Chocolate Mousse

This low-FODMAP chocolate mousse folds whipped coconut cream into melted dark chocolate and sweetens with maple syrup instead of honey, keeping each small serving within tested limits.

Prep 15 min

Cook 5 min

Serves 4

Gluten-freeDairy-freeVegan

Ingredients

• 100 g (3.5 oz) dark chocolate, 70% cocoa or higher, dairy-free, chopped (this works out to about 25 g per serving, under the 30 g dark chocolate cap)
• 1 can (400 ml / 13.5 oz) coconut cream, chilled overnight (scoop the thick cream only, about 1 cup total, roughly 1/4 cup per serving)
• 2 tbsp (40 ml) pure maple syrup, plus more to taste
• 1 tsp vanilla extract
• 1 tbsp (5 g) unsweetened cocoa powder, optional (hold to about 2 tsp per serving)
• Pinch of salt
• Optional topping: a few fresh raspberries or a small scatter of chopped walnuts

Instructions

Melt the chocolate

1. Set the chopped chocolate in a heatproof bowl over a pan of just-simmering water, or use the microwave in short 20-second bursts, stirring between each.
2. Once smooth, stir in the maple syrup, vanilla, cocoa powder (if using), and a pinch of salt.
3. Let the mixture cool for a few minutes until barely warm to the touch. If it is too hot it will collapse the whipped cream, and if it is stone cold it will seize.

Whip the coconut cream

1. Open the chilled can without shaking it and scoop out the thick, firm cream from the top. Leave the thin watery liquid behind (save it for a smoothie).
2. Whip the cream with a hand mixer or whisk until it holds soft peaks, about 1 to 2 minutes.

Fold and chill

1. Stir a spoonful of the whipped cream into the warm chocolate to loosen it, then pour the chocolate back into the rest of the cream.
2. Fold gently with a spatula until no light streaks remain. Stop as soon as it looks even, so you keep the air in.
3. Divide between 4 small glasses or ramekins and chill for at least 2 hours before serving. Add the raspberries or walnuts just before eating.

Tips & Substitutions

• Aquafaba for a lighter mousse. Whip about 1/2 cup of the liquid drained from canned chickpeas to stiff peaks and fold it into the melted chocolate for an airier, coconut-free version. Use the whipped liquid only, not the chickpeas themselves.
• Dairy option. If you tolerate it, whipped lactose-free cream can replace the coconut cream. Keep each serving small and check the Monash app for current cream limits.
• Hold the chocolate cap. Stick to 70% or higher dark chocolate and keep each serving to 30 g. Milk chocolate adds lactose, and larger dark portions climb into moderate GOS and fructan territory.
• Sweeten with maple, not honey. Maple syrup stays low FODMAP at 1 tablespoon, while honey and agave add excess fructose.
• Skip sugar-free chocolate. Bars sweetened with maltitol, sorbitol, or xylitol can trigger symptoms even in small amounts, so choose one sweetened with cane sugar.
• Cocoa powder is optional and small. If you want a deeper flavor, keep added cocoa to about 2 teaspoons per serving to stay under the tested limit.

Why This Works

• Dark chocolate in small servings. A 30 g portion of dark chocolate tests low FODMAP, so a mousse built to keep each ramekin under that stays comfortable while still tasting rich.
• Coconut cream capped at 1/4 cup. Coconut cream is low FODMAP at about 1/4 cup per serving. Larger scoops bring in sorbitol, which is why the recipe splits one can across four small portions.
• Maple instead of honey. Maple syrup carries the sweetness without the excess free fructose found in honey and agave.
• No dairy, no lactose. Basing the mousse on coconut cream (or aquafaba) keeps it lactose-free from the start, so there is no dairy portion to watch.

Storage

Cover and refrigerate for up to 3 days. The mousse is best made ahead, since the chill time sets the texture. Freezing is not recommended because the coconut cream turns grainy on thawing. Keep to one small ramekin per serving so the dark chocolate and coconut cream both stay within tested amounts.

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.