Een stapel low FODMAP pindakaaskoekjes

Healthy low FODMAP peanut butter cookies

Are you still looking for a tasty and reasonably healthy snack? Then these healthy low FODMAP and gluten-free peanut butter cookies might be something for you to try!

If you are a fan of peanut butter, you will definitely like these cookies.

Low FODMAP peanut butter cookies and a glass of milk

How to make gluten-free and low FODMAP peanut butter cookies

These peanut butter cookies are super simple to make. They only contain 3 ingredients.

Normally, peanut butter cookies are often made with a lot of brown sugar and peanut butter, but I made a slightly healthier version.

With maple syrup instead of sugar and I also oat flour and peanut butter.

This way you get healthier low FODMAP peanut butter cookies that are still very tasty.

A low FODMAP peanut butter cookie with a glass milk next to it

The ingredients

I used the following ingredients for the cookies:

  • Smooth peanut butter: normally I like to eat 100% natural peanut butter. This is the kind of peanut butter that you have to stir before you can use it. This type of peanut butter is less suitable for this recipe.
  • Maple Syrup: maple syrup is the sweetener I use in this recipe. Alternatively, you can also use rice syrup.

    Make sure you do not use honey or agave syrup if you are still in the elimination phase of the FODMAP diet. This contains a large amount of fructose and is therefore not low FODMAP.
  • Oat flour: I make this myself by grinding regular oats in the food processor. But you can also buy ready-made oat flour.

    For the FODMAP diet, it does not matter which oats you buy. Do you have celiac disease and do you have to eat strictly gluten-free? Then choose certified gluten-free oats.

Making this recipe is super simple. You mix all the ingredients together, let the dough rest in the refrigerator for a while, and then you shape it into cookies.

Ten to twelve minutes in the oven and then your healthy peanut butter cookies are ready! Bon appetit 🙂

Een stapel low FODMAP pindakaaskoekjes op een bordje

Are these low FODMAP peanut butter cookies healthy?

These cookies contain a lot less sugar than classic peanut butter cookies, which often contain at least 200 grams of brown sugar.

But they are not low in calories. Peanut butter itself is quite high in calories and these cookies also contain maple syrup, which is also not low in calories.

A cookie contains 157 calories but is a bit more nutritious than peanut butter cookies that contain white flour and sugar. For example, a cookie also contains 4 grams of protein and 2 grams of fiber per portion.

Whether these cookies are healthy is debatable, but they are more nutritious than classic peanut butter cookies.

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Een stapel low FODMAP pindakaaskoekjes

Low FODMAP peanut butter cookies

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  • Author: Karlijn
  • Total Time: 50 min
  • Servings: 12 1x
  • Diet: Gluten Free


Simple low FODMAP peanut butter cookies with only 3 ingredients. Healthier than classic peanut butter cookies. Gluten-free and lactose-free.


  • 100 ml (1/2 cup) maple syrup
  • 3/4 cup peanut butter, smooth
  • 90 g oat flour (1 cup)


  1. Combine the peanut butter and maple syrup in a bowl. Place this in the microwave for 20 seconds, so that both are slightly softer and you can easily stir them together.
  2. Now put them in a larger bowl together with the oat flour and mix until you have a dough.
  3. Place in the refrigerator for 30 minutes.
  4. Preheat the oven to 180 degrees Celsius (350 F).
  5. Divide the dough into 12 balls with your hands. Place these on the baking tray and flatten them into round cookies.
  6. Take a fork and make a cross over each cookie with the fork.
  7. Bake the cookies in the oven for 10-12 minutes. Then let them cool completely.
  • Prep Time: 10 min
  • Waiting time: 30 min
  • Cook Time: 10 min
  • Category: Cookies
  • Method: Oven
  • Cuisine: International


  • Serving Size: 1 cookie
  • Calories: 157
  • Sugar: 1
  • Fat: 9
  • Carbohydrates: 16
  • Fiber: 2
  • Protein: 4

Will you let me know if you have made this recipe? I would love it if you would let me know what you think about the recipe by leaving a comment and rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen

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1 Comment

  • Ilona says:

    Hi Jearlin,
    I have you and just one another cooking Company, that sends me recipes, and I make them, and are very tasty. But do not write ✍️ back or comment on them on any websites. Just it isn’t me, . I hope because of this, website matter ,I won’t loose you, as by continuing sending me your tasty recipes!

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