One Bowl Low Fodmap Granola Bar
If you have irritable bowel syndrome, you know it can be tough to find really good low FODMAP snacks that are easy to eat on the go. So I’ve created this yummy one bowl low FODMAP granola bar recipe with just ten simple ingredients (+ 2 different flavour combinations!). These low FODMAP granola bars are vegan, gluten free and make a great low FODMAP breakfast bar for busy mornings.
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As a registered dietitian, and member of the IBS club with a personal AND professional interest in gut health nutrition, I know it can be difficult to find plant-based recipes that are also low FODMAP. Which is why I’m committed to creating more vegan low FODMAP recipes here on the blog…and there are a bunch of them in my gut health cookbook, Good for Your Gut, too.
So let’s talk vegan low FODMAP snacks, shall we?
Even though the low FODMAP diet is only meant to be a short term elimination, when you’re plant-based, it can be a bit difficult to navigate because many plant foods like grains, legumes and nuts are higher in FODMAPs. But armed with a few good recipes, like these low FODMAP granola bars, it will help to make your low FODMAP elimination a LOT easier – and tastier!
How to make these crunchy low FODMAP granola bars
This vegan, low FODMAP granola bar recipe couldn’t be simpler. Grab a bowl, ten basic pantry ingredients and with less than 10 minutes of hands on time, they’ll be in the oven!
There is only one tricky bit when it comes to this recipe…sometimes folks have difficulty making the bars stick together. So here’s how to get it right!
And then finally….let them cool for exactly ten minutes and then cut into bars. If you let them fully harden before you cut, you’re more likely to crumble them. Once you cut them, you let them cool completely before handling. Success awaits!!
If you are looking for a thorough list of low FODMAP foods, plus a 1 day vegan low FODMAP meal plan, download my FREE low FODMAP guide below.
Low FODMAP Granola bars storage, tips + serving suggestions
- The low FODMAP serving size is 1-2 granola bars...but they’re filling so that’s all you’ll need!
- These bars will keep well, loosely covered, on the counter for 3-4 days or you can freeze them for up to one month. They’re a great vegan low FODMAP meal prep recipe!
- The bars are super kid friendly. Need a nut-free school-friendly option? I have NOT tested this yet, but 1/2 cup of sunflower seed butter might work as a nut free AND low FODMAP option as long as you don’t go over a 1 bar serving.
- You could even crumble them up and enjoy them as a granola with some unsweetened coconut yogurt and a few berries.
One Bowl Low FODMAP Granola Bar
Ingredients
- ½ cup natural peanut butter, well stirred
- ⅓ cup pure maple syrup
- 1 teaspoon pure vanilla extract
- 2 cups gluten free oats, (learn about the benefits of oats!)
- ¼ cup ground flax
- ¼ cup hemp hearts, (learn about the benefits of hemp hearts!)
- 1 teaspoon cinnamon
- ½ teaspoon salt
For Peanut + Ginger Bars, add
- ¼ cup salted peanuts, chopped
- ¼ cup crystallized ginger, diced
For Pumpkin + Cranberry Bars, add
- ¼ cup pumpkin seeds
- ¼ cup dried cranberries
Instructions
- Preheat oven to 350°Fahrenheit (175°C) and prepare a 9×9 square baking dish with parchment for easy removal.
- In a medium bowl, whisk together peanut butter, maple syrup and vanilla.
- Add oats, flax, hemp, cinnamon and salt and mix very well with a fork. The oats should seem well-coated with liquid. If the mixture seems, dry, knead with your hands! Then add your mix-ins: either peanuts + ginger OR pumpkin seeds + cranberries and fold in.
- Using wet hands, press mixture firmly and evenly into baking sheet. If it starts to stick, rinse hands and press again.
- Bake for 30 minutes, until granola bars are golden brown at edges. Let cool for 10 minutes, carefully lift out of baking pan and cut into 12 bars. Let cool completely before serving as warm bars will be soft.
19 Comments on “One Bowl Low Fodmap Granola Bar”
I hope this is not a silly question but does it HAVE to be baked?
Sounds delicious as is!
Not a silly question…but hadn’t thought of it! I don’t think it would hold as bars raw. But maybe balls?? If you try it, let me know 🙂
Why did my bars crumble as soon as I cut them (after cooling for 10 minutes)? Seems OK as granola but not a bar.
barb
Hi Barb,
Sorry to hear that happened! Hmm, a couple of things I can think about. Once you cut them, did you let them cool fully before handling? They need to fully cool so they can firm up. The other idea: did you press the bars really firmly into the pan before baking? They need that for the dough to come together. And then the only other thing I could think of is perhaps the peanut butter was really dry? Hope this helps.
Tried these today. Out of peanut butter but subbed natural almond butter. Came out quite dry and crumbly, although taste ok. Couldn’t cut into squares well but will use the crumbled bits on yogurt.
Hi Leslie, sorry to hear they were crumbly! I’ve added a couple of points in the blog to help troubleshoot. I have made these a few times and they are just right for me so hopefully the notes help. But also…yummy on yogurt too!!
Desiree
Thanks for your recipe. I increased the maple syrup to half a cup and added 1 tb of olive oil and it turned out really nice. My add ins were sunflower seeds and cacao nibs. Was slightly crumbly still but I just saved the crumbs to use on top of yoghurt. Really yum thanks!
So glad you like them!!!
I make these bars religiously and like to add chocolate chips and pumpkin seeds and/or sliced almonds as my sub ins. I found that the type of peanut butter I use makes a big difference on how dry the bar is. They are always quite crumbly when I cut them up but letting them cool all the way helps a lot, I just think of it as a little added granola bonus. Thanks for the recipe!
I am so glad you like them! That’s a great insight – my PB is looser for sure. I’ll add a tip about dryness, because you could easily just add a bit more oil! Thank you Charlotte 🙂
Your recipes look exactly like what i was seeking. Healthy low fodmap
Hi Hollie,
I’m so glad you found them, hope you find more than a few favourites here.
This is the best ever used blueberries and walnuts me and my family loved them I didn’t mind that it was crumbly still tasted amazing making again with raspberries and pecans
I am so glad you like them Kay! Blueberries would be amazing.
These are so good! This recipe is definitely going into my favorites folder!
I am so glad you’ve found a low FODMAP snack that you love…thank you for taking the time to leave a rating and review, Barb 🙂
Tried the recipe without any “add ins” but they did not hold together when I cut through. I still used the granola to much on and put in yogurt but I would like the bars for macros. Is there a little secret? is over baking the issue?
I’m so sorry they were crumbly for you! There are three key moments for these bars: one, ensuring that the mixture is super well-coated. The nut butter needs to be well-stirred. If it’s drier, the bars will be drier. And if you’re not sure, get in there with your hands and almost massage the mixture like you would kale to ensure a good coat.
Next, you want to press the bars super firmly. With wet hands, compressing the dough a bit.
And then always cutting after 10 minutes…not waiting until they’re fully cool!
I hope this helps,
Desiree
I will try that! Thank you very much.