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When you are on a low FODMAP diet, it is difficult to find the right protein bar in the grocery store. Everything contains a lot of nuts and dried fruit or whey protein. So if you haven’t been able to find any protein bars that only contain low FODMAP ingredients, you can make your own low FODMAP protein bars.
There’s no reason you can’t enjoy the foods you love, even if you’re on a Low FODMAP diet. That’s why we’re presenting you with the best low FODMAP protein bar recipe to use at your leisure. Here, you will learn which ingredients you need to create this delicious recipe, as well as step-by-step directions to put it all together.
These bars are a breeze to make, as there’s no cooking involved. All you need to do is wait a couple of hours as they set in the refrigerator. It’s really that simple. Depending on your diet preferences, you might want to choose a protein powder that’s gluten-free, as the low FODMAP diet isn’t gluten-free by default.
- ¼ cup of cacao-flavored protein powder
- ½ cup of smooth peanut butter
- ¼ cup of shredded coconut
- 2 tablespoons of water
- ¼ cup of maple syrup
- ½ cup of oats
- Assemble all your ingredients.
- As we stated a moment ago, this recipe is a breeze. To start, grab a bowl and add your peanut butter, water, and maple syrup. Mix together until smooth.
- Next, add in the oats, protein powder, and coconut. Stir all these ingredients together until they are well combined. You should have a perfect blend of everything, which you will soon add to a deep baking dish.
- With your baking dish, you want to first line it with baking paper. When ready, pack in your mixture and press it firmly down. Just make sure that the mixture is spread evenly throughout the bottom of the baking dish.
- Cover the baking dish with foil.
- Place the dish in the refrigerator. It needs to set for at least 2 to 3 hours. But you can leave it in overnight, as well.
- Remove the baking dish from the fridge after the allotted time has passed and cut the recipe into 6 square pieces.
- After serving, be sure to place the remaining protein bars in an air-tight container. Store in the fridge until ready to serve again.
Notes & Tips
As mentioned, the low FODMAP diet isn’t gluten-free. However, the gluten is typically rather low. So if your diet dictates that you must avoid gluten, you will need to look for a cacao-flavored protein powder that is gluten-free.
Not all of them are, so you might want to check the ingredients to make sure there isn’t anything with gluten added. Furthermore, your diet might require you to stay away from dairy products or refined sugar.
There are plenty of protein powders out there that contain both — and more. As such, we recommend that you seek out low FODMAP-friendly cacao powders. Brands like That Protein carry a cacao protein powder that is free of ingredients like refined sugar, dairy, and gluten.
Called Blissful Cacao Protein Powder, we tried it in this recipe and were blown away by how wonderful it tasted. So as you can see, it’s certainly possible to enjoy low FODMAP protein bars while adhering to various diets.
Vegans will also be happy to know that there are alternatives available that make this recipe possible without compromising their diets. There are plenty of vegan peanut butters on the market to choose from, so let’s discuss those and other substitutions below.
For the most part, peanut butter is a vegan-friendly food product. However, there are some brands that use processing methods that might be questionable. Therefore, it’s important to do your research to ensure that you are using a vegan brand of peanut butter if you’re vegan.
Thankfully, we’ve already done the legwork for you. Click the link above or click here to explore our discussion on vegan peanut butter brands. We save you precious time, so you don’t have to scour the web for information.
The remaining ingredients are vegan-friendly, so you shouldn’t need to perform any additional research regarding their status. Just remember to watch your sugar intake according to your diet. Maple syrup could present some problems if you can’t have too much sugar, as it’s typically pretty rich.
Absolutely! In fact, we tried almond butter to see whether it affected the flavor. We are happy to report that it not only worked just fine as a viable peanut butter substitute but it also enhanced the overall flavor of the protein bars.
If you’re not a fan of almonds, you might not appreciate the taste. But we love almond butter and can confidently say that it works wonders in this recipe. Don’t be afraid to experiment with other peanut butter alternatives if you’re not a fan of almond butter.
This is a great question. You can most certainly freeze these protein bars if you prefer a stiffer texture. They make a wonderful frozen snack, and there’s no change in flavor or presentation. We found that they are just as tasty frozen as they are chilled.
Sides and Pairings
These protein bars are a wonderful snack that goes well with coffee. However, don’t be afraid to try them on their own. Feel free to snack on them with trail mix or other salty treats for a balanced taste. We enjoy eating these protein bars after a light meal, as the peanut butter makes these treats very filling.
If you need some more recipe ideas for additional snacks or main courses, be sure to head on over to our vegan recipes and explore the many unique meals and treats that we’ve compiled for your consideration.