Low FODMAP pumpkin energy balls in a bowl

Low FODMAP pumpkin energy balls

A while ago, I shared a recipe for energy balls with you. These low FODMAP carrot cake energy balls. This kind of energy balls are often made with dates, but for the low FODMAP diet I of course make them without. I created a yummy winter version of these energy balls: low FODMAP pumpkin energy balls!

An ideal snack with healthy ingredients that will fill you up well. You can make these balls in 15 minutes, so they are also quick to make. 

Low FODMAP pumpkin energy balls in a bowl

The ingredients of the pumpkin snack balls

The energy balls contain the following ingredients:

  • Quick oats or buckwheat flakes: use certified gluten-free oats if you have to eat strictly gluten-free. This is not necessary for the low FODMAP diet.
  • Flaxseeds or chia seeds: I add some flaxseeds or chia seeds for extra fiber. You can pick whichever you like most. 
  • Pecans: for an extra bite, I add some nuts. You can also pick another kind of low FODMAP nuts, such as walnuts. 
  • Canned pumpkin: if you don’t have any canned pumpkin handy, you can also make pumpkin puree from scratch. Take some diced pumpkin (Japanese kabocha pumpkin is low FODMAP) and boil the pumpkin cubes until soft. Drain them very well and let them cool down. Mash with a fork until you have pumpkin puree. Measure 1/4 cup (50 gram) of pumpkin puree. I needed around 100 grams of fresh pumpkin to make 50 grams of puree. 
  • Almond or peanut butter: you use this to make the batter sticky, so you can easily roll it into balls. And of course for the flavour too!
  • Maple syrup: I use maple syrup as a sweetener. You can replace this with rice syrup. If you tolerate the FODMAP-group fructose, you can also use honey. In the elimination phase, you should avoid honey. 

Several of the above ingredients are limited low FODMAP and contain fructans and GOS. If you stick with a serving size of two energy balls per serving, you stay within the low FODMAP limits for these FODMAP groups. 

Will you let me know if you have made my low FODMAP pumpkin energy balls? 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 pumpkin energy balls in a bowl
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Low FODMAP pumpkin energy balls in a bowl

Low FODMAP pumpkin energy balls


  • Author: Karlijn
  • Total Time: 15 min
  • Servings: 15 1x
  • Diet: Vegan

Description

A simple snack to make at home: low FODMAP pumpkin energy balls! With oats, pumpkin, almond butter and more. Gluten-free and vegan.


Ingredients

Scale
  • 100 g (1 cup) quick oats or buckwheat flakes
  • 20 g (1/8 cup) flaxseeds or chia seeds
  • 15 g (1/8 cup) pecan nuts
  • 2 tsp pumpkin spice
  • 50 g (1/4 cup) canned pumpkin
  • 30 g (1/8 cup) almond or peanut butter
  • 60 ml (1/4 cup) maple syrup
  • Optional: 40 g (1/4 cup) chocolate chips

Instructions

  1. Put all ingredients together into a food processor en mix together well. If you don’t have a food processor, you can chop the pecans into small pieces and knead everything together with your hands.
  2. Roll the dough with your hands into 15 balls. Put half an hour into the freezer or an hour into the fridge to set.

Notes

Serving size: several of the above ingredients are limited low FODMAP and contain fructans and GOS. If you stick with a serving size of two energy balls per serving, you stay within the FODMAP limits for these FODMAP groups.

Storage: you can store the energy balls in a closed box in the fridge for 3-4 days. You can also freeze them. Then they will stay good for about 3 months.

Nutrition facts: without chocolate chips, the nutrition facts are as follows. For 1 energy ball: 64 calories, 3 grams of fat, 9 grams of carbs, 1 gram of fiber, 2 grams of protein. See the nutrition facts for the energy balls with chocolate chips below.

  • Prep Time: 15 min
  • Category: Snack
  • Method: No bake
  • Cuisine: International

Nutrition

  • Serving Size: 1 energy ball with chocolate chips
  • Calories: 79
  • Fat: 4
  • Carbohydrates: 10
  • Fiber: 1
  • Protein: 2

Keywords: energy balls, low FODMAP energy balls, gluten-free energy balls, energy balls without dates, pumpkin energy balls

Low FODMAP pumpkin energy balls in a bowl

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