Low-FODMAP Banana Bars with Chocolate Cream Cheese Frosting; Gluten-free

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Who isn’t dying to make these low-FODMAP Banana Bars?

They are MOIST.


FULL of banana flavor.

Packed with chocolate chips.

Then I COVER them with my low-FODMAP CHOCOLATE cream cheese frosting.  It is super smooth, rich and so creamy.

You can never have too much chocolate 🙂

FACT: You will be addicted on the first bite.

FODMAP Fact: Although bananas are often considered a high-FODMAP food, pay attention to ripeness and portion size.  The riper the banana, the higher the amount of sugars in it (note: they taste sweeter) and higher FODMAP content.  Due to that fact, you should stick to about 1/3 ripe banana per serving.  However, if you select unripe bananas, you can enjoy a whole medium sized fruit.

For this recipe, you w ill use ripe banana, but since the recipe serves 25 or more, it is well within the FODMAP level per piece.  Full of flavors that you can enjoy!

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP Meal Plan, FODMAP Tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available data at time of posting)

Serves: 25

Prep time: 15 min

Bake time: 25 min

Total time: 40 min

Equipment: 15x10x1 rimmed sheet baking pan (jelly roll pan)


  • 1 & 1/2 cups sugar
  • 3/4 cup canola or avocado oil
  • 3 large eggs, room temperature
  • 3 medium ripe mashed bananas (340g)
    • About 1/3 ripe banana/35g is one low-FODMAP serving
  • 2 teaspoons vanilla extract
  • 1 & 1/2 cups all-purpose low-FODMAP, gluten-free flour (I like Authentic Foods GF Classical Blend)
  • 3/4 teaspoon xanthan gum, if not added to your flour
  • 1 & 1/2 teaspoons baking powder
  • 3/4 teaspoon baking soda
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 1 cup (170g) semisweet chocolate chips or chunks, can also use 1 cup toasted walnut pieces
    • 30g of chocolate is one low-FODMAP serving
    • To toast nuts, place in 350F oven for about 5 minutes (this makes them so much more tasty!)
  • Low-FODMAP Chocolate Cream Cheese Frosting (below), Low-FODMAP Cream Cheese Frosting, or other low-FODMAP frostings for dairy-free option: Chocolate, Vanilla, Brown Sugar Cream, Peanut Buttercream, Maple Buttercream, Salted Caramel
  • Baking spray, or vegetable shortening for greasing (I use my low-FODMAP Magical Cake Pan Release Paste!)

For Chocolate Cream Cheese Frosting

  • 8 ounces lactose free cream cheese, room temperature
  • 1/2 cup unsalted butter, softened
  • 1/2 cup (40g) cocoa powder
    • 8g is one low-FODMAP serving
  • 3-4 cups confectioner’s sugar (depending on desired consistency)
  • 1/2 teaspoon espresso powder (optional, adds to the depth of the flavor)
    • Note: This is NOT the same as ‘instant coffee’ or instant espresso.  It is a baking ingredient that you purchase as a separate product, not meant for drinking ?
    • If you want to substitute instant espresso granules or instant coffee powder, then you may need more of the product.  Brew about 1 tablespoon instant granules in 1 teaspoon of warm water and use in place of the espresso powder.  Make adjustments to the potency of your product.


  • Grease your 15X10X1 inch pan and line with parchment paper, if desired
  • Preheat oven to 350F and place rack in center of oven
  • In a large bowl mash bananas, then add eggs, sugar, and oil and beat to combine
  • In a separate medium bowl combine the low-FODMAP flour, xanthan gum, baking powder, baking soda, cinnamon and salt
  • Add the flour mixture to the egg/oil mixture slowly and beat to incorporate, scraping bowl as needed
  • Mix in vanilla
  • Fold in chocolate chips or walnuts
    • If you don’t want them to sink, toss the chips in some LF flour before adding (I forgot!)
  • Transfer to your prepared baking pan
  • Bake at 350° for 23-28 minutes or until a toothpick inserted in the center comes out clean. It should be slightly golden and soft and light to touch
    • Ovens vary, yours may need more or less time
  • Transfer to wire rack to cool completely.  Wait until cooled to frost
  • While cooling, prepare your desired frosting

For the low-FODMAP Chocolate Cream Cheese frosting

  • Using your stand mixer, with the flat paddle, mix lactose-free cream cheese and butter until smooth and creamy
  • Add in cocoa powder and beat until there are no lumps and the color is completely combined
  • One cup at a time, mix in the confectioner’s sugar until completely smooth and desirable consistency
  • Add the espresso powder and adjust to taste
  • Spread over cooled bars, and enjoy!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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