Low Fodmap GRANOLA BARS Recipe

These Low Fodmap fruity, seeded granola bars are a great source of energy and make for a really good breakfast bar, a quick snack or post-workout fuel. These beauties are nutritional dynamite. They’re a great source of good fats, protein and slow release carbs – Check the nutritional info below, it’s awesome 😉

They’re also refined sugar free, oat and gluten-free, low FODMAP and vegan.

Oh, and did I mention they’re delicious?!


Low Fodmap Granola Bar INGREDIENTS

(MAKES 12 BARS)

  • 60g rice flakes 
  • 60g millet flakes (or use 120g either)
  • 30g dried cranberries – make sure they don’t have added fruit juice! 
  • 30g pecans, roughly chopped
  • 100g pumpkin seeds
  • 50g sunflower seeds
  • 30g peanut butter
  • 2 ripe bananas
  • 15g (2tsp) rice malt syrup
  • 1tsp cinnamon
  • coconut oil/olive oil/dairy-free margarine for greasing

Low Fodmap Granola BarKITCHEN STUFF

  • Large bowl
  • Small bowl
  • Fork
  • Spoon
  • Small baking tray
  • Grease proof paper
  • Cooling rack

Low Fodmap Granola Bar METHOD

Low Fodmap Bar Recipe
Low Fodmap Bar Recipe
  • Pre-heat oven to 160C fan
  • Grease a small baking tray
  • Add the cranberries, pecans, millet & rice flakes, seeds and cinnamon to a large bowl and mix
  • In your smaller bowl, mash the bananas with the back of a fork until they turn to a purée then add the rice malt syrup and peanut butter
  • Add this purée to the dry mix and stir
  • Put mixture into baking tray and press down with the back of a spoon
  • Bake for about 15-20 minutes or until it starts to go a bit golden
  • Take it out, let it cool for 10 minutes in the tray, turn out of the tray, cut into squares then transfer to a wire rack to cool completely
  • Cover and store in the fridge – they’ll usually last about a week

Note: 1 bar = low FODMAP. Those whole malabsorb fructose are not recommended to exceed 1 serving per meal

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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