there are no hidden fructans from sauces, syrups, or seasoning blends.
• Sweetness comes from the chocolate itself. There is no honey, agave, or high-fructose corn syrup, so the usual high-FODMAP sweeteners stay out.

Storage

Layer the shards between parchment in an airtight container. They keep in the fridge for up to 2 weeks or at cool room temperature for about 1 week. For longer storage, freeze for up to 3 months and let the pieces come back to cool temperature before eating. A pale bloom on the surface is harmless and only affects looks.