low fodmap nutella - karlijnskitchen.com

Low FODMAP Nutella – Healthy hazelnut spread

Compared to all Nutella lovers out there, I have never been really crazy about Nutella. My mum never bought it when I was a kid. We always ate peanut butter and duo penotti (a brown and white chocolate spread). But since a few years, I started to appreciate Nutella more. Especially the combination of peanut butter and Nutella on a sandwich. That tastes just like a snicker, so so good! The only disadvantage is that my stomach reacts very badly to the large amount of sugar and fat that Nutella contains (let alone the lactose). One sandwich is enough to give me a very upset stomach. Because Nutella is very enjoyable to eat now and then and because it is great to use for baking, I made my own low FODMAP Nutella. Without lactose and without too much sugar. This recipe was inspired by the recipe for hazelnut pecan spread by Emma Hatcher from The FODMAP Friendly Kitchen. I have adapted the recipe to my own taste.

Nutella is, obviously, made with hazelnuts. It isn’t a hazelnut cacao spread for nothing. Unfortunately, hazelnuts are only low FODMAP up to 15 g per portion and therefore I decided to use 100 g of hazelnuts and 100 g of pecans to make this Nutella. To make sure that you eat a low FODMAP portion, the advice is to divide the amount of Nutella that this recipe makes into 8 portions minimum. One portion is low FODMAP (1/8 of the entire recipe).

Did you know that 72% of regular Nutella is oil and sugar? Only 28% of the regular Nutella is cacao, hazelnuts and milk powder. Pretty insane actually. This low FODMAP Nutella really tastes like a hazelnut cacao spread and isn’t extremely sweet. It has a rich hazelnut chocolate flavour. I love it! Because it contains a lot less sugar, I find it easier to only have one tablespoon at a time and I don’t feel like eating half of the jar. If you like your Nutella to be sweeter you can add some more rice syrup, but for me personally the proportions in the recipe are perfect.

Note: this was the second time I made this Nutella. I was a bit impatient when I was making the nuts into a nut paste and I didn’t pulse long enough. Therefore the Nutella looks a bit chunky in the pictures. If you follow the instructions in the recipe and make sure you get a smooth nut paste, the Nutella will be a lot smoother.

What do you need (for at least 8 portions)

  • 100 g hazelnuts
  • 100 g pecans
  • 20 g cacao (2 tbsp)
  • 30 g rice syrup or maple syrup
  • 30 g coconut oil, melted
  • 80 ml dairy-free milk, I used unsweetened almond milk
  • A pinch of salt

How to make the low FODMAP Nutella

  1. Pre-heat the oven to 180 degrees Celsius (350 F)
  2. Bake the hazelnuts and pecans in the oven for 8 minutes.
  3. Remove the skins from the hazelnuts (or buy skinless hazelnuts).
  4. Put the nuts into a food processor (I used a hand blender, as I don’t have a food processor. This is a bit more difficult, but it still works) and make them into a  paste. It takes about 10 minutes to get a smooth paste.
  5. Add the cacao, rice syrup, coconut oil, salt or half of the milk.
  6. Mix again, until you have a smooth paste. If the Nutella is still too thick, add the other half of the milk. If you are happy with the consistency of the Nutella, leave the rest of the milk out.
  7. Store the Nutella in a closed jar in the fridge.

Enjoy! 

Will you let me know if you make my recipe for low FODMAP Nutella? I would love it if you would share your creations with me using the hashtag #karlijnskitchen on Instagram or by tagging me at @karlijnskitchen

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low fodmap nutella - karlijnskitchen.com

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Low FODMAP Nutella – Healthy hazelnut spread


  • Author: Karlijn
  • Total Time: 35 mins
  • Servings: 8 1x

Description

Low FODMAP Nutella! A hazelnut spread with real ingredients, little sugar and a delicious hazelnut flavour. Low FODMAP, gluten free, dairy free, vegan.


Ingredients

Scale
  • 100 g hazelnuts
  • 100 g pecans
  • 20 g cacao (2 tbsp)
  • 30 g rice syrup or maple syrup
  • 30 g coconut oil, melted
  • 80 ml dairy-free milk, I used unsweetened almond milk
  • A pinch of salt

Instructions

  1. Pre-heat the oven to 180 degrees Celsius (350 F)
  2. Bake the hazelnuts and pecans in the oven for 8 minutes.
  3. Remove the skins from the hazelnuts (or buy skinless hazelnuts).
  4. Put the nuts into a food processor (I used a hand blender, as I don’t have a food processor. This is a bit more difficult, but it still works) and make them into a paste. It takes about 10 minutes to get a smooth paste.
  5. Add the cacao, rice syrup, coconut oil, salt or half of the milk.
  6. Mix again, until you have a smooth paste. If the Nutella is still too thick, add the other half of the milk. If you are happy with the consistency of the Nutella, leave the rest of the milk out.
  7. Store the Nutella in a closed jar in the fridge.
  • Prep Time: 35 mins

 

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7 Comments

  • Laura Jenkins says:

    I made this for the first time yesterday! It is nice to have a treat. I did add more maple syrup, but I think it’s still Low FODMAP for a normal serving size. Thank you!

  • Becca Keiser says:

    This is delicious. Thanks so much for the recipe. Can this be frozen? I made a double batch and would love to save some for later.

  • Joakim says:

    Hello,

    Thanks for this recipe! This is really nice as I’m fructose intolerant it can help me a lot.
    About the coconut oil melted you mean that it needs to be heated to be liquid and then put in the mix? The Nutella isn’t going to be solid after putting the Nutella in the fridge ?
    Do you also know how much time we can keep it?

    Thanks !
    Joakim

    • Karlijn says:

      Hi Joakim,

      Yes, the coconut oil just needs to be heated until it is liquid.
      It is not going to be as solid as real Nutella. It is not going to get hard, if that is what you mean. It will stay easy to spread.
      If you store it in the fridge, I would say you can store it for up to 2 weeks.

  • ML says:

    Wow, this is delicious! Thank you for this recipe. Will be a staple in our home.

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