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Being on a low FODMAP diet can limit your breakfast and snack choices. This issue is compounded if you’re often in a hurry in the mornings and don’t have time to prepare a nutritious meal. Thankfully, we have just the ticket for you.
Here at Cook Gem, we’re all about helping our readers find good, quality foods for a variety of diets. Whether you’re looking for healthy substitutes or vegan recipes, we’re your source for wholesome goodness.
We love to share our favorite gems with you, and this low FODMAP bars recipe certainly belongs among our most-loved foods. Even better, this recipe is a breeze to make and is sure to provide you with the energy you need to get through your morning or just as a hearty snack.
- 1 cup of low FODMAP chocolate chips
- 1 ½ cups of rolled oats not instant
- 1 teaspoon of pure vanilla extract
- ½ teaspoon of baking powder
- ½ cup of 100% peanut butter
- ½ cup of low FODMAP flour
- ¼ cup of pomegranate arils
- ½ teaspoon of baking soda
- 2 tablespoons of olive oil
- 1 teaspoon of cinnamon
- ½ teaspoon of salt
- 1 cup of peanuts
- ¼ cup of butter
- ½ cup of sugar
- 2 large eggs
- Preheat your oven to 350°F.
- Lightly grease a 9 x 13 baking pan, then set it aside.
- Bake the oatmeal and olive oil in a pan. Be sure to stir often until the aroma is noticeable.
- Pour the oats into a large bowl so they can cool.
- Melt the butter in the same pan, then set it aside.
- Add cinnamon, flour, salt, pomegranate arils, baking powder, and baking soda to the oats.
- Gently stir to ensure the ingredients get coated in the flour.
- In a separate bowl, combine the vanilla, melted butter, eggs, sugar, and peanut butter until smooth.
- Combine the wet mixture with the dry mixture.
- Add chocolate chips and peanuts, then stir everything together.
- Pour the mixture into your prepared baking pan and spread it evenly using a rubber spatula.
- Bake between 18 and 20 minutes. Let cool for at least 20 minutes before cutting.
- Enjoy your Homemade Low FODMAP Bars!
Notes & Tips
- To ensure that you stay within the low FODMAP recommendations, you should eat one bar per serving. If you can’t find low FODMAP chocolate chips in your area, dark chocolate chips will work in their place due to the serving size.
- If you have a health foods store in your area, that’s the first place you should check for low FODMAP ingredients. Alternatively, you can always order your low FODMAP ingredients from multiple online sources.
- The peanut butter ingredient is also worth discussing. If you are vegan, you may limited options regarding the brand of peanut butter you use, as some utilize sourcing methods that aren’t vegan-friendly.
- Therefore, you might want to substitute it for something else. Continue reading to discover the most suitable alternative to peanut butter and more.
Peanut butter is a viable source of protein and calcium, so if you must substitute it based on your vegan lifestyle, consider using almond butter in its place. Almonds have stellar calcium content, which is needed in diets that are low in FODMAPs.
If you’re not a fan of peanuts for any reason — maybe you have a peanut allergy, for example — you can always use whole almonds instead. This way, you’re still getting the calcium you need without having to compromise your daily recommended intake.
In fact, you can use just about any variety of nuts, including sesame seeds. Just be sure to avoid using pistachios, as they are high in FODMAPs.
Next comes butter. While this ingredient is low in FODMAPs, it isn’t typically vegan-friendly. As such, you may want to turn to Country Crock instead. Granted, many Country Crock spreads contain animal products, but there are some that are pro-vegan.
What’s more, you can swap Country Crock for butter on a 1:1 ratio when baking. To see a list of vegan-friendly spreads from Country Crock, click here.
Rolled oats are shown to be safe for the low FODMAP diet when you consume no more than 52 grams. Since this recipe only calls for ½ a cup (13 grams), you are well in the clear to use them here. As directed in the list of ingredients, be sure to avoid using instant oats.
This is one that gets many people, but the fix is actually quite easy. Simply use dark chocolate chips, as they are naturally low in FODMAPs. If you don’t like the taste of dark chocolate and prefer to stick to the lighter milk chocolatey taste of normal chocolate chips, you will need to find a vendor online to order from.
Please note that if you use dark chocolate chips, you must stay within 30 grams to ensure that you aren’t getting too many FODMAPs in your diet. For example, if you consume more than 30 grams, you’ll be getting too much lactose.
And if you consume anything higher than 125 grams, you will be getting too many fructans. But unless you radically alter the recipe and add more dark chocolate chips than is necessary, this shouldn’t be a concern.
Sides & Pairings
As a breakfast bar that can be eaten any time of the day, you can pair these low FODMAP bars with a wide variety of foods. Try them with fruit or Bulgarian yogurt and enjoy a well-balanced snack. These bars also go well with your morning coffee, but there’s no reason you can’t eat them with tea if that’s what you prefer.We hope you enjoy our low FODMAP bars recipe and encourage you to explore our many other recipes and guides detailing the healthiest food options around the world.