It’s party time! Over the craziness that was the last month, with me travelling around Australia giving seminars about the low FODMAP diet, it escaped my attention that I had just passed the 100 mark for blog posts/recipes published on A Less Irritable Life. This one makes #103. So it’s time for a celebration with some super yummy Low FODMAP Chocolate Cupcakes that won’t upset sensitive tummies.

Low FODMAP Chocolate Cupcakes with Mint Glaze {gluten-free, dairy-free} | A Less Irritable Life


Cakes and food intolerances aren’t always an easy mix

It’s actually been a long time since I’ve eaten cake. When you need to avoid dairy, on top of following a low FODMAP diet, most cakes or desserts that are available in cafes and restaurants are off the menu. I have made my own suitable low FODMAP recipes for a beautiful Spicy Gingerbread Cake with Orange Glaze and a Chocolate Mug Cake that only takes 1 minute to cook, but a real chocolate cake… that’s something I hadn’t eaten for over 2 years.

So I pulled out a cookbook with one of my old favourite cake recipes that I used to make quite often, but which of course was all wrong for a restricted diet. I wasn’t to be deterred though and after only 4 goes, which I very much enjoyed taste testing, I’ve converted it to this delicious tummy-friendly version. And while I was already happy with the recipe, it was given the final seal of approval by my nephews, who were so happy with the cupcakes that they said I needed to teach their mum how to make them.

Low FODMAP Chocolate Cupcakes with Mint Glaze {gluten-free, dairy-free} | A Less Irritable Life


But you can make your own safe cakes at home

These beauties are of course low FODMAP, and are also gluten-free and dairy-free. I’ve used unsweetened almond milk as my low FODMAP milk of choice, but if you need to avoid nuts, you can use a different low FODMAP milk instead.

I’ve also played around a bit with the icing, topping half of the cupcakes with a mint glaze and half with a choc mint glaze. I love using glaze icing because it doesn’t require fancy piping techniques, just a dollop of glaze in the middle of each cupcake. But if you want to make the glazing even easier, you could use only one type of glaze and just double the quantity. Also, if you don’t feel like mint and instead want plain chocolate cupcakes, then leave out the mint essence and you’ll have a simple chocolate glaze.

But regardless of how you want to play things, I’m sure you’ll love these Low FODMAP Chocolate Cupcakes with Mint Glaze. They’re a beautiful dessert that’s well portioned and they’re lots of fun for a party. So make a batch and celebrate with me, because there’s nothing better than having delicious low FODMAP food that keeps your tummy happy while your taste buds smile.

Low FODMAP Chocolate Cupcakes with Mint Glaze {gluten-free, dairy-free} | A Less Irritable Life


Low FODMAP Chocolate Cupcakes with Mint Glaze {gluten-free, dairy-free} | A Less Irritable Life

Low FODMAP Chocolate Cupcakes with Mint Glaze

  • Author: Glenda Bishop
  • Prep Time: 30 minutes
  • Cook Time: 30 minutes
  • Total Time: 60 minutes
  • Yield: 16 cupcakes
  • Category: Desserts


Time to celebrate? These delicious low FODMAP chocolate cupcakes will be a hit, with their refreshing mint glaze. Plus they’re gluten-free and dairy-free.



  • 270g low FODMAP gluten-free flour blend (see notes)
  • 1 and 1/2 tsp guar gum (see notes)
  • 3 tsp gluten-free baking powder
  • 45g (1/2 cup) cocoa
  • 180g dairy-free margarine such as Nuttelex (or butter if you can tolerate dairy)
  • 1 tsp vanilla extract
  • 180g (3/4 cup) caster sugar (superfine sugar)
  • 3 XL eggs
  • 1 cup unsweetened almond milk

Mint Glaze

  • 120g pure icing sugar (powdered sugar)
  • 1/2 tsp dairy-free margarine such as Nuttelex (or butter if you can tolerate dairy)
  • 4 tsp unsweetened almond milk
  • 1/4 tsp mint essence

Choc Mint Glaze

  • 120g pure icing sugar (powdered sugar)
  • 4 tsp cocoa powder
  • 1/2 tsp dairy-free margarine such as Nuttelex (or butter if you can tolerate dairy)
  • 4 and 1/2 tsp water
  • 1/4 tsp mint essence



  1. Preheat the oven to 160°C (fan-forced). Line the muffin tins with 16 cupcake papers/liners.
  2. In a large bowl, sift the flour, guar gum, baking powder and cocoa. Whisk together with a balloon whisk until well combined. Set aside.
  3. In another large bowl, add the dairy-free margarine, vanilla extract and caster sugar. Beat using an electric beater until very light and fluffy. I do this with my Kenwood stand mixer using the K-beater, but a handheld electric beater works too – it just takes a bit longer.Then add the eggs, one at a time, beating until just combined. Next add half of the flour mixture and half of the milk, beating well, then add the remaining flour mixture and milk and beat until everything is completely incorporated into a thick batter. Make sure you scrape the sides of the bowl occasionally so everything gets mixed in properly.
  4. Divide the cake batter between the 16 cups and smooth the tops with the back of a small spoon. Bake at 160°C for 20-21 minutes or until they are just cooked – don’t overcook or they’ll become dry. You can test if they’re cooked by inserting a metal spatula into the centre of a cupcake – when it comes out clean or has a few crumbs, it’s cooked. When cooked, remove from the oven and rest the muffin trays on a cooling rack for about 5 minutes, then remove the cupcakes from the muffin trays and cool completely on the cooling rack before icing.

Mint Glaze

  1. Grab a small heatproof bowl (or top of a double boiler) and sift the icing sugar into it. Then add the dairy-free margarine, almond milk and mint essence. Mix until it forms a paste.
  2. Place bowl over a simmering saucepan that has about an inch of water in the bottom – this is to make a double boiler so that the heat from the water softens the glaze. Stir the glaze until it’s thin and pours easily from a spoon, but don’t overheat or the sugar will crystallise.
  3. Remove from the heat and very quickly pour a dessert spoon of glaze over each of the cupcakes until you’ve glazed half of them. If you pour the glaze in the centre of the cupcake, it should spread easily to cover the top.

Choc Mint Glaze

  1. Grab a small heatproof bowl (I quickly wash the bowl from the mint glaze and reuse it) and sift the icing sugar and cocoa into it. Then add the dairy-free margarine, water and mint essence. Mix until it forms a paste.
  2. Continue as described above for steps #2 and #3 for the Mint Glaze.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free and dairy-free. It can be made nut-free by using a different low FODMAP milk. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • If the gluten-free flour mix you’re using already contains a gum, such as xanthan gum or guar gum, you won’t need to add as much guar gum and instead should only use 1/2 tsp of guar gum for this recipe.
  • Gluten-free cakes have the best texture on the day they’re made, but these cupcakes are still okay for a couple of days because the icing and cupcake paper helps to seal in the moisture.
  • Make sure that the cocoa is pure and doesn’t contain any ingredients other than cocoa.
  • Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
  • Make sure that the icing sugar is pure and not an ‘icing mixture’, which has extra additives.

Low FODMAP Portion

  • Serving Size: 1 cupcake

Recipe ReDux: Small Bite Desserts

This recipe is part of the Recipe ReDux and the theme for this month is Small Bite Desserts, where we show you some healthier small bite dessert creations that are perfect for celebrations, without completely overdoing it.

Low FODMAP Chocolate Cupcakes with Mint Glaze {gluten-free, dairy-free} | A Less Irritable Life


For me, cupcakes are perfectly portioned desserts, with just the right amount of sweetness and treat factor, without overdoing it with excessively large slices of cake. This recipe was adapted from the Chocolate Peppermint Cake in the Women’s Weekly Cakes Cooking Class cookbook. To make it low FODMAP, gluten-free and dairy-free, so it’s suitable for sensitive tummies, I’ve used a low FODMAP gluten-free flour blend, added guar gum to help with stability, used a dairy-free milk and margarine, and used pure icing sugar. To make it a little healthier, I’ve cut back the sugar in the cupcakes by 25%, halved the amount of icing used (i.e. cut back on the icing sugar by 50%), and divided the recipe into 16 cupcakes (the original cake recipe served 12). But, I’m not pretending these are healthy snacks; they’re definitely a treat and not an everyday food.

You can see more recipes for small bite desserts by clicking on the link below. Note that most of those recipes won’t be low FODMAP, but you can use them for inspiration and substitute high FODMAP ingredients for low FODMAP ones so that they won’t upset your tummy.

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

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