banana oat cookies - karlijnskitchen.com

Low FODMAP Banana oat cookies

I am crazy about simple breakfast and about breakfasts with oats. When I saw these simple banana oat cookies on Lauren’s Renlund’s blog, I had to try them.

You should really check out Lauren’s blog if you don’t know her yet. She is a dietitian and follows the low FODMAP diet herself. She shares delicious recipes and super useful information about how you can diminish your IBS symptoms, so it is a lovely blog to follow.

The ingredients of the cookies

You can really make these low FODMAP banana oat cookies with only two main ingredients: banana and oats. You can then add all kinds of low FODMAP ingredients that you like, to make them even better. For example: 

  • Chopped nuts, such as walnuts or pecans 
  • Jam from low FODMAP fruits
  • Nut butter, such as peanut butter or almond butter
  • Chopped dark chocolate or cacao nibs

My favourite additions? Dark chocolate and peanut butter. The combination banana-chocolate-peanut butter remains one of my favourites. 

banana oat cookies - karlijnskitchen.com

What is a low FODMAP serving?

Both banana and oats are limited low FODMAP. Therefore it is important to watch your serving size when you eat these cookies:

  • Banana: ripe bananas are only low FODMAP up to 1/3 banana per serving (33 gram). A medium-sized unripe banana is low FODMAP (100 gram).From 110 gram and up unripe banana contains an average amount of fructans. Make sure you use an unripe banana for this recipe.
  • Oats: oats are low FODMAP up tot 60 gram per serving. From 100 gram or more they contain a high amount of fructans and galactans. 

For this recipe you use 100 gram unripe banana and 40 gram rolled oats. This recipe makes 3 large cookies.

One cookie contains about 33 gram banana. This is 33% (33/100) of the safe serve of banana. A cookie contains about 13 gram of oats. This is 22% (13/60) of a safe serve of oats.  

With both ingredients together one cookie contains 55% of the maximum safe amount of fructans that you can eat. Because this is less than 100%, this means that 1 cookie is a safe serving. If you eat two cookies, you would get to 110%. Therefore that is not a low FODMAP serving. 

You can eat one of these cookies as a snack or for breakfast. You can also make the cookies smaller and make 6 smaller cookies with this recipe. Then you can eat 2 cookies per serving. 

banana oat cookies - karlijnskitchen.com

Additions

Make sure that the ingredients that you add to the cookies don’t make the cookies high in FODMAPs. Because both banana and oats contain fructans, you can best not add any ingredients that are limited low FODMAP and contain the FODMAP group fructans. 

Adding fruit to these cookies, such as blueberries or raspberries therefore isn’t a good idea. 

If you know that you tolerate fructans well, it is a different story. In that case, you can probably eat more than one of these cookies per serving and it also isn’t a problem when the ingredients that you add contain fructans. 

Are you looking for some more low FODMAP snack ideas? Then make sure to also check out my blog post with 80+ low FODMAP snack ideas

The recipe is based on this recipe from laurenrenlund.com

Will you let me know if you make the low FODMAP banana oat cookies? I would love it if you would let me know what you think about the recipe by leaving a reaction and a 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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Low FODMAP Banana oat cookies


  • Author: Karlijn
  • Total Time: 17 mins
  • Servings: 3 1x
  • Diet: Gluten Free

Description

Simple banana oat cookies that you can eat for breakfast. Delicious with pieces of chocolate and peanut butter. Low FODMAP, gluten-free, dairy-free, vegan.


Ingredients

Scale
  • 1 medium banana (max. 100 gram)*
  • 40 g (1/2 cup) rolled oats (use gluten-free oats if you have to eat strictly gluten-free)*
  • 1 tbsp peanut butter (I used natural peanut butter with peanut chunks)
  • 10 g (1 tbsp) dark chocolate, chopped
  • A pinch of salt

Instructions

  1. Preheat the oven to 180 degrees Celsius.
  2. Mash the banana and put into a bowl. Add the oats, salt and peanut butter and stir everything together.
  3. Chop the chocolate into small pieces and stir into the banana oat mixture.
  4. Layer a baking sheet with baking parchment. Spoon 3 dollops of the batter onto the baking sheet (or 6 if you prefer smaller cookies) and bake the cookies in the oven for 10-12 minutes. If you make smaller cookies, the baking time might be a few minutes shorter. Keep an eye on the cookies while they are in the oven.

Notes

*Both banana and oats are limited low FODMAP. 1 banana oat cookie is a low FODMAP serving. Read the explanation above the recipe for more information.

  • Prep Time: 5 mins
  • Cook Time: 12 mins
  • Category: Snack
  • Method: Oven
  • Cuisine: International

Nutrition

  • Serving Size: 1 cookie
  • Calories: 139
  • Sugar: 2
  • Fat: 5
  • Carbohydrates: 21
  • Fiber: 3
  • Protein: 4

Keywords: low FODMAP banana oat cookies, oat cookies, banana oat cookies, gluten-free oat cookies, vegan oat cookies, lactose-free oat cookies

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