Chocolate Bark

This low-FODMAP chocolate bark is thin-set dark chocolate scattered with low-FODMAP nuts, pumpkin seeds, and flaky salt, using dark chocolate instead of milk chocolate to keep lactose down.

Prep 20 min

Cook 1 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 30 g per serve, so this bark is cut into pieces near that size.
• 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

Nut and chocolate serving sizes are per-portion caps. Check the Monash app for current tested serving sizes, since numbers get updated.

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 freely. Any low FODMAP nut works here, including walnuts, pecans, peanuts, and macadamias. Leave out pistachios and cashews, which are high FODMAP even in small amounts.
• 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.
• Leave dried fruit off. Raisins, dates, and dried apricots are high FODMAP. If you want a fruity note, a light scatter of freeze-dried strawberries keeps the amount small.
• 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. Cutting the slab into about 10 pieces keeps each serving near the 30 g dark chocolate serve, so you can grab one or two without stacking up FODMAPs.

Why This Works

• Dark chocolate has a tested low-FODMAP serve. Monash lists dark chocolate as low FODMAP at around 30 g, while milk and white chocolate hit their limits 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 each have generous low-FODMAP servings, unlike cashews and pistachios, which carry GOS and fructans.
• 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.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.