Front-on photo of peanut butter fudge cups stacked upon on a decorative wooden slice

Healthy Chocolate Cookie and Peanut Butter Fudge Cups | Vegan, Gluten-Free, FODMAP Friendly

  • Author: Ashlyn Lincoln
  • Prep Time: 10
  • Cook Time: 10
  • Total Time: 20 mins (plus 45 mins setting)
  • Yield: 10-12 cups 1x
  • Diet: Gluten Free



Chocolate Cookie Base

  • ¾ cup (120g) buckwheat grouts
  • ¼ cup (27g) flax meal (or 27g whole linseeds)
  • ¼ cup (43g) chia seeds
  • ⅓ cup (25g) cacao powder
  • ⅓ cup (60g) melted coconut oil
  • ¼ cup (80g) pure maple syrup

Peanut Butter Fudge Filling

  • ¾ cup (175g) 100% natural peanut butter (no added sugar)
  • 3 tbs (30g) melted coconut oil
  • 4 tbs pure maple syrup
  • Generous pinch fine sea salt (unless your PB is already salted)

Chocolate Topping

  • ⅓ cup (60g) melted coconut oil
  • 4 tbs cacao powder


  1. Line a 12-hole muffin tray with silicone cupcake moulds.
  2. In a high-speed blender or processor, process the buckwheat grouts, chia seeds, and flax meal until a crumbly mixture forms. I like to have some crunchy buckwheat bits in there, so I stop processing just before it turns into a fine flour.
  3. Add the cacao powder, melted coconut oil and maple. Process on low speed until it all comes together. Distribute the mixture evenly between the silicone cups and use your fingertips to press it in firmly. There should be enough to fill 10-12 cups, one-third of the way. Freeze for 10 mins.
  4. In the meantime, combine all Peanut Butter Fudge Filling ingredients in a bowl. Remove cups from the freezer and spoon the peanut butter filling on top of the bases, smoothing with the back of the spoon. Freeze for 20 mins, ensuring a completely flat position.
  5. In a small bowl, whisk the Chocolate Topping ingredients to combine. Remove cups from freezer and pour the chocolate mixture over the peanut filling. Carefully return to the freezer for 15 mins, again ensuring a completely flat position. Once completely set, transfer to an airtight container and store in the fridge for up to one week or freeze for up to a month. Sprinkle with fancy sea salt flakes and crushed roasted peanuts before serving 🥜🍫💕



  • Flaxseed meal (ground linseeds) is high in GOS, or Fermentable Galacto-Oligosaccharides (AKA the ‘O’ in ‘FODMAP’) when consumed in amounts larger than 30g in one sitting. However, according to Monash University, 1 tbs or 15g of flax meal is considered low in GOS, and should be tolerated by people with IBS or fructose malabsorption. One serving of this recipe (one cup) contains a very low (less than 3g!) amount of flax.
  • Chia seeds are high in Fructans (AKA the ‘F’ in ‘FODMAP’) when consumed in amounts larger than 48g in one sitting. According to Monash, 2 tbs or 24g of chia is considered low in fructans and should be tolerated by people with IBS or fructose malabsorption. One of these cups contains only 4g of chia.
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