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.
As a registered dietitian, and member of the IBS club with a personal 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, as well as in my upcoming gut health cookbook, Good for Your Gut.
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 vegan low FODMAP foods and 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 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!
Step One: gather your ingredients
- natural peanut butter (yes, peanut butter is low FODMAP!)
- pure maple syrup
- pure vanilla extract
- gluten free oats
- ground flax
- hemp hearts
- Mix-ins: choose either salted peanuts + candied ginger OR pumpkin seeds + dried cranberries
Step Two: mix the wet ingredients first, then stir in the dry ingredients and finally the mix-ins
Step Three: with wet hands, press firmly into a parchment lined 9×9 square baking dish
Step Four: bake at 350 degrees for 30 minutes until golden at edges.
Step Five: let cool for 10 minutes then cut into 12 bars
List of Low FODMAP Nuts
On a plant-based diet, it can be tricky navigating low FODMAP because so many nutritious plants are high in FODMAPs, including nuts. Here is a quick list of low FODMAP nut servings and remember, FODMAPs are dose-sensitive! If you eat more than the listed serving, it may be too high in FODMAPs.
- 10 almonds
- 10 Brazil nuts (I do not recommend eating more than 2-3 Brazil nuts a day due to high selenium)
- 10 roasted chestnuts
- 10 hazelnuts
- 20 macadamia nuts
- 32 peanuts
- 10 pecan halves
- 10 walnut halves
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
- To ensure that the bars are crisp, not crumbly, make sure the mixture is VERY well mixed (use your hands if you need to) and press firmly into the pan. You also want to make sure that once you cut them, you let them cool completely before handling.
- If your nut butter is dry, your bars will be dry. Go ahead and add a tablespoon or two of oil if you think you need it.
- 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!
- Enjoy these bars as an on-the-go breakfast with an almond milk latte or as a snack at any time of day.
- 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
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
- 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.