Low FODMAP granola bars with peanut butter
Some time ago, I asked you what you kind of recipes you would like to see more of on the blog. The answer “healthy snacks” and “healthy baking recipes” came back quite often.
Coincidentally, I already had a recipe for homemade low FODMAP granola bars on my planning, so that was a perfect match.
I really like having the option to buy a low FODMAP snack bar in the supermarket now and then, but it is also very handy if you can make them yourself.
And you can do that with this recipe! I made very yummy low FODMAP granola bars with peanut butter. A handy snack that will keep you going for a few hours!
I use the following ingredients for the granola bars:
The ingredients of the low FODMAP granola bars
Oats are the main ingredient of these snack bars. I love oats in my granola and I find it the perfect basis for a granola bar.
Make sure that you use certified gluten-free oats if you have to eat gluten-free.
Oats are naturally gluten-free, but because of the production process it can often not be guaranteed that the oats have not been into contact with gluten.
If you buy certified gluten-free oats, you do have the guarantee that they are actually gluten-free.
For the low FODMAP diet this is not necessary because this is not a gluten-free diet.
You can vary with the basis of this recipe. For example by adding some buckwheat flakes (low FODMAP up to 120 gram per serving), quinoa flakes (max. 50 gram per serving) or gluten-free cornflakes.
- Maple syrup
- Coconut oil
- Smooth peanut butter
I use maple syrup as a sweetener in this recipe. Next to sweetness, it also adds stickiness to help keep the bars together.
You can also use rice syrup as a sweetener.
In similar recipes, you often see that agave syrup or honey is used as a sweetener, but note that those are not low FODMAP because they contain excess fructose.
If you have tested fructose and you react well to it, you can also use agave syrup or honey.
Next to maple syrup, I add a tablespoon of coconut oil (also for stickiness) and smooth peanut butter.
I usually am a huge fan of 100% natural peanut butter with chunks of peanut. That is the peanut butter that I use on (almost) a daily basis and that I always have in my pantry.
For this recipe, I choose to use a smooth peanut butter. This peanut butter stays a bit thicker when you melt it and I feel like it keeps the mixture together a bit better.
But I think that, when you experiment a little with the amounts in the repine, you can also make delicious granola bars with 100% natural peanut butter.
Nuts, seeds and more
The oats and the wet ingredients form the basis of the low FODMAP granola bars.
Apart from the basis you can add whatever you like to the bars. I choose to use almonds, peanuts, flax seed and chocolate chips.
But other nuts and seeds are also delicious to add. Low FODMAP options are for example:
- Brazil nuts (max. 40 gram per serving)
- Hazelnuts (max. 15 gram per serving)
- Macadamia nuts, pecans (max. 75 gram per serving)
- Hemp seeds (max. 40 gram)
- Sunflower seeds
Delicious low FODMAP granola bars with peanut butter and chocolate chips. A handy low FODMAP snack! Gluten-free, lactose-free and vegan.
- 100 ml (1/3 cup) maple syrup
- 3 tbsp (75 gram) smooth peanut butter
- 1 tbsp (15 gram) coconut oil
- 140 gram (1 cup) oatmeal
- 30 gram (1/4 cup) broken flaxseed
- 35 gram (1/4 cup) almonds, chopped
- 35 gram (1/4 cup) peanuts, chopped
- 50 gram (1/3 cup) chocolate chips
- 1 tsp ground cinnamon
- A pinch of salt
- A rectangular baking tin or baking sheet
- Put the maple syrup, peanut butter and coconut oil together in a pan and melt it on low heat into a smooth mixture.
- Turn the heat off and leave the mixture to cool down for a few minutes, so it isn’t too warm.
- Put the oats, flaxseed, almonds, peanuts, cinnamon and the salt together in a bowl and stir together.
- Pour the peanut butter mixture on top and stir together. Finally stir the chocolate chips into the mixture.
- Put a sheet of baking parchment in a rectangular baking tin or baking sheet and spread the mixture out on it until you have a layer that is about 1 cm / 0.4 inches thick.
- Put the granola bars into the fridge for at least 4 hours or overnight, so they can set. Cut the layer into 14 granola bars.
- A serving of one granola bar is low FODMAP
- You can keep the granola bars for about a week in a closed box. I like storing them in the fridge.
- You can also freeze the granola bars to keep them longer.
- The low FODMAP granola bars are not as robust as the one you buy in the store. I usually put them into a box when I take them with me to work, so they will stay together.
- Fancy granola in your yoghurt? Simply crumble a granola bar above your yoghurt.
- Prep Time: 20 mins
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