Low-FODMAP No-Bake Chocolate Cheesecake Jars; Gluten-free

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Low-FODMAP No-Bake Chocolate Cheesecake Jars are an amazing summertime treat…

They are:






Who doesn’t love that?

No-Bake recipes are ideal for hot days when you don’t want to turn on your oven, and I have tons of options on my blog to choose from! Try my low-FODMAP No Bake Oats and Chocolate Cookies, low-FODMAP No Bake Energy Bites, low-FODMAP Avalanche Cookies and low-FODMAP No Bake Peanut Butter 2 Cereal Bars.

These low-FODMAP Chocolate Cheesecake Jars  come together in under 30 minutes and are so rich and creamy, they taste just like a baked version.  I like to crumble low-FODMAP cookies for a cookie-crust base (can use chocolate or vanilla), and add a bit of low-FODMAP Whipped Cream and low-FODMAP berries.  So good 🙂

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Check out over 400 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 FODMAP DATA AT TIME OF POSTING

Servings: 6-8 (depending on size of your jars)

Note: This is a very rich dessert, similar to a mousse.  If you are sensitive to high fat foods then adjust your portion to the amount you tolerate.

Prep Time: 30 minutes plus cooling and chilling

Total time: 30 minutes plus cooling and chilling

Equipment: Electric mixer, 3 mixing bowls, mason jars or tulip jars for serving


  • 6 ounces (150 g) semisweet or dark chocolate, chopped, plus extra for garnish
    • You can also use chocolate chips, but select a high quality chocolate (I used Ghirardelli)
    • 30 g is one low-FODMAP serving
  • 8 ounces lactose-free cream cheese, room temperature
    • I like to strain my lactose-free cream cheese overnight in the refrigerator to remove some of the liquid using cheesecloth, but that is not essential
      • Straining will not impact the lactose-free qualities (I confirmed this via email communication with Green Valley Creamery)
  • 1/2 cup confectioner’s sugar, plus to taste
    • I suggest you sift this first to remove lumps
  • 1 teaspoon vanilla extract
  • 1/2 teaspoon espresso or instant coffee powder (optional, do not substitute drip coffee granules)
    • This enhances the chocolate flavor
  • 1 cup (16 tablespoons) heavy whipping cream; divided, plus additional for serving if desired
    • 1/4 cup of the liquid is one low-FODMAP serving (this yields about 1/2 cup of prepared whipped cream)
    • Can also substitute chilled canned coconut cream (see my low-FODMAP Grocery Shopping Blog for tips on this ingredient, it is not the same as ‘cream of coconut’)
  • 8 ounces low-FODMAP, gluten-free vanilla/chocolate ‘sandwich’, or shortbread cookies, finely crushed or processed to a fine crumb in your processor
    • I used ‘Glutino’ Gluten free Vanilla Cream Sandwich Cookies
      • These contain: Confectioner’s Sugar, Tapioca Starch, Palm Oil, Cane Sugar, White Rice Flour, Tapioca Syrup, Cassava Flour, Egg Whites, Potato Flour, Natural Flavor, Soy Lecithin, Salt, Xanthan Gum, Baking Soda, Colored with Beta Carotene
    • Check your brand to ensure it has low-FODMAP ingredients
  • 1-3 tablespoons of melted butter or coconut oil (optional)
    • Creates a richer cookie crust
    • Adjust based on the type of cookies you select (I used 2 tbsp of melted coconut oil)
  • Garnish: low-FODMAP berries (strawberries, blueberries, raspberries), fresh mint and low-FODMAP Vanilla Bean Whipped Cream or more real whipping cream, per your tolerance


  • Crush or process your low-FODMAP cookies, and mix in the melted butter or coconut oil if desired
  • Divide evenly among your small jars and press down
  • Refrigerate until use
  • Place a large mixing bowl in the freezer to chill for making your heavy whipping cream
  • While this is chilling, place your chocolate and 2 tablespoons of the heavy cream in a double boiler or large microwave safe bowl
    • For microwaving, use 15-30 second intervals, stirring between
  • After melting, set chocolate aside to cool to room temperature in a large mixing bowl
  • When chocolate is cool, in a medium sized bowl beat your room temperature lactose-free cream cheese, confectioner’s sugar and vanilla using an electric mixer
  • Add the cream cheese mixture to the melted chocolate slowly, beating in between additions, then the espresso powder if using
  • Set this aside for now
  • Remove your chilled bowl from the freezer and place your chilled whipping cream in the bowl
  • Beat cream using your electric mixer until medium peaks form
  • Fold the whipped cream into the chocolate cream cheese mixture gently until completely smooth
  • Scoop the chocolate cheesecake into a large piping bag and pipe over your cookie bases
    • You can also just scoop it with a spoon
  • Top with fresh mint, chopped chocolate, fresh low-FODMAP berries and low-FODMAP Vanilla Bean Coconut Whipped Cream if desired
  • Repeat until the jars are full, I like to chill mine for about an hour, but you can also serve immediately

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Comments Rating 5 (3 reviews)

8 Responses

  1. Chocolate heaven

    These are so rich and decadent. I couldn’t stop myself from eating the whole thing!

  2. Delicious!

    This is a very rich and creamy dessert! If I make these again I will certainly be adding some unsweetened cocoa powder! Excited to try making the Pink Lemonade Tart next!

    1. Hi Leo,
      Thank you so much for your review. We are inclined to agree that it is very rich, but sooo good for a chocolate lover. Hope you enjoy the tart!

  3. Creme cheese

    I am having a hard time finding lactose free creme cheese. Can regular creme cheese be used if there are no major digestive issues with lactose?

    1. Great question! Yes if lactose is not a trigger, then regular cream cheese would work well. Good luck!

  4. I’m so looking forward to trying these. Your recipes have wonderfully clear & detailed directions!

    I’m trying to figure out (without doing all the math of adding the volume of ingredients) the best size for the dessert containers.

    1. Thank you! We aren’t sure if you are asking how big the jar should be? Mason jars are about 6-8 ounces, so those would probably allow for 6 servings. Hope that helps!

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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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