Dark Chocolate, Seed and Nut Dipped Rice Cakes

Hello FODMAPers! For those of you in the USA, I hope you enjoyed a nice long weekend!  We spent the weekend in Maine getting in some long walks to the beach with Lucy….and celebrating Russ’ birthday with one too many cupcakes. All good stuff. Labor day is that dreaded mark to the end of summer …but fall in New England is up next…and typically is gorgeous…so there is nothing to be sad about… yet! 🙂

chocolate dipped rice cake

Today, I am sharing a quick and fun recipe…dark chocolate slathered rice cakes with delicious nut and seed toppings.  You might try a few dried cranberries too, if that gets you going. I used a little hemp seed (my favorite) but it is not yet tested by the Monash folks for FODMAP content so use per your personal tolerance. FYI: I used semi-sweet chocolate chips in this recipe. They are considered dark chocolate and most commercial semi-sweet chocolate chip brands should be suitable in a 2 tablespoon limit for FODMAPers.  Milk chocolate chips, however, will contain lactose!

Dark Chocolate, Seed and Nut Dipped Rice Cakes


  • 4-6 rice cakes; serving size 1 rice cake
  • 1/2 cup semi-sweet chocolate chips, melted (I melt in microwave, using microwave safe bowl and heat for about 20 seconds, stir and cook for another 20-30 seconds until melted. Be careful not to burn the chocolate.)
  • 1/3 cup mixture of suitable low FODMAP seeds and nuts (example: chopped pecans, walnuts, macadamia nuts; peanuts, sliced almonds, pumpkin,sunflower or chia seeds)


  1. Spread a thin layer of melted chocolate over rice cake.
  2. Sprinkle immediately with a mix of nuts and seeds (about 1 tablespoon)
  3. Place rice cakes on parchment lined tray and place in refrigerator until set; about 1 hour.
  4. Store in the refrigerator in tightly covered food storage container. Layer rice cakes between parchment or wax paper or in a wax paper sandwich bag.