Low FODMAP Chocolate Peanut Butter Lava Cakes

When I am home working on new recipes for my blog, I think to myself, how lucky am I? I do love my job! Today, I am heading off to Kansas City, MO to do a talk on nutritional approaches to managing GI symptoms in the athlete. I have been on quite the speaking circuit lately, which is a lot of fun too!  In about a week and a half, Digestive Disease Week will kick off in San Diego.  I will be attending DDW and will be sure to post a recap of that meeting when I get back.

I am not a chef and I don’t always follow recipe instructions (oops 🙂 ), but in general, I have an innate ability to put ingredients together to create something yummy. I love baking as much as I like cooking up a nourishing meal.  Today, I am sharing a yummy dessert recipe, a Low FODMAP Chocolate Peanut Butter Lava Cake. 

peanut butter lava cake

I can’t take full credit for this recipe inspiration today…as making lava cakes is really new to me.  But, who doesn’t love a moist cake oozing with a delectable filling?  The original recipe inspiration came from Food and Wine. I just tweaked the recipe a bit to make it lower in FODMAPs. I find these dense cakes are great to share. Russ and I are happy to share a ramekin. I do have a sweet tooth and love a good dessert but… I try to keep it real and not overindulge. If you are on the low FODMAP elimination diet, you might try to stick to 1/2 a ramekin portion and assess your tolerance. Everyone’s tolerance to chocolate is different.

peanut butter topping in lava cake

When preparing this delicious cake, the chocolate mixture is layered with a little sweet peanut butter yumminess.

lava cake bite

I tried a couple versions of this decadent cake and both times, the filling was gooey but not fully oozing. You can experiment and reduce the cooking time by a minute or two to find your perfect texture.  But, with an oozing center or not, this cake is so delightful!

cakes w: pb

I also learned that I could prepare the mixture in the ramekins in advance, cover with plastic wrap, refrigerate, and cook up later. How convenient is that!?!? When I tried this, I removed the ramekin from the refrigerator for about 10 minutes to warm up to room temperature before baking.

Low FODMAP Chocolate Peanut Butter Lava Cakes

Category: Low FODMAP Desserts & Other

Low FODMAP Chocolate Peanut Butter Lava Cakes


  • Serves 4-8 depending on serving size and your tolerance to chocolate!
  • 7 tablespoons unsalted butter, plus a little extra to grease ramekins (6 tablespoons for the chocolate cake and one tablespoon for peanut butter filling)
  • 1 tablespoon cocoa powder
  • 1/4 cup plus 1 tablespoon gluten free flour blend (I used King Arthur GF multipurpose flour blend)
  • 1/2 cup semi-sweet chocolate morsels
  • 3 tablespoons creamy peanut butter (I used Smucker's all natural)
  • 1 tablespoon confectioner's sugar
  • 1/2 cup granulated sugar
  • 3 large eggs at room temperature


  1. Preheat oven to 425 degrees F.
  2. Brush four 6 ounce ramekins with butter and dust with mixture of 1 tablespoon cocoa powder and 1 tablespoon GF flour.
  3. In medium sauce pan or in microwave, melt chocolate chips and 6 tablespoons butter. Set aside to cool, slightly.
  4. In small bowl, blend peanut butter, confectioner's sugar, and 1 tablespoon melted butter.
  5. In bowl w/ electric mixer or stand alone mixer, beat eggs and granulated sugar until pale.
  6. Gently drizzle chocolate mixture into egg mixture, beating mixture to blend.
  7. Fold in 1/4 cup of gluten free flour blend.
  8. Fill ramekins about 2/3 full with chocolate mixture, top with a tablespoon of the peanut butter mixture, then cover with remaining chocolate mixture.
  9. Place ramekins on cookie sheet and bake for 15 minutes.
  10. Let cakes rest on cooling rack for 5 minutes.
  11. Using butter knife, gently run around edge of ramekin to loosen cake.
  12. Place on serving dish and dust w/ confectioner's sugar if desired.

8 replies on “Low FODMAP Chocolate Peanut Butter Lava Cakes

    • katescarlata

      You could try to bake in well greased muffin tin (which is a little smaller than the ramekin) —spreading mixture out over 8 muffin size portions–but cooking time would need to be adjusted–and not sure how long –maybe try cooking for 8-10 minutes. Might need to experiment a bit.

  • Cindy

    Unfortunately, peanut butter does not sit well with me since my IBS diagnosis. What other filling ideas could be used?

  • Jools Hodges

    This looks great. Will try it thank you. I have recently been recommended by my GP here in the UK to follow a low FODMAP diet to deal with some digestive issues and am equally waiting for tests to come back for Celiacs. I found your amazing site while looking for general information. I have been looking for something for the odd sweet tooth craving. I don’t know if you have these products in the US but, if you do and in your opinion, are Alpro Soya Chocolate desserts and Mrs Crimbles Maccaroons low FODMAP? I have been told both are ok but one uses Soya Bean and the other has Coconut in. Maybe it is a negligible amount but I wondered your opinion.

  • Marina Brand

    Hello Kate,
    since my GI recommended me to try the LOW FODMAP diet for my IBS, I’ve been referring a lot to your very helpful website. I have a question about the GF flour we have here in Canada that contains beet root fibre. Is it safe for IBS?

Comments are closed.