Magnesium-Rich No-Bake Chocolate Biscuits For PMS Cravings
- Emma Lisa, Midlife Nutritionist
- Nov 11, 2025
- 8 min read
Updated: Jun 10
The luteal phase, a week before a period, the body isn't broken. It's asking. Raw cacao answers that ask better than anything in a wrapper with nourishing magnesium, iron, mood-steadying compounds, all in something that actually tastes like a chocolate treat. These biscuits were made for that week.
There's a reason the luteal phase brings chocolate cravings. Progesterone rises, serotonin dips, and the body starts reaching for magnesium, one of the first minerals to fall when cortisol peak and the nervous system is working overtime. This isn't a willpower failure. It's a signal worth listening to. These biscuits are the answer that doesn't undo anything.
Why You'll Love This Recipe
luteal phase ready — raw cacao provides magnesium and iron right when the cycle needs them most
blood sugar steady — natural sweetener means cravings are met without the crash that follows sugar
four ingredients — no baking, no complicated steps, simply mix, freeze, done
dairy-free and gluten-free — no flour, no dairy, nothing that adds to luteal phase inflammation
endlessly adaptable — toppings change the easily recipe; seeds, petals, cacao nibs, you choose
When you are looking for foods to eat before your period or a satisfying luteal phase snack, this recipe offers something steady, chocolatey and ready when it’s needed most.
Magnesium-Rich Chocolate For Cravings
What The Luteal Phase Is Asking For
The week before a period often feels different. Hunger arrives earlier. Cravings feel louder. The things that usually satisfy don’t quite hit the same way. It’s easy to see this as a lack of willpower, but often it’s simply the body asking for a little more support.
This is the phase where comfort matters. Steady meals matter. Nourishing snacks matter. The body is working hard behind the scenes and naturally starts seeking foods that feel grounding, satisfying and emotionally reassuring.
Chocolate often finds its way to the top of that list.
Rather than fighting the craving, this recipe meets it differently. Rich chocolate flavour, satisfying fats and ingredients that help the craving feel complete rather than setting off the cycle of wanting more an hour later.
Why These Ingredients Work So Beautifully Together
Raw Cacao
Raw cacao brings the deep chocolate flavour these biscuits are built around. It’s rich, intense and feels far more satisfying than many overly sweet chocolate treats. It also happens to be naturally rich in magnesium, which is one of the reasons chocolate cravings often become more noticeable during the luteal phase.
Almond Butter
Almond butter adds a creamy richness that makes these biscuits feel substantial. It softens the intensity of the cacao and helps turn a chocolate craving into something that feels genuinely satisfying rather than fleeting.
Coconut Oil
Coconut oil is what gives these biscuits their firm texture and satisfying snap straight from the freezer. It creates that melt-in-the-mouth finish that makes a simple four-ingredient recipe feel surprisingly indulgent.
Natural Sweetener
A small amount of natural sweetness allows the chocolate flavour to shine without becoming overpowering. The result is a treat that tastes sweet enough to satisfy while still letting the richness of the cacao remain the star.
Vanilla
Vanilla brings everything together. It softens the edges of the cacao, rounds out the flavour and creates that familiar chocolate-shop aroma that makes homemade treats feel special.
Ingredients That Help Cravings Feel Complete
What makes these biscuits different isn’t that they’re trying to eliminate cravings. It’s that they answer them. The combination of rich chocolate flavour, satisfying fats and gentle sweetness creates the kind of treat that feels grounding rather than stimulating. Instead of leaving you searching for the next sweet thing, they offer a moment of pause.
Sometimes that’s exactly what the week before your period is asking for. A little steadiness. A little nourishment. And something chocolatey enough to feel like a real treat.
RELATED:
The luteal phase is just one moving part of your monthly cycle. The Eating For Your Cycle Guide is your complete guide to every phase, what your body needs, when it needs it, and the recipes that support each hormonal shift.
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Magnesium-Rich No-Bake Chocolate
For Your Luteal Phase & PMS Cravings
Raw cacao, almond butter, natural sweetener and coconut oil. Four ingredients that nourish the luteal shifts with magnesium to calm the nervous system, slow fat to steady blood sugar, and enough chocolate to satisfy the craving without feeding it. 📌 Pin and save this recipe for the week before your period.
No-Bake Chocolate Biscuits
Made Naturally Sugar-Free
SERVING: 12–14 PREP: 10 Mins MAKE: 1 Hour ⬩ 229 Cal ⬩ 3g Protein ⬩ 2g Fibre ⬩ 20g Fat ⬩ 3g Net Carbs
Ingredients
1 cup coconut oil, Chef's Choice Certified Organic or your preferred brand
1/2 cup runny Mayver's Almond Butter or your organic favourite
3 tbsp Chef's Choice Raw Organic Cacao or your preferred brand
3 drops Sweet Leaf Stevia or your favourite sweetener to taste
1 tsp pure vanilla extract
Toppings (optional): coconut flakes, cacao nibs, pumpkin seeds, edible petals, a drizzle of almond butter, flaked sea salt
Cooking Instructions
Melt coconut oil in a small saucepan over low heat or in a microwave-safe bowl (for 30–60 seconds) or until just liquid.
Stir in the almond butter, cacao powder, vanilla and sweetener of choice into the oil.
Whisk the ingredients together until smooth and well-combined.
Spoon the mixture onto a baking paper-lined tray in small, even rounds.
Add a sprinkle of toppings while the biscuits are still wet so the topping stick.
Freeze the finished chocolates for 1 hour until firm.
Store in the freezer. Remove and rest for 2 minutes before eating.
NUTRITIONIST'S NOTE: One or two pieces is all your body needs. The fat and protein content means these satisfy quickly and your body receives what it was asking for and moves on. That's the whole point of a treat that actually does something.
Toppings Worth Trying
The topping is where this chocolate recipe becomes something you'll love to make on rotation. Each combination creates a different mood such as some grounding, some bright, some purely indulgent, and because the base is always the same, one batch can go in four different directions depending on what the week is asking for. Try these topping options:
earthy and mineral: pumpkin seeds, hemp seeds, a pinch of flaked sea salt
floral and editorial: edible rose petals, crushed pistachios, a few calendula petals
textural: cacao nibs, toasted coconut flakes, a drizzle of almond butter before freezing
warming: a pinch of cinnamon in the base mixture, dried ginger pieces
The combinations above are just a starting point. Once the base becomes a regular in the luteal phase treat, the toppings tend to shift with the season, the mood, and whatever the pantry offers up that week.
Storing These Biscuits
These are coconut oil-based, which means they melt above 24°C, and in an Australian kitchen, especially through the warmer months, that happens faster than you'd expect. Coconut oil is a beautiful ingredient but it doesn't hold at room temperature for long. Keep that in mind and these biscuits will always be at their best.
freezer — store in an airtight container for up to three months
fridge — up to 7-10 days in a sealed container; keep airtight; coconut oil picks up odours easily
for gatherings — transport in a cooler. Serve from a chilled plate or platter that's been in the freezer for 15 minutes beforehand. Put out small batches and replenish, particularly relevant for outdoor events in warmer months.
These magnesium-rich chocolate biscuits are shared regularly inside the Eat Nourish Glow Community, which toppings members are using, how they're building them into the luteal phase week, what they're pairing them with. Make a batch and come share yours. JOIN THE COMMUNITY →
The Well-Nourished Edit
What's In This Recipe
The luteal phase pantry, simplified. These are the four ingredients that do the quiet work in this recipe with each one chosen for what it brings to the week before a period, not just the flavour. Everything is linked below. Shop what you need, skip what you already have on the shelf.
What's in this recipe and why it matters —
Magnesium-rich raw cacao — Chef's Choice Raw Organic Cacao →
Organic coconut oil — Chef's Choice Certified Organic, →
Runny almond butter — Mayver's Nut Butter →
Natural sweetener, monk fruit — Lakanto’s Monk Fruit →
Natural sweetener, stevia drops —Sweet Leaf Stevia →
Top up magnesium with a supplement — [Shop Magnesium Glycinate →
Save this as your luteal phase pantry list. Everything is linked, shop what you need, skip what you have already.
Shop Affiliate Links. Purchases made through these links sponsor this blog to keep it 100% free for everyone.
The Cycle Connection
This recipe sits inside the luteal phase of the Eating For Your Cycle Guide, the time of the month that whispers for magnesium, iron-rich food, slow fats and sweetness without the spike. The full guide maps every phase of the cycle to the foods that support it, including the shift from ovulatory brightness into the quieter, more inward energy of the luteal week. → FULL GUIDE
Health + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
FAQs | PMS Cravings & Cycle Nutrition
Recipes & Hormone Harmony Nutrition From A Women's Nutritionist
What should I eat to stop PMS chocolate cravings?
PMS chocolate cravings are often a magnesium signal. In the luteal phase, magnesium levels drop as progesterone rises and cortisol peak, and the body reaches for chocolate as a shortcut to replenish it. Choosing a magnesium-rich option like raw cacao rather than refined chocolate means the craving is met without the blood sugar crash that follows.
Why do I crave chocolate before my period?
The luteal phase drives a measurable dip in serotonin and magnesium. Chocolate, specifically raw cacao, contains both magnesium and theobromine, a mood-steadying compound that works on the same pathways serotonin does. The craving is the body asking for something specific, not a willpower failure.
Does magnesium help with PMS symptoms?
Magnesium supports the nervous system calm that the luteal phase disrupts. It eases muscle tension, supports sleep, and helps regulate the mood shifts that come with progesterone withdrawal. Raw cacao is one of the highest plant-based sources available.
What are the best foods to eat in the luteal phase?
The luteal phase responds well to magnesium-rich foods, slow-release fat, iron, and natural sweetness without blood sugar spikes. Raw cacao, almond butter, pumpkin seeds, and dark leafy greens are all luteal phase staples. The full breakdown is in the Eating For Your Cycle Guide.
Is sugar-free chocolate good for hormones?
Refined sugar during PMS amplifies the symptoms already in play, sharper mood swings, heavier cravings, disrupted sleep. Replacing it with a natural sweetener like monk fruit or stevia means blood sugar stays steady, which directly supports hormonal balance through the second half of the cycle.
These biscuits sit in the luteal recipe collection because the week before your period deserves something grounded. Something that tastes like a sweet treat but also quietly supports hormonal shifts. Find the full Eat For Your Cycle Guide and the rest of the hormone-balancing recipe collection waiting for you. READ FULL GUIDE →
Meet The Editor & Midlife Nutritionist....
ABOUT ME
Emma Lisa, Midlife Women's Nutritionist (CPN)
Recipe Developer & Wellness Content
Editor in Chief, Eat Nourish Glow
Emma Lisa is a certified Nutritionist and Women's Health Practitioner specialising in midlife hormone harmony, with over 14 years working with women in perimenopause, menopause and midlife. She is the founder and editor of Eat Nourish Glow, an independent wellness publication for midlife women and the recipe developer behind its hormone harmony recipe collection. She lives in Sydney with her partner and five children.
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If your monthly cycle and PMS cravings feel bigger than one recipe can fix, the Pivot Wellness Session is a 1:1 consultation made for midlife women who are ready to understand what their body is actually asking for and how to make the whole cycle feel more manageable. One session, personalised to you, with a clear path forward can help you pivot. BOOK THE PIVOT SESSION →
Thank Emma, its Kylie from your recipe group, I cannot wait to tuck into this chochy recipe. It really looks amazing, thanks for sharing Hun x