Low FODMAP, Dairy Free No-Bake Cheesecake Bites

Photos and recipe by @thefodmapfactor.

These Low FODMAP Cheesecake Bites are perfect: extra creamy, slightly tangy, with a touch of vanilla and an extra thick crust. Using our Almond Flour for the perfectly crumbly bottom, and our Grass-Fed Gelatin to give the top layer the perfect amount of thick creaminess, it’ll surprise anyone that these are Dairy Free and Refined Sugar Free! Not only are they Low FODMAP (read: tummy friendly), they also require NO BAKING, making this dessert the easiest, no-fuss recipe to make for your next treat.

What are FODMAPs and what is the Low FODMAP Diet?

FODMAPs are Fermentable Oligosaccharides, Disaccharides, and Polyls, which are short-chain carbohydrates present in a variety of different foods. As suggested by the acronym, these sugars are fermented rapidly by bacteria in the gut. For most people, this is perfectly fine. However for those with Irritable Bowel Syndrome (IBS), this can lead to digestive distress. The Low FODMAP diet is a three-step dietary plan created by Monash University to help those with IBS manage their symptoms through eliminating high FODMAP foods, and re-introducing them one by one to find triggers. Fortunately, research has shown that successful implementation of the diet can reduce stomach pain, bloating and distention, and improve bowel habits and quality of life. To learn more and for additional resources, visit MonashFODMAP.com.

Health Benefits of Consuming Gelatin

As the most abundant protein in the human body, collagen is present in all connective tissues, such as skin, bones, cartilage, tendons, ligaments and blood vessels. In other words, it’s the main component of what holds the body together! Gelatin is created by cooking collagen. And while the health benefits of consuming either are more or less the same, gelatin has many functional uses in cooking that make it irreplaceable, such as its ability to set into a firm gel.

Similar to collagen, adding gelatin into your diet may lead to the following health benefits:

• Improves joint and bone health
• Improves appearance of skin and hair
• Improves muscle recovery
• Anti-aging effects
• Reduced stress and anxiety
• Reduced symptoms of leaky gut
• Improves brain function and mental health
• Improves sleep quality

Cheesecake Bites Ingredients & FODMAP Content

For the Crust

Hearthy Foods Almond Flour - Almond flour serves as the base of the crust. Make sure not to skip the step to toast the almond flour, as toasting it gives the crust that quintessential graham cracker crust flavor. According to the Monash University FODMAP Diet app, almond flour is low FODMAP in 1/4 cup servings. 

Maple Sugar - We use maple sugar to keep this free of refined sugar. As maple sugar is made from maple syrup, which is Low FODMAP in 2 tablespoon servings, that makes maple sugar Low FODMAP. Feel free to substitute this for light brown sugar.

Ground Cinnamon - Also aids in achieving that quintessential graham cracker crust flavor.

Coconut Oil - Acts as the glue to the crust, holding all the crust ingredients together to achieve the slightest crunch.

For the Cheesecake

Maple Sugar - We use maple sugar in the cheesecake as well to keep it free of refined sugar. 

Hearthy Foods Grass-Fed Gelatin - A small amount of gelatin is all we need to help the cheesecake layer set, to give you the creamiest bite. As gelatin is all protein and little-to-no carbohydrates, there are no FODMAPs present.

Almond Milk - Added to help thin out the cheesecake layer for easy distribution before it sets in the fridge. Almond milk is Low FODMAP in 1 cup servings.

Vegan Cream Cheese - The only Low FODMAP vegan cream cheese we’re aware of is made by Kite Hill, comprised of Almond Milk, Salt, Enzyme, Xanthan Gum, Guar Gum, Mushroom Extract, Lactic Acid, Citric Acid, and Cultures. Because the mushroom extract is low on the ingredient list, it is likely Low FODMAP in the quantities consumed for this recipe. If you are able to consume dairy, the other Low FODMAP cream cheese is the lactose-free cream cheese by Green Valley Creamery. Feel free to use either for this recipe.

Lemon Juice - Adds the perfect amount of tang. Lemon juice is Low FODMAP in 1 cup servings.

Vanilla Extract - Amps up the flavor of the cheesecake layer significantly. Only trace amounts of FODMAPs are detected in 1 tablespoon servings.

What You'll Need

Measuring Cups and Spoons
Medium Skillet
Medium Bowl
Spatula
Small Bowl
Whisk
Large Mixing Bowl
Hand Mixer (Optional)
Mini-Cupcake Liners OR Regular Cupcake Liners
24-Count Mini Muffin Tray OR 9-Count Muffin Tray

This recipe yields 24 mini cheesecake cups or 9 regular-sized cheesecake cups.
Prep Time: 30 minutes
Time to Set: 3 hours

Ingredients

For the Crust
1 cup fine, blanched almond flour
1/4 cup maple sugar
1/2 teaspoon ground cinnamon
1/4 cup coconut oil, melted

For the Cheesecake
1/4 cup maple sugar
2 teaspoons grass-fed gelatin
1/2 cup unsweetened almond milk
8 ounces vegan cream cheese
1-1/2 teaspoons lemon juice
1/2 teaspoon vanilla extract

Method

1. Toast the Almond Flour: Heat skillet on medium-high. Add almond flour, and let sit for 2 minutes before beginning to stir consistently with a spatula. Stir and continue to toast until almond flour is nutty and fragrant, and turns a deep golden. Once you start to see the bottom layer of almond flour touching the pan turn a deep brown as you stir, it is ready to take off the heat. This should take 4-6 minutes.
2. Make the Crust: Transfer the almond flour immediately to a medium bowl. Add maple sugar and cinnamon and stir to combine thoroughly. Add melted coconut oil and mix until coconut oil is evenly distributed. Set aside.
3. Prepare the Cheesecake Layer: In a small bowl, mix gelatin and maple sugar. Add almond milk and whisk until gelatin is dissolved.
4. In a large bowl, add cream cheese, lemon juice and vanilla extract. Beat with a hand mixer or by hand until ingredients are combined and mixture is creamy. Gradually add in gelatin mixture, beating until well combined.
5. Assemble the Cheesecake Bites and Set: Prepare either mini-muffin tin or full-sized muffin tin with 24 mini-cupcake liners or 9 cupcake liners, respectively. Distribute crust mixture evenly between tins, pressing mixture down into each tin with your fingers or a teaspoon to condense into a firm crust. 
6. Distribute: Distribute cheesecake mixture evenly between the tins, spreading the mixture with a spoon to evenly fill each tin.
7. Cover: Cover and place in the fridge to set for 3 hours. Add fruit as garnish and enjoy!