Low Fodmap Banana OatBars Recipe

The recipe for these oat bars was inspired by the lovely Amy at Quirky Chicken (see her take on them here). They’re healthy, quick and easy to prepare and make the perfect on-the-go breakfast, snack or dessert.

Fodmappers should note the use of spelt flour – a topic that sparks much debate in the FODMAP world. Spelt flour is lower in FODMAPs than regular flour but still contains a certain degree of FODMAPs. This is explained by Monash University here and means that these oat bars should be eaten in small quantities or not by those who are extra sensitive to oligos-fructans. Alternatively, the spelt flour can easily be replaced with gluten-free flour.

Ingredients: (makes 14-16 bars)

  • 150g porridge oats
  • 100g spelt flour (or gluten-free flour)
  • 50g pumpkin seeds
  • 1 large egg
  • ¼ cup raisins
  • 3 ripe bananas
  • ½ cup almond milk
  • 3 tbsp. maple syrup
  • 1 tsp. cinnamon
  • Pinch of salt

Preheat the oven to 180°c.

In a large mixing bowl, mix together the oats, spelt flour, pumpkin seeds and raisins. Mash the bananas and place them in a separate bowl with the egg, almond milk and maple syrup. Use a fork to beat the egg and fully mix the ingredients together. Combine both sets of ingredients in the larger bowl and mix together. Add cinnamon and salt.

Grease or line a baking tray. Pour the mixture into the tray and place in the oven for about 20 minutes or until cooked through and slightly golden. Cook for an extra couple of minutes for a less gooey texture.

When ready, let the bars fully cool then remove from the baking tray, slice and dig in!

author-avatar

Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.

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