This chewy Low FODMAP Protein Bars recipe provides a convenient and nutritious snack for those managing digestive sensitivities. It is made with rolled oats, smooth peanut butter, maple syrup, and whey protein isolate. The result is a dense, satisfying, and sweet bar that features a nutty undertone and a slight crunch from chia seeds. It is perfect for a post-workout boost or a quick breakfast on the go and yields exactly eight bars.

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Low FODMAP Protein Bars Ingredients

1 1/2 cups rolled oats
1/2 cup peanut butter, smooth
1/3 cup maple syrup
1/4 cup lactose-free milk, or unsweetened almond milk
1/2 cup vanilla whey protein isolate, or unflavored
2 tablespoons chia seeds
1 teaspoon vanilla extract
1/4 teaspoon salt
1/4 cup mini dark chocolate chips, optional

How To Make Low FODMAP Protein Bars

Prepare the pan. Line an 8×8-inch square baking pan with parchment paper, leaving a slight overhang on the sides for easy removal later.
Cream the base. Stir the smooth peanut butter and maple syrup together in a large mixing bowl until the texture is completely uniform.
Mix the liquids. Add the lactose-free milk, vanilla extract, and salt to the peanut butter mixture and stir again until combined.
Incorporate the solids. Fold in the rolled oats, protein powder, and chia seeds, along with the chocolate chips if you choose to include them.
Press and pack. Transfer the dough to the prepared pan and use the back of a heavy spoon to press the mixture down as firmly as possible.
Chill and slice. Place the pan in the refrigerator for at least 2 hours until the block is firm before lifting it out and slicing it into 8 equal bars.

Recipe Tips

Ensure you are using whey protein isolate rather than concentrate, as the isolate version is processed to remove almost all lactose. If the mixture feels too dry or crumbly after mixing, add one extra tablespoon of milk to help the oats bind together. Pressing the mixture firmly into the pan is a critical step; if it is packed loosely, the bars will fall apart when you try to eat them. Always check your protein powder label for hidden high FODMAP ingredients like inulin or chicory root which are common in health supplements.

What To Serve With Protein Bars

Serve these bars alongside a hot cup of peppermint tea. Pair them with a small lactose-free yogurt cup for extra protein. Enjoy one with a firm common banana for a complete breakfast.

How To Store Protein Bars Leftovers

Store the sliced bars in an airtight container in the refrigerator for up to one week to maintain their chewiness. For longer storage, wrap individual bars in plastic wrap and freeze them for up to three months, thawing them in the fridge overnight before eating.

Low FODMAP Protein Bars Nutrition Facts

Calories: 215 kcal
Total Fat: 11g
Saturated Fat: 2.5g
Cholesterol: 10mg
Sodium: 145mg
Total Carbohydrate: 22g
Dietary Fiber: 3.5g
Sugars: 9g
Protein: 10g

Frequently Asked Questions

Can I use quick oats instead of rolled oats? Yes, quick oats will work and result in a softer, less chewy texture, but avoid using “instant” flavored oatmeal packets.
Is all peanut butter low FODMAP? Standard smooth peanut butter is low FODMAP, but check for added high-fructose corn syrup or sweeteners like xylitol which can cause issues.
What if my bars are too sticky? If the bars remain sticky after chilling, you can add a little more protein powder or oats next time to soak up the excess moisture.

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