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.
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.
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.
Print
Low FODMAP Banana oat cookies
- 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
- 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
- Preheat the oven to 180 degrees Celsius.
- Mash the banana and put into a bowl. Add the oats, salt and peanut butter and stir everything together.
- Chop the chocolate into small pieces and stir into the banana oat mixture.
- 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
25 Comments
I love the idea of a single-serving breakfast cookie recipe. And I just like the idea of cookies for breakfast in general, obviously. 😉
Cookies are always good 😀
Just tried these today- absolutely delicious! Thank you for sharing!
You’re welcome, I am glad you liked them!
These are delicious. I replaced the dark chocolate with pecans and coconut, because I don’t do well with chocolate. I sprinkled cinnamon on top. So so good.
Ohh that sounds like a great combination too!
It says 1 portion but then it says serves 3. Does it mean i can hav it all in one sitting but it makes 3?
Hi Somia, you’re right, this is a bit unclear. You can make 3 cookies out of this recipe and 3 cookies is one serving.
My favorite thing about this recipe is that it has all easy-to-find ingredients – and I’m actually able to find them in the city where I am currently serving in the Peace Corps!
If I make more than three cookies, will they stay in the refrigerator for a few days?
I think you can store them for about 1-2 days, but because it has banana in it I wouldn’t keep them too long.
Hi will these freeze? I added ginger to mine as I love the taste. Am also going to try adding ground flax & Chua seeds to a batch as I add this normally to my oaty breakfast. Thank you for keeping this sugar free ?
Yes, just make sure they have cooled down completely. Then you can freeze them 🙂
Yum! I added sunflower seeds, vanilla, and cinnamon. I also scooped them into 12 small cookies, they turned out sooo good 🙂 this recipe is a keeper for sure!
Ah great to hear! 🙂
Very easy and satisfying. Thank you
You’re welcome! Happy to hear 🙂
Hi I’d love to make this but can’t eat oats even if gluten free, do you have an alternative to the oats, could you use rice flakes at all?
I have not tried that, but you could definitely give it a try!
I am excited to find this website and recipe. Normally I can only eat ripe bananas. Is there any reason I should not use ripe bananas? I am confused about the provided instructions. Thanks in advance for your clarification.
If you are fine with eating ripe bananas that is not a problem. For the low FODMAP diet, ripe banana’s are only limited low FODMAP. They become high in fructans at servings of 45 g and higher. On this picture you can see which bananas are suitable when you eat low FODMAP: http://www.ibsvegan.com/blog/the-banana-spectrum-and-ibs. Until number 9 should be fine. Hope this helps!
If I am baking these the night before, is it best for them to sit in a biscuit tin over night or is it best for them to be kept in the fridge?
Thanks 🙂
I would store them in the fridge!
I didn’t have peanut butter so I made them with 1 T almond butter – don’t know if that makes it high FODMAP, but they were delicious. I made 6 smaller ones and had a couple for dessert. Only problem was not wanting to stop after 2!
That’s always the problem right 😉