Vegan Low FODMAP Peanut Butter Cookies
Peanut butter cookies are one of my favourites! And these just might be the ultimate vegan low FODMAP peanut butter cookies. These healthyish, one bowl peanut butter cookies require just 8 ingredients (including salt!). They’re also gluten free, grain free and not too sweet. Soft and decadently delicious, prepare to fall in love!
I’ve said this before, but I’m not a huge sweets person. It’s not because I’m a dietitian, either…because dietitians are kinda famous for their love of chocolate, LOL. I mean, I like the idea of cookies and cakes and things but find most way too sweet for my tastes. So finding sweets I love often means making my own. Which is why Eat More Plants Cookbook has pretty substantial desserts chapter.
But I really fell in love with these peanut butter cookies! Well, I should admit that it took me a couple of attempts to get them right as the first batches were too sweet. I set out to make a ‘full sugar’ cookie but it was honestly just too sweet for me and I didn’t feel right sharing a recipe that I wouldn’t want to eat a ton of myself. One of the other reasons I like cookies is that they come together quickly without too much fuss. Because I am NOT a fussy baker. I leave the croissants and the macarons to the professionals! Give me cookies, muffins and quick breads and I’m a happy camper.
What makes these cookies healthyish?
I’ve got to say this straight out: if you want a full sugar, full gluten cookie you eat it, enjoy every minute of it and don’t look back. Your cookies don’t have to be ‘healthy’. Buuuuut….let’s say you’ve have special dietary needs like an allergy or low FODMAP. Or, perhaps you like to eat a LOT of cookies so you want to enjoy ones make with some nutrient-dense ingredients so you can stay energized. Well, then these are the cookies for you. And me.
Let’s be cookie friends.
What’s most important about these cookies is that they are really simple to make and taste absolutely delicious. But in case you’re curious, these cookies are also:
- totally gluten free and grain free
- low FODMAP so they are great for those on a low FODMAP diet for IBS
- lower in added sugars (but not sugar free!). It’s about 1 1/2 teaspoons (7 mL) of sugar per cookie. Plus plenty of healthy fats and fibre from the peanut butter and almond meal to help you avoid the crash.
In case you like to shorten the window between craving and eating as much as possible, these cookies take less than 30 minutes to make, require just one bowl and 8 ingredients to prepare. I mean, what more can you ask for?
Can you stay vegan on a low FODMAP diet?
I’ve had way too many people tell me that their healthcare practitioners told them they’d need to give up their vegan or plant-based diet while they were low FODMAP so let me give it to you straight: they’re wrong.
Yes, it’s true that many healthy plant foods are high FODMAP. But there are plenty of low FODMAP options in the plant world. And yes, it’s true that it’s hard to find low FODMAP vegan recipes on the internet…but that’s why I’m creating them. Need lunch ideas? Breakfasts? Desserts? I’ve got you! George Eats is another great vegan-friendly low FODMAP blog.
The most important thing to remember: low FODMAP is NOT for life. Ideally, you should only be low FODMAP for a maximum of 8-12 weeks. Not sure how to do that? It’s worth working with a registered dietitian who understands low FODMAP, plant-based living so you get individualized care.
How to make vegan low FODMAP peanut butter cookies
To make these easy, one-bowl vegan peanut butter cookies, first gather up your ingredients.
- Well-stirred natural peanut butter Go for a brand that is just peanuts + salt. Do not skip the salt!
- Almond flour/meal Helps add even more protein and creates a soft + fluffy texture. Almond meal can be a high FODMAP food but we only use a little here so it’s well below the low FODMAP threshold.
- Sugar I like going with a classic combo of brown sugar + white sugar but the cookies should work if you only have one
- Ground flax rich in omega 3 fatty acids, the soluble fibre in flax helps bind the cookies sans eggs
- Baking powder, vanilla and salt the usual suspects
Next, get mixing! Mix up the ground flax and water, and let it sit for five minutes to thicken. Then, mix the peanut butter, vanilla and sugar together well before adding the almond flour, baking powder and salt. The dough will begin to thicken, but you should still be able work it well with a fork. If not, get your hands in there!
Finally, you’ll scoop 1 tablespoon (15 mL) balls and then flatten them on a parchment-lined baking sheet and bake for 8-10 minutes until the bottoms are golden and the cookies look cracked on top.
Let them cool for at least 10 minutes – preferably 20 – because these gluten free cookies will firm up as they cool. Then, try not to eat the whole batch at once!
Vegan Peanut Butter Cookies Tips + Substitutions
- Make sure your peanut butter is well stirred, so you get the right blend of fat and protein for the cookies. If the fat isn’t blended in well, the cookies could be a bit dry! If you’re down to the bottom of your PB jar and it’s looking firm as opposed to fluid, try adding a tablespoon of avocado oil in there for some extra moisture.
- Other nut + seed butters have very different textures than peanut butter and may not create the same style of dough. If you try it, please drop a comment to let me know how it goes! I’d be curious about how cashew butter performs as it is thicker like peanut butter.
- I have not tested the variation yet, however, pecan flour is often a very good dupe for almond flour in case you are allergic…so give it a try (and let me know what you think!)
More yummy healthy vegan cookies
- Vegan Peanut Butter Hemp Cookies
- Damn Good Vegan Shortbread Cookies
- Vegan Gingerbread Cookies (Gluten Free)
Vegan Low FODMAP Peanut Butter Cookies
- 1 tablespoon ground flax
- 1 cup creamy natural peanut butter
- ¼ cup pure cane sugar
- ¼ cup brown cane sugar
- 1 teaspoon pure vanilla extract
- ¼ cup almond meal, or flour (terms used interchangably)
- ½ teaspoon baking powder
- ½ teaspoon salt
- Preheat oven to 375°F (190°C). Prepare a large baking sheet with parchment paper and set aside.
- In a medium bowl, stir the ground flax with 2 tablespoons of warm water and let sit for 5 minutes to thicken.
- Add peanut butter, cane sugar and brown sugar and vanilla and mix with a fork until blended. Then, sprinkle over almond meal, baking powder and salt and work in thoroughly with a fork until mixture is thick and well-combined.
- Scoop 1 tablespoon of dough and roll into a ball. Then flatten to ¼ inch (0.75cm) thick and 2 inches (5 cm) wide. Place 1 inch (2.5cm) apart on cookie sheet.
- Bake for 8-10 minutes until cookies look cracked on top (it will settle as they cool!) and bottoms appear golden brown. Remove from heat and let cool for at least 10 minutes – or completely – before handling as they will firm as they cool up.
- Store at room temperature, lightly covered, for 3-4 days. Cookies will freeze well.