Low FODMAP Granola Bars Recipe

These chewy Low FODMAP Granola Bars are made with gluten-free rolled oats, pure maple syrup, creamy peanut butter, crunchy nuts, and dark chocolate chips. The result is a wholesome snack that is sweet, nutty, and safe for sensitive stomachs. This easy recipe makes 12 bars, perfect for a quick breakfast on the go or a healthy afternoon treat.

Low FODMAP Granola Bars Ingredients

Dry Ingredients:

• 2 1/2 cups gluten-free rolled oats
• 1/4 cup chopped walnuts
• 1/4 cup chopped almonds
• 1/4 cup pumpkin seeds (pepitas)
• 2 tbsp chia seeds
• 1/3 cup dried cranberries (sweetened with sugar)
• 1/3 cup dark chocolate chips (at least 60% cocoa)
• 1/2 tsp ground cinnamon
• 1/4 tsp fine sea salt

Wet Ingredients:

• 1/2 cup natural peanut butter or almond butter (smooth)
• 1/2 cup pure maple syrup
• 1/4 cup garlic-free neutral oil (canola, rice bran, or light olive oil)
• 1 tsp pure vanilla extract

How To Make Low FODMAP Granola Bars

1. Prepare the oven and pan:Preheat your oven to 320°F (160°C). Line an 8×8-inch square baking pan with baking paper, leaving some hanging over the sides for easy removal later.
2. Mix the dry ingredients: In a large mixing bowl, combine the oats, walnuts, almonds, pumpkin seeds, chia seeds, cranberries, chocolate chips, cinnamon, and salt. Stir well to ensure the ingredients are evenly distributed.
3. Heat the wet ingredients: In a microwave-safe bowl or small saucepan, combine the peanut butter, maple syrup, oil, and vanilla extract. Warm gently for 20-30 seconds (or over low heat on the stove) and stir until the mixture is smooth and runny.
4. Combine the mixture: Pour the warm wet mixture over the dry ingredients. Mix thoroughly with a spatula or large spoon. Press the liquid into the oats until every dry spot is coated and the texture is sticky.
5. Press into the pan: Transfer the mixture into the prepared baking pan. Using the back of a spoon or the bottom of a glass, press the mixture down very firmly. Pack it into a tight, even layer to ensure the bars hold together.
6. Bake the bars: Bake for 18 to 22 minutes until the edges are lightly golden and the top feels set. The center will still be soft but will firm up as it cools.
7. Cool and slice: Remove the pan from the oven and let it cool completely on a wire rack. Place the pan in the refrigerator for at least 1-2 hours to fully set. Lift the block out using the parchment paper and cut into 12 even bars with a sharp knife.

Recipe Tips

• Press Firmly: The most important step is pressing the mixture into the pan. If you do not pack it down tightly, the bars will crumble when you slice them.
• Check Your Oats: Regular oats are often cross-contaminated with wheat. To ensure this recipe is safe for a gluten-free or low FODMAP diet, always buy certified gluten-free rolled oats.
• Cool Completely: Do not try to cut the bars while they are warm. Chilling them in the fridge helps the fats solidify, creating a sturdy bar that holds its shape.
• Maple Syrup Matters: Stick to pure maple syrup. Honey is high in fructose and is not considered low FODMAP, so it should be avoided for this specific diet.

What To Serve Low FODMAP Granola Bars

These bars are a complete snack on their own, but they pair well with other breakfast items. Serve a bar with a lactose-free yogurt or a hard-boiled egg for added protein. They are also delicious with a hot cup of peppermint tea or black coffee for a mid-morning pick-me-up.

How To Store Low FODMAP Granola Bars Leftovers

• Refrigerate: Store the cut granola bars in an airtight container in the refrigerator for up to 1 week.
• Freeze: Wrap individual bars in plastic wrap and place them in a freezer-safe bag. They can be frozen for up to 3 months. Thaw at room temperature for 15 minutes before eating.

Low FODMAP Granola Bars Nutrition Facts

• Serving Size: 1 bar
• Calories: 265 kcal
• Total Fat: 14g
• Saturated Fat: 3g
• Cholesterol: 0mg
• Sodium: 55mg
• Total Carbohydrate: 30g
• Dietary Fiber: 4g
• Sugars: 12g
• Protein: 6g

Frequently Asked Questions

• Are oats low FODMAP? Yes, rolled oats are generally low FODMAP in servings of about 1/2 cup (52g) dried. This recipe uses safe amounts per serving, but always check that you are buying gluten-free oats if you have celiac disease.
• Can I use a different nut butter? Yes, you can use sunflower seed butter or almond butter. Just make sure the ingredient label is clean and does not contain high fructose corn syrup or added sweeteners that might upset your stomach.
• Why did my bars fall apart? This usually happens for two reasons: the mixture wasn’t pressed firmly enough into the pan, or the bars weren’t chilled long enough before slicing. Make sure to pack the oats down hard and refrigerate them before cutting.
• Can I use honey instead of maple syrup? No, if you are following a strict low FODMAP diet, you should avoid honey as it is high in excess fructose. Pure maple syrup is the best sweetener option for this recipe.

Try More Recipes:

• Low FODMAP Energy Balls Recipe
• Low FODMAP Cheese Board Ideas
• Low FODMAP Deviled Eggs Recipe

Low FODMAP Granola Bars Recipe

Recipe by Sabrine HajriCourse: SnacksCuisine: AmericanDifficulty: Easy

Servings

12

servings

Prep time

10

minutes

Cooking time

20

minutes

Calories

265

kcal

These Low FODMAP Granola Bars are a chewy, crunchy, and stomach-friendly snack. Made with certified gluten-free oats, pure maple syrup, and a mix of seeds and nuts, they are perfect for meal prep.

Ingredients

• Dry Ingredients:

• 2 1/2 cups gluten-free rolled oats
  

• 1/4 cup chopped walnuts
  

• 1/4 cup chopped almonds
  

• 1/4 cup pumpkin seeds
  

• 2 tbsp chia seeds
  

• 1/3 cup dried cranberries (sweetened)
  

• 1/3 cup dark chocolate chips
  

• 1/2 tsp ground cinnamon
  

• 1/4 tsp fine sea salt

• Wet Ingredients:

• 1/2 cup natural peanut butter
  

• 1/2 cup pure maple syrup
  

• 1/4 cup neutral oil
  

• 1 tsp pure vanilla extract

Directions

• Preheat oven to 320°F (160°C) and line an 8×8-inch pan with parchment paper.
• Mix Dry: Combine oats, nuts, seeds, cranberries, chocolate, cinnamon, and salt in a large bowl.
  
• Mix Wet: Warm the peanut butter, maple syrup, oil, and vanilla until smooth.
  
• Combine: Pour wet ingredients over dry and mix until sticky and coated.
  
• Bake: Press firmly into the pan. Bake for 18-22 minutes.
  
• Chill: Cool completely, then refrigerate for 1-2 hours before slicing into 12 bars.