Refined Sugar-Free Gut-Friendly Mochi

Prep time: 20 minutes
Cook time: 10 minutes
Total time: 30 minutes
Servings: 8-10 balls

Description

Mochi has been one of my favorite treats ever since I visited Japan in 2023. There’s something magical about warm, chewy mochi made fresh, and I wanted to recreate that feeling at home — while keeping it gut-friendly!

This recipe uses glutinous rice flour and a touch of psyllium husk for prebiotic fiber, making it a sweet treat your tummy will love. You can fill them with either a gooey chocolatey nut butter mix or fresh fruit — or mix it up and do both! It’s simple, fun to make, and brings a little bit of Japan straight into your kitchen.

Perfect for anyone who wants a chewy, satisfying dessert that’s easy to make and kinder to your gut.

✨ Gut Health Benefits:
– Psyllium husk: A prebiotic fiber that feeds beneficial gut bacteria, promoting diversity in the microbiome.
– Cacao: Contains polyphenols that act as prebiotics, fostering gut health.
– Coconut milk: Provides medium-chain triglycerides (MCTs) that may support gut lining integrity.
– Low-glycemic sweeteners: Reduce blood sugar spikes, which can disrupt gut microbiota balance.

Ingredients

For the Mochi Dough:

Glutinous rice flour: 1 cup (also called sweet rice flour)
Psyllium husk powder: 1 tbsp (adds prebiotic fiber for gut health)
Unrefined coconut sugar: 2–3 tbsp
Water: ¾ cup
Coconut milk: ¼ cup
Arrowroot starch: For dusting

For the Cacao Filling (Option 1):

Unsweetened cacao powder: ¼ cup (rich in polyphenols, supports gut microbiome)
Nut butter: ⅓ cup (I’ve used almond, cashew and peanut successfully)
Raw honey or maple syrup: 2–3 tbsp
Ground flax seeds: 1 tbsp
Pinch of sea salt
Optional: 1 tsp vanilla extract

For the Fruit Version (Option 2):

Fresh strawberries: 8–10 small berries, clean and dry with stems cut off

Or you can mix & match

Method

Prepare the Filling (Cacao Option):
• In a small bowl, mix cacao powder, nut butter, maple syrup, flax seed, sea salt, and vanilla (if using). Stir until smooth.
• Refrigerate for 10–15 minutes to firm up. Roll into 8–10 small balls (about 1 tsp each). Place back in the fridge to chill.
Make the Mochi Dough:
In a microwave-safe bowl, combine glutinous rice flour, psyllium husk, coconut sugar, water, and coconut milk. Whisk until smooth.
• Cover loosely and microwave on high for 2–3 minutes, stirring halfway, until the colour deepens and a sticky dough forms. Alternatively, steam the mixture in a heatproof bowl over boiling water for 15–20 minutes, stirring occasionally.
• Let the dough cool slightly until manageable but still quite warm.
Shape the Mochi:
• Dust a clean surface with arrowroot starch to prevent sticking. Flip the dough out onto the surface.
• Flatten the dough, lightly dust the top with starch and divide the dough into 8–10 equal pieces using a spatula or bench scraper.

For Cacao Filling: Stretch each dough piece into a 3-inch circle. Place a cacao filling ball in the center, pinch the edges together to seal, and roll into a smooth ball.
For Fruit Version: Flatten a dough piece and wrap it around a single berry, pinching to seal. Ensure berries are small to avoid tearing the dough.
Dust all mochi lightly with starch to prevent sticking.
Serve:
• Serve immediately or store in an airtight container in the fridge for up to 2 days. Let sit at room temperature for 10 minutes before eating from the fridge for soft texture.

Tips & Notes!

Check the dough consistency before cooking! It should look like a thick batter, if it is too runny add 1/2 tsp glutinous rice flour, too thick, 1/2 tsp water. This will prevent overly sticky or dry dough.
Mochi dough is sticky! Reapply starch as needed, as long as the dough is warm it will get sticky again as its stretched. Try not to let the dough get too cool while shaping for easiest handling.
Have everything ready & out to work quickly while the dough is warm for best results!