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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