Low FODMAP No Bake Energy Bars
Low FODMAP No Bake Energy Bars
These low FODMAP no-bake energy bars are so easy to make, and they are the perfect low FODMAP recipe for a grab and go snack! You can have these fully prepped and in the fridge chilling within ten minutes.
Nut allergy note: If you have a peanut allergy then you can try swapping the peanut butter for sunflower seed butter. Please note that sunflower seed butter will contain higher levels of FODMAPs.
Ingredients
Make gluten free(limit to 1 slice per serve)
No Bake Energy Bars
peanut butter
FODMAP
Gluten Free
pure maple syrup
FODMAP
puffed rice or rice krispies (choose GF option if needed)
FODMAP
Gluten Free
pumpkin seeds (roughly chopped)
Gluten Free
dried cranberries (roughly chopped)
FODMAP
Gluten Free
guar gum (or xanthan gum) optional
FODMAP
dark chocolate (GF or DF if needed) (roughly chopped for melting)
FODMAP
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Learn moreMethod
- Roughly chop the pumpkin seeds and dried cranberries. Line an 8 inch by 8 inch (21cm by 21cm) square pan with baking paper.
- Melt the peanut butter with the maple syrup in a non-stick fry pan over medium-low heat. Once melted, turn off the heat and stir through the chopped pumpkin seeds, puffed rice, dried cranberries, ground ginger, cinnamon and guar gum (the guar gum will help the slice be less crumbly but you don't have to use it). Once the ingredients are evenly coated in syrup transfer to the baking pan.
- Spread the mixture evenly across the pan. Place another piece of baking paper on top and then press the mixture firmly into the pan (make sure you do this evenly). If you don't compact the mixture firmly, your energy bars will crumble when you cut them.
- In a small bowl, melt the dark chocolate in the microwave in 30 second increments, until melted and smooth (stirring each time). Then drizzle over the mixture using a teaspoon.
- Place the energy bars in the fridge for 2 hours (let them cool completely). Once cold, cut with a sharp knife. Store in an airtight container in the fridge or somewhere cool.
- Storage note: These bars should remain fresh for about 2 weeks in the fridge, or you can pop them into the freezer and store for 2 months.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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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
Audrey Inouye (RD)
Audrey Inouye is a FODMAP trained registered dietitian in Canada. She began her career in public health by managing community outreach and peer support programs for diabetes and prenatal nutrition. Audrey later branched into private practice and founded I... Read more
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