Low FODMAP Dark Chocolate & Peanut Butter Energy Bites

Ingredients

MAKE GLUTEN FREE

Makes 26 servings (limit 2-3 per serve)

Ingredients

2   puffed rice*
2   dried shredded coconut*
8   peanut butter*
125   pure maple syrup*
4   chia seeds
0.5   salt
0.75   vanilla essence
88   dark chocolate chips*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Low FODMAP Dark Chocolate & Peanut Butter Energy Bites

Last updated Apr 8th, 2019

PREP IN 10 MIN
SERVES 26
(limit 2-3 per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED IN Dessert, Snacks

Looking for a tasty low FODMAP recipe for energy bites? We’ve got you covered with these yummy low FODMAP peanut butter and dark chocolate bites. They are a breeze to make… and there isn’t a date in sight!

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Soy Free
SHOW NUTRITION

Ingredients

MAKE GLUTEN FREE

SERVES 26 (limit 2-3 per serve)

Ingredients

2   puffed rice*
2   dried shredded coconut*
8   peanut butter*
125   pure maple syrup*
4   chia seeds
0.5   salt
0.75   vanilla essence
88   dark chocolate chips*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Nutrition per serve

    | |
Calories 127
Fat 8.6g
Saturates 4.9g
Protein 2.3g
Carbs 11.3g
Sugars 5.5g
Fibre 2.4g
Salt 0.1g
Iron 1.6mg
Calcium 27mg
Calories 127
Fat 8.6g
Saturates 4.9g
Protein 2.3g
Carbs 11.3g
Sugars 5.5g
Fibre 2.4g
Salt 0.1g
Iron 1.6mg
Calcium 27mg
Calories 127
Fat 8.6g
Saturates 4.9g
Protein 2.3g
Carbs 11.3g
Sugars 5.5g
Fibre 2.4g
Salt 0.1g
Iron 1.6mg
Calcium 27mg
    | | |
  1. In a food processor pulse the puffed rice and desiccated coconut until they are coarsely ground.
  2. Next add the peanut butter, maple syrup, chia seeds, salt, vanilla essence, and dark chocolate chips. Pulse again until the chocolate chips are smaller and the ingredients are well mixed.
  3. Using a tablespoon measure, scoop up the mixture and mold into balls. If the mixture is a little bit too dry add another drizzle of maple syrup and mix again.
  4. Freeze until solid, then store in the fridge or freezer. They will last in the fridge for up to 7 days.
  5. Enjoy! Just remember to limit your serve to 2 – 3 balls at a time to keep within low FODMAP limits.

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.

Check the puffed rice doesn't include high FODMAP ingredients like inulin, honey, apple or pear juice, or fruit juice concentrate. Small amounts of barley malt, golden syrup or molasses are likely to within low FODMAP limits.

Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), agave syrup.

Gluten Free Tips

Check the peanut butter is gluten free.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

There are no dairy free tips for this recipe.

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Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Joanna Baker (APD)

Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More