Hot Chocolate

This low-FODMAP hot chocolate uses unsweetened cocoa powder and lactose-free milk in place of regular milk, so you get a rich, warming mug without the lactose.

Prep 5 min

Cook 8 min

Serves 2

Gluten-freeVegetarian

Ingredients

• 2 cups (500 ml) lactose-free milk (or a low-FODMAP milk alternative such as almond or macadamia milk, see Tips)
• 2 tablespoons (about 16g) unsweetened cocoa powder
• 2 to 3 tablespoons (25 to 40g) white or cane sugar, to taste (or pure maple syrup)
• 1 tablespoon (15 ml) water, for the cocoa paste
• Pinch of salt
• 1/2 teaspoon vanilla extract
• Optional: 20 to 30g dark chocolate (70% cacao or higher), chopped, for a richer mug (keep to 30g per serving)

Instructions

Make a smooth cocoa paste

1. In a small bowl, add the cocoa powder, sugar, and a pinch of salt.
2. Whisk in the tablespoon of water until you have a smooth, lump-free paste. Mixing the cocoa with a little liquid first keeps it from clumping once it hits the hot milk.

Heat the milk

1. Pour the lactose-free milk into a small saucepan and set it over medium heat. Warm it until it steams and small bubbles form at the edge, but do not let it boil.
2. Whisk the cocoa paste into the warm milk until fully combined.
3. If you are using dark chocolate, add it now and whisk until it melts and the drink looks glossy, about 1 to 2 minutes.
4. Remove from the heat and stir in the vanilla.

Serve

1. Taste and adjust the sweetness with a little more sugar or maple syrup if you like.
2. Divide between two mugs and serve right away. A dusting of extra cocoa or a light pour of lactose-free whipped cream works well on top.

Tips & Substitutions

• Dairy-free version. Swap the lactose-free milk for almond, macadamia, or rice milk. Check the label and skip any that list inulin or chicory root fiber, which are added to some products and are high in fructans.
• Sweetener swaps. Cane sugar and pure maple syrup are both low-FODMAP at these amounts. Avoid honey and agave, and skip sugar-free polyol sweeteners like xylitol, sorbitol, and maltitol.
• Dark chocolate cap. If you add chopped dark chocolate, keep it to about 30g per serving so the drink stays within a low-FODMAP portion.
• Whipped topping. Cream is low-FODMAP in small servings, so a spoonful of lactose-free whipped cream on top is fine. Keep the pour modest rather than a heavy mound.
• Spice it up. A pinch of cinnamon or a tiny pinch of cayenne stirred in with the cocoa adds warmth. Avoid pre-mixed chai or spice blends, which can hide onion, garlic, or chicory root.
• Mocktail garnish. For a festive touch, rub the mug rim with a strip of orange peel or drop in a peppermint stick as a stirrer.

Why This Works

• Cocoa powder is low-FODMAP in small servings. Unsweetened cocoa has been tested by Monash and stays low-FODMAP at these amounts. Two tablespoons split across two mugs keeps each serving comfortable.
• Lactose-free milk removes the lactose. Regular cow's milk is high in lactose, but lactose-free milk has the lactase enzyme added, so the sugar is already broken down and the milk is low-FODMAP.
• Cane sugar instead of honey. Table sugar is sucrose, which is low-FODMAP, while honey is high in excess fructose. Maple syrup is a low-FODMAP alternative if you prefer it.
• Portion-controlled dark chocolate. Dark chocolate is low-FODMAP up to about 30g, so capping the optional chocolate at that amount keeps the extra richness in range.

Storage

Hot chocolate is best made fresh, but leftovers keep in a sealed container in the fridge for up to 2 days. Reheat gently on the stovetop or in the microwave and whisk to bring it back together, since the cocoa can settle as it sits. If you scale the recipe up, store it in single-serving portions so you only reheat what you need.

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.