Fodshop’s Quick Microwave High Protein Low FODMAP Chocolate Brownie Recipe

Looking for a sweet treat that’s gentle on your gut, high in protein, and takes less than two minutes to make? This easy microwave brownie ticks all the boxes. 

It features Low FODMAP ingredients like buckwheat flour, pure maple syrup, and the Enlighten Me Shakes in Chocolate flavour. It’s the perfect recipe for anyone with IBS or those following a Low FODMAP diet who still want to enjoy a warm, indulgent dessert.

Ingredients (Serves 1):

• 3 tbsp buckwheat flour
• 2 tbsp Enlighten Me Shake (chocolate flavour recommended!)
• 1 tbsp cocoa powder
• 1 tbsp pure maple syrup
• 1 tbsp melted coconut oil
• 1–2 tbsp sugar (optional, depending on your sweet tooth)
• 3 tbsp lactose-free milk (or almond milk)

Method:

1. In a microwave-safe mug or bowl, mix all the dry ingredients.
2. Stir in the melted coconut oil, maple syrup, and milk until smooth.
3. Microwave for 60–90 seconds, depending on your microwave.
4. Enjoy warm as-is, or top with lactose-free yoghurt, berries, or a drizzle of Low FODMAP chocolate sauce.

Why Buckwheat and Maple Syrup?

Buckwheat flour is a nutritional powerhouse. Despite its name, it's not related to wheat and is naturally gluten-free. It provides fibre, plant-based protein, and antioxidants, making it an ideal base for a gut-friendly brownie.

Maple syrup offers natural sweetness with a lower FODMAP load compared to other sweeteners. In moderation, it’s well tolerated and brings a rich, caramel-like flavour along with minerals like manganese and zinc.

Together, these two ingredients support gut health and create a deliciously moist texture.

What Makes This Brownie High Protein?

The Enlighten Me Shake isn’t just for smoothies. With over 32g of protein per serve, it transforms this brownie into a satisfying, protein-packed snack. Designed to support digestion, muscle maintenance, and energy levels, it’s the perfect addition to a recipe like this. Plus, it’s FODMAP Friendly Certified, making it gentle on sensitive tummies.

Who is Fodshop?

Fodshop is your one-stop tummy-friendly shop located in Melbourne. They specialise in Low FODMAP groceries that are as delicious as they are dietitian-approved.

At Fodshop, you’ll find a wide range of gut-friendly products, including:

• The Enlighten Me Shakes
• Fodmapped For You simmer sauces
• Fodbods protein bars
• And plenty of pantry staples and snacks for people with IBS

They’re also a registered NDIS provider, making it even easier for those on personalised support plans to access nourishing, Low FODMAP foods that support their health journey.

Final Thoughts

This microwave brownie is a brilliant example of how gut-friendly eating doesn’t have to be boring. With just a few pantry staples and the Enlighten Me Shakes in Chocolate flavour, you can create a high-protein, Low FODMAP dessert that’s warm, fudgy, and gentle on digestion. Keep the ingredients on hand for whenever a chocolate craving strikes - your tummy will thank you.