6 Gluten Free Dairy Free Sweet Treats For PMS

Sweet cravings before your period can feel very specific.

Sometimes you want chocolate. Sometimes you want something salty-sweet. Sometimes you want a warm dessert that feels comforting without turning into a whole baking project.

These gluten free dairy free sweet treats are built around that kind of craving. They are rich, snackable, chocolatey, warm, or salty enough to feel satisfying, while still using normal dessert ingredients.

This is not about fixing PMS with dessert. It is about having better sweet options ready when the craving hits.

Quick disclaimer: This is not medical advice. If you have severe PMS symptoms, persistent pain, or health concerns, please consult with a healthcare provider.

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1. Dark Chocolate Almond Butter Cups

Prep Time: 15 minutes | Chill Time: 45 minutes

These are rich chocolate cups with a creamy almond butter center.

Ingredients:

• 1 cup dairy free chocolate chips
• 1/2 cup almond butter
• 2 tablespoons maple syrup
• 1 teaspoon vanilla extract
• Pinch of salt

Instructions:

1. Line a mini muffin pan with paper liners.
2. Melt chocolate chips until smooth.
3. Spoon a thin layer of chocolate into each liner.
4. Chill for 10 minutes.
5. Mix almond butter, maple syrup, vanilla, and salt.
6. Add a small spoonful of filling over the chocolate.
7. Cover with more melted chocolate.
8. Chill until firm.

Why It Works: Chocolate and almond butter make these feel rich enough for a serious sweet craving. The salt helps balance the sweetness, and the chilled texture gives each cup a candy-style bite. They also store well, which matters when you want something ready instead of starting from scratch. Keep them in the fridge or freezer for the best texture.

2. Salted Chocolate Date Bites

Prep Time: 12 minutes | Chill Time: 30 minutes

These are chewy, chocolatey, and slightly salty.

Ingredients:

• 1 cup soft pitted dates
• 1/3 cup almond butter
• 2 tablespoons cocoa powder
• 1 teaspoon vanilla extract
• Pinch of salt
• 2 tablespoons mini dairy free chocolate chips
• Flaky salt, optional

Instructions:

1. Mash dates with almond butter, cocoa powder, vanilla, and salt until thick and sticky.
2. Fold in mini chocolate chips.
3. Roll into small bites.
4. Add a tiny pinch of flaky salt on top if using.
5. Chill for at least 30 minutes.
6. Store in the fridge.

Why It Works: Dates make the bites sweet and chewy, while cocoa powder gives them a deeper chocolate flavor. Almond butter helps the mixture hold together and makes the texture more satisfying. The salt is small, but it matters because it makes the chocolate taste stronger. These are good when you want something sweet without needing to bake.

3. Peanut Butter Banana Chocolate Bites

Prep Time: 15 minutes | Freeze Time: 1 hour

These are cold, creamy banana bites with chocolate and peanut butter flavor.

Ingredients:

• 2 bananas, sliced into thick rounds
• 1/4 cup peanut butter
• 3/4 cup dairy free chocolate chips
• 1 teaspoon coconut oil

Instructions:

1. Line a tray with parchment paper.
2. Spread a small amount of peanut butter over the top of each banana slice.
3. Freeze for 20 minutes.
4. Melt chocolate chips with coconut oil.
5. Coat each banana slice in chocolate.
6. Freeze until firm.
7. Store in a freezer-safe container.

Why It Works: Cold banana turns creamy, peanut butter adds richness, and the chocolate coating makes each bite feel like a freezer candy. The recipe gives you sweet, creamy, and chocolatey in one small piece. It is also easy to portion, which helps when you want a few bites instead of a full dessert. These taste best straight from the freezer after a short rest.

4. Warm Cinnamon Apple Crumble Bowl

Prep Time: 10 minutes | Cook Time: 18 minutes

This is a warm spoon dessert for when chocolate is not the craving.

Ingredients:

• 1 large apple, diced
• 1 tablespoon maple syrup
• 1 teaspoon lemon juice
• 1/2 teaspoon cinnamon
• 1/4 cup certified gluten free oats
• 2 tablespoons almond flour
• 1 tablespoon coconut sugar
• 1 tablespoon melted coconut oil
• Pinch of salt

Instructions:

1. Preheat the oven to 350°F.
2. Add diced apple, maple syrup, lemon juice, and cinnamon to a small oven-safe bowl.
3. Mix oats, almond flour, coconut sugar, coconut oil, and salt.
4. Sprinkle the crumble over the apples.
5. Bake for 16 to 18 minutes, until bubbling and soft.
6. Let cool slightly before eating.

Why It Works: Warm apple cinnamon flavor feels comforting without needing a complicated recipe. The oat crumble gives the bowl texture, while the apples soften into a sweet filling. This is especially good when you want something cozy and spoonable. It is small enough for one serving but still feels like dessert.

5. Chocolate Cherry Oat Bars

Prep Time: 15 minutes | Cook Time: 25 minutes

These bars bring together chocolate, oats, and a jammy cherry layer.

Ingredients:

• 1 1/2 cups certified gluten free oats
• 1 cup almond flour
• 1/3 cup coconut sugar
• 1/3 cup melted coconut oil
• 1 teaspoon vanilla extract
• 1/4 teaspoon salt
• 1 1/2 cups pitted cherries, chopped
• 1 tablespoon maple syrup
• 1 tablespoon tapioca starch
• 1/3 cup dairy free chocolate chips

Instructions:

1. Preheat the oven to 350°F.
2. Line an 8-inch pan with parchment paper.
3. Mix oats, almond flour, coconut sugar, coconut oil, vanilla, and salt.
4. Press two-thirds of the mixture into the pan.
5. Toss cherries with maple syrup and tapioca starch.
6. Spread cherries over the crust.
7. Sprinkle chocolate chips over the cherry layer.
8. Crumble the remaining oat mixture on top.
9. Bake for 23 to 25 minutes.
10. Cool before slicing.

Why It Works: Cherries and chocolate make the bars feel more indulgent than a plain oat bar. The cherry layer turns jammy as it bakes, while the chocolate chips add richness. The oat crumble keeps the texture familiar and satisfying. These are good when you want something sweet enough to feel like a treat but still easy to slice and store.

6. Fudgy Brownie Mug Cake

Prep Time: 5 minutes | Cook Time: 1 minute

This is the fastest warm chocolate option in the batch.

Ingredients:

• 3 tablespoons almond flour
• 1 tablespoon cocoa powder
• 1 tablespoon maple syrup
• 1 tablespoon almond butter
• 2 tablespoons dairy free milk
• 1/4 teaspoon baking powder
• 1/2 teaspoon vanilla extract
• Pinch of salt
• 1 tablespoon dairy free chocolate chips

Instructions:

1. Add almond flour, cocoa powder, maple syrup, almond butter, dairy free milk, baking powder, vanilla, and salt to a microwave-safe mug.
2. Stir until smooth.
3. Fold in chocolate chips.
4. Microwave for 45 to 60 seconds, until the top is just set.
5. Let cool for 1 minute before eating.

Why It Works: This gives you a warm chocolate dessert without waiting for a pan of brownies. Almond butter helps the texture stay fudgy, and chocolate chips melt into the cake as it cooks. The short cook time keeps it soft. It is best for the moment when you want dessert now, not later.

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Sweet treats for PMS should be easy, comforting, and satisfying enough to actually hit the craving.

Start with the dark chocolate almond butter cups if you want something cold and candy-like, or the fudgy brownie mug cake if you want warm chocolate fast.

Estimated Nutrition Snapshot

Nutrition is estimated per serving and may vary based on brands, serving size, and ingredient swaps.

Dessert	Serving	Calories	Protein	Carbs	Fat	Fiber
Dark Chocolate Almond Butter Cups	1 of 12 cups	~165	~3g	~16g	~11g	~2g
Salted Chocolate Date Bites	1 of 12 bites	~95	~2g	~14g	~4g	~2g
Peanut Butter Banana Chocolate Bites	1 of 12 bites	~125	~2g	~15g	~8g	~2g
Warm Cinnamon Apple Crumble Bowl	1 bowl	~450	~4g	~62g	~21g	~8g
Chocolate Cherry Oat Bars	1 of 9 bars	~270	~5g	~34g	~15g	~4g
Fudgy Brownie Mug Cake	1 mug cake	~360	~8g	~31g	~25g	~5g