Low FODMAP Snack Balls
Ingredients
MAKE GLUTEN FREEMakes 14 servings (up to 4 balls per serve)
Snack Balls
2
gluten free cornflakes*
0.5
brown sugar
0.25
gluten free plain or vanilla biscuits/cookies (or almond meal)*
6
dried shredded coconut*
4
pumpkin seeds*
6
butter or dairy free spread*
Equipment
- food processor
Low FODMAP Snack Balls
Low FODMAP snacks can be difficult to come by! These delicious chewy snack balls are a super easy low FODMAP recipe to make (no baking required). To keep the snack balls fresh store them in an airtight container in the fridge.
Nut Free Option: To make these snack balls nut free use gluten free vanilla biscuits.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 14 (up to 4 balls per serve)
Snack Balls
2
gluten free cornflakes*
0.5
brown sugar
0.25
gluten free plain or vanilla biscuits/cookies (or almond meal)*
6
dried shredded coconut*
4
pumpkin seeds*
6
butter or dairy free spread*
Equipment
- food processor
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
139
Fat
8.2g
Saturates
2.5g
Protein
1.8g
Carbs
14.9g
Sugars
8g
Fibre
0.8g
Salt
0.1g
Iron
1.1mg
Calcium
8.1mg
Calories
139
Fat
8.2g
Saturates
2.5g
Protein
1.8g
Carbs
14.9g
Sugars
8g
Fibre
0.8g
Salt
0.1g
Iron
1.1mg
Calcium
8.1mg
Calories
139
Fat
8.2g
Saturates
2.5g
Protein
1.8g
Carbs
14.9g
Sugars
8g
Fibre
0.8g
Salt
0.1g
Iron
1.1mg
Calcium
8.1mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Roughly crush the gluten free cornflakes (I do this using a plastic bag and either my hands or a rolling pin). Finely crush the gluten free plain or vanilla biscuits if using. Roughly chop the pumpkin seeds
- Make sure the dairy free spread or butter is room temperature and slightly softened (but not melted).
- Place the cornflakes, brown sugar, shredded coconut, crushed biscuits (or almond meal), pumpkin seeds, and dairy free spread or butter in a food processor. Process the ingredients until the mixture starts forming larger clumps.
- Using your hands, press and roll the mixture into 14 snack sized balls. Roll each ball in finely shredded coconut.
- Store in an airtight container in the fridge. These balls are best served chilled or at room temperature (any hotter and the dairy free spread will melt).
Buying Tips
Buy gluten free cornflakes that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup.
Buy gluten free cookies that do not contain any high FODMAP ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what low FODMAP flours have been used, avoid gluten free products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour.
Gluten Free Tips
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
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
