LOW FODMAP PEANUT BUTTER GRANOLA BARS Recipe

YIELD: 10 BARS

Chocolate and peanut butter are absolutely irresistible, just like these granola bars. My granola bars
are made with light corn syrup, which is composed mostly of glucose—so, while it hasn’t yet been
tested for FODMAPs, most light corn syrups shouldn’t cause problems for a low-FODMAP diet.

(Be careful with generic brands, though, since many of them do contain high-fructose corn syrup.)

LOW FODMAP PEANUT BUTTER GRANOLA BARS Ingredients

Granola Bars

  • 1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
  • ¾ CUP (23 G) GLUTEN-FREE CRISPY BROWN RICE CEREAL
  • ¼ CUP (36 G) ROASTED SUNFLOWER SEEDS
  • 1 TABLESPOON (13 G) CHIA SEEDS
  • ⅓ CUP (80 ML) LIGHT CORN SYRUP
  • ¼ CUP (65 G) NATURAL PEANUT BUTTER
  • 3 TABLESPOONS (39 G) SUGAR
  • ½ TEASPOON PURE VANILLA EXTRACT

Chocolate Drizzle

  • ⅓ CUP (58 G) CHOPPED DARK CHOCOLATE
  • 1 TEASPOON NATURAL PEANUT BUTTER

LOW FODMAP PEANUT BUTTER GRANOLA BARS Steps

  1. Line an 8-inch (20 cm) square baking pan with aluminium foil and spray with cooking spray.
  2. In a large bowl, combine the oats, rice cereal, sunflower seeds, and chia seeds.
  3. In a small, microwave-safe bowl, stir together the corn syrup, peanut butter, sugar, and vanilla.
  4. Microwave on high for 60 seconds.
  5. Stir.
  6. Drizzle the peanut butter mixture over the rice cereal mixture and stir until well combined.
  7. Transfer to the prepared pan and press down on the mixture firmly with the back of a clean spoon or lightly
    greased hands to spread it out evenly.
  8. Let cool. To make the topping, melt the chocolate and peanut butter in a microwave-safe bowl on high for 30 seconds.
  9. Stir until smooth. Microwave for an additional 15 seconds if needed.
  10. Drizzle the topping over the cooled bars.
  11. Let the chocolate harden and cut it into bars to serve.

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LOW FODMAP CHEWY PEANUT BUTTER GRANOLA BARS Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 10

LOW FODMAP CHEWY PEANUT BUTTER GRANOLA BARS Ingredients

  • 1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
  • ¾ CUP (23 G) GLUTEN-FREE CRISPY BROWN RICE CEREAL
  • ¼ CUP (36 G) ROASTED SUNFLOWER SEEDS
  • 1 TABLESPOON (13 G) CHIA SEEDS
  • ⅓ CUP (80 ML) LIGHT CORN SYRUP
  • ¼ CUP (65 G) NATURAL PEANUT BUTTER
  • 3 TABLESPOONS (39 G) SUGAR
  • ½ TEASPOON PURE VANILLA EXTRACT
  • ⅓ CUP (58 G) CHOPPED DARK CHOCOLATE
  • 1 TEASPOON NATURAL PEANUT BUTTER

LOW FODMAP CHEWY PEANUT BUTTER GRANOLA BARS Method

  1. Line an 8-inch (20 cm) square baking pan with aluminum foil and spray with cooking spray.
  2. In a large bowl, combine the oats, rice cereal, sunflower seeds, and chia seeds.
  3. In a large bowl, combine the oats, rice cereal, sunflower seeds, and chia seeds.
  4. In a small, microwave-safe bowl, stir together the corn syrup, peanut butter, sugar, and vanilla.
  5. Microwave on high for 60 seconds.
  6. Stir.
  7. Drizzle the peanut butter mixture over the rice cereal mixture and stir until well combined.
  8. Transfer to the prepared pan and press down on the mixture firmly with the back of a clean spoon or lightly greased hands to spread it out evenly.
  9. Let cool.
  10. To make the topping, melt the chocolate and peanut butter in a microwave-safe bowl on high for 30 seconds.
  11. Stir until smooth.
  12. Microwave for an additional 15 seconds if needed.
  13. Drizzle the topping over the cooled bars.
  14. Let the chocolate harden and cut it into bars to serve.

LOW FODMAP PEANUT BUTTER GRANOLA BARS Recipe Review


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Chocolate and peanut butter are absolutely irresistible, just like these granola bars. My granola bars are made with light corn syrup, which is composed mostly of glucose—so, while it hasn’t yet been tested for FODMAPs, most light corn syrups shouldn’t cause problems for a low-FODMAP diet.

2 Replies to "LOW FODMAP PEANUT BUTTER GRANOLA BARS Recipe"

  • comment-avatar
    Steve September 11, 2018 (2:53 am)

    Is peanut butter considered low fodmap? Peanuts are legumes, and I thought legumes were high in fodmaps.

    • comment-avatar
      Low FodMap Guy September 20, 2018 (3:17 pm)

      Hello Steve

      When peanut butter is made in its simplest form with just peanuts, oil, and a bit of salt, then yes, it is low FODMAP. Monash University has certified that two tablespoons of standard peanut butter should be safe for those on a low FODMAP diet regimene

      Harpreet

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