These chewy Low FODMAP Oatmeal Cookies are made with gluten-free rolled oats, brown sugar, maple syrup, and dark chocolate chips. The result is a soft, comforting treat with warm hints of cinnamon and vanilla that is gentle on your digestion. This recipe creates a delightful afternoon snack or simple dessert, making a perfect batch for the week.

Low FODMAP Oatmeal Cookies Ingredients

1 cup gluten-free rolled oats (ensure they are certified gluten-free)
¾ cup gluten-free all-purpose flour (blend with xanthan gum)
½ teaspoon baking soda
½ teaspoon cinnamon
¼ teaspoon salt
½ cup butter, softened (use lactose-free butter if needed)
½ cup brown sugar
1 large egg
1 teaspoon vanilla extract
2 tablespoons maple syrup
¼ cup dark chocolate chips (optional; choose dairy-free if needed)

How To Make Low FODMAP Oatmeal Cookies

Prepare the oven: Preheat your oven to 350°F (180°C). Line a large baking sheet with parchment paper to prevent sticking.
Mix dry ingredients: In a medium bowl, combine the gluten-free oats, flour, baking soda, cinnamon, and salt. Stir well and set aside.
Cream butter and sugar: In a large bowl, beat the softened butter and brown sugar together until the mixture is light and fluffy.
Add wet ingredients: Add the egg, vanilla extract, and maple syrup to the butter mixture. Mix until fully combined.
Combine the dough: Pour the dry ingredients into the wet mixture. Stir until a thick dough forms.
Add chocolate chips: If you are using them, gently fold in the dark chocolate chips.
Shape the cookies: Scoop spoonfuls of dough onto the prepared baking sheet. Gently flatten each cookie with your hand or a fork, as gluten-free cookies do not spread much while baking.
Bake the cookies: Bake for 10–12 minutes. They are ready when the edges are lightly golden brown.
Cool and serve: Let the cookies cool on the baking sheet for 5 minutes to set. Transfer them to a wire rack to cool completely.

Recipe Tips

Buy Certified Gluten-Free Oats: Regular oats are often processed in facilities with wheat. To ensure this recipe is truly low FODMAP and safe for gluten sensitivities, look for the “certified gluten-free” label.
Flatten the Dough: Unlike regular cookies, gluten-free dough tends to hold its shape in the oven. Flattening them slightly before baking ensures they cook evenly and have a nice texture.
Check Serving Sizes: Oats are low FODMAP in moderate amounts (about ½ cup cooked). Stick to a serving size of 1–2 cookies to keep your FODMAP intake low.
Use Real Maple Syrup: Make sure to use pure maple syrup rather than artificial pancake syrup or honey. Pure maple syrup is low FODMAP, whereas honey is high in fructose.

What To Serve Low FODMAP Oatmeal Cookies

These cookies are a comforting snack on their own. They pair wonderfully with a glass of cold lactose-free milk or almond milk. For a warm treat, serve them alongside a hot cup of weak black tea or green tea. If you want a little extra sweetness, you can serve them with a few slices of firm banana or a small handful of raspberries.

How To Store Low FODMAP Oatmeal Cookies Leftovers

Refrigerate: Store the cooled cookies in an airtight container at room temperature for up to 4 days, or in the refrigerator for up to a week.
Freeze: These cookies freeze very well. Place them in a freezer-safe bag or container and freeze for up to 3 months. Thaw at room temperature before eating.

Low FODMAP Oatmeal Cookies Nutrition Facts

Serving Size: 1 Cookie

Calories: 160 kcal
Total Fat: 8g
Saturated Fat: 5g
Cholesterol: 25mg
Sodium: 90mg
Total Carbohydrate: 20g
Dietary Fiber: 1.5g
Sugars: 10g
Protein: 2g

Frequently Asked Questions

Are all oats low FODMAP? Oats are generally low FODMAP in small servings (about ½ cup cooked). However, quick oats or instant oats can sometimes be easier to over-consume. Rolled oats provide a hearty texture and are safe in the portions used in this recipe.
Can I use honey instead of maple syrup? No, honey is high in fructose and is considered high FODMAP. Maple syrup is a safe liquid sweetener alternative that adds a delicious flavor to oatmeal cookies.
Why do I need xanthan gum in the flour? Xanthan gum acts as a binder. Since there is no gluten in the flour to hold the cookie structure together, xanthan gum prevents the cookies from crumbling apart.

Try More Recipes: