Low FODMAP granola bars with buckwheat
Last year, I shared a recipe for granola bars on the blog. This quickly became one of the most popular snack recipes on the blog and therefore, I thought it would be nice to make another recipe. This time low FODMAP granola bars with buckwheat! A delicious snack for at home, on the go, at work or school.
The ingredients of the granola bars
- Oats and toasted buckwheat groats (kasha): I made the basis of these granola bars with oats and toasted buckwheat groats, also known as kasha. I wanted something different than a base of only oats and I had heard good things about roasted buckwheat, so I wanted to give that a try. I find it a really nice combination! If you have to eat strictly gluten-free, you can use certified gluten-free oats. For the low FODMAP diet, this is not necessary.
- Nuts: I love nuts in a granola bars! I choose to use walnuts and pecans. But you can also use other kinds of nuts that have a low FODMAP serving size. Such as macadamias.
- Maple syrup: to make the bars sticky and a little sweet, I used maple syrup. You could also use rice syrup.
- Coconut oil: the second liquid ingredient for in the granola bars is coconut oil.
- Almond butter: finally, I added almond butter to the bars. For the nice flavour and to make the bars stick together. You can also use another low FODMAP nut butter, such as peanut butter.
- Cacao: I also add 2 tbsp of cacao to give the granola bars a hint of a chocolate flavour. If you want to keep them plain, you can also leave this out.
Important: these granola bars contain several ingredients that contain fructans (nuts, oats and almond butter). If you eat 1 or 2 bars per serving, you will stay within the low FODMAP serving sizes for these ingredients.
Will you let me know if you have made my low FODMAP granola bars with buckwheat? I would love it if you would let me know what you think about the recipe by leaving a comment and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
Low FODMAP granola bars with buckwheat
- Total Time: 10 min + 4 hours waiting
- Servings: 14 1x
- Diet: Vegan
Description
Delicious low FODMAP granola bars with buckwheat, oats, nuts and more! Perfect as a snack for at home or on the go. Gluten-free, lactose-free and vegan.
Ingredients
- 140 g (1 1/2 cup) oats
- 85 g (1/2 cup) toasted buckwheat (kasha)
- 35 g (1/3 cup) pecans
- 35 g (1/3 cup) walnuts
- 2 tbsp flaxseed or chiaseed
- 1/2 tsp salt
- 2 tbsp cacao powder
- 1 tsp cinnamon
- 45 g (1/4 cup) melted coconut oil
- 75 g (1/4 cup +1 tbsp) maple syrup
- 3 tbsp (35 g) almond butter
Instructions
- Put all dry ingredients together in a bowl and stir together. Add the almond butter, coconut oil and maple syrup and stir together.
- Put a baking paper in a rectangular baking tin or on a baking sheet and put the mixture on top. Press it with the back of spoon into a layer of about 1 cm (0.4 inch) thick.
- Put the granola bar in the fridge for at least 4 hours or an entire night to set.
- Cut into 14 bars with a sharp knife.
- Prep Time: 10 min
- Cook Time: 4 hours waiting
- Category: Snacks
- Method: No bake
- Cuisine: Internationa
Nutrition
- Serving Size: 1 serving (1/14 of the recipe)
- Calories: 170
- Fat: 10
- Carbohydrates: 16
- Fiber: 2
- Protein: 4
Together we go for a calm belly!
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3 Comments
Hi Karlijn,
This recipe looks so good. I am going to try it, but would like to know where you get your buckwheat in the UK? The link took me to the American site. There are a couple of places I can order from, eg wholefoodsonline, but I would like your opinion. Many thanks, Sue
Hi Susan, I am from the Netherlands so I am not sure if I can help you where to find it in the UK. In the Netherlands, I buy it at Holland & Barrett. I believe that is a UK store chain, so maybe you can find it there in the UK too?
Hi Susan, larger Tesco stores sell unroasted buckwheat (which can be roasted in the oven) or look for independent grocers selling continental/’foreign’ foods, especially those from Eastern Europe.
Hope this helps if you’re still looking.