I love hot chocolate. I think it is one of the best parts about winter. Sadly, regular hot chocolate you buy at the store or at Starbucks is likely to be high in FODMAPs (lactose in particular). Luckily for us, it is pretty easy to make your own at home! This week I am posting FOUR hot chocolate recipes. I thought I would start off with a simple low calorie low FODMAP hot chocolate. If you are like me, and want to be drinking hot chocolate almost every week when it’s cold out, this recipe is perfect!
So many people buy hot chocolate mixes at the grocery store, or go to coffee shops, without realizing how easy it is to make your own hot chocolate. This recipe is great for someone who is making their own hot chocolate for the first time.
There are three essential ingredients for this recipe: milk, cocoa and sweetener.
You can use your preferred low FODMAP milk. If you know you are okay with lactose, you can use normal cows milk. I have tried this recipe with lactose-free cows milk and soy milk. If you use soy milk, make sure to use one made with soy protein, not soy beans, to keep the FODMAPs low. Almond milk is another option, but I have not personally tried it yet in this recipe. I usually drink cows or soy milk because they are higher in protein. Coconut milk is only low FODMAP at 1/2 cup.
I am so grateful that small amounts of cocoa powder is low FODMAP. Cocoa powder is low at 2 heaped teaspoons (8 g). At larger servings, it is high in fructans and galacto-oligosaccharides. This recipe only needs 2 levelled (not heaped) teaspoons.
Sweetener is of course essential to a tasty hot chocolate. I used 2 teaspoons of white sugar in this recipe to add some sweetness while keeping the overall sugar level down. One cup of this hot chocolate made with 1% milk and white sugar has less than 145 calories. If you wanted to lower the calories further, you could use skim milk or a low FODMAP artificial sweetener, such as Splenda/sucralose or stevia. Make sure to check the ingredients list of all artificial sweeteners, since some have added sugar alcohols (in particular some stevia blends). It’s best to consume artificial sweeteners in moderation, even if they are low FODMAP.
You may be thinking that 125 calories is super low, or you may be thinking that it is quite high. It is all about perspective. To give you a comparison, a grande sized peppermint hot chocolate (note: high in lactose) at Starbucks has 500 calories (whole milk and with whipped cream), along with 61 g of sugar (approx. 15 teaspoons). See the Starbucks Canada holiday drink nutrition facts here.
Now that I’ve scared you with those incredible nutrition facts, I hope you enjoy my low calorie low FODMAP hot chocolate recipe!
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.
I love this simple low calorie low FODMAP hot chocolate recipe, but I do sometimes get bored of plain old hot chocolate. I will be posting three more hot chocolate recipes this week, so stay tuned! Make sure to subscribe to my email newsletter or follow me on social media to stay updated.
What are some of your favourite winter drinks?