These Low FODMAP energy bites are an incredible four ingredient snack. They’re quick and easy to make and require no baking at all. This versatile recipe can be adjusted any way you’d like.
At Canuck Kitchen, We Like to Bend the Rules
All recipes are displayed first. Any tips, tricks, variations, and other nonsense will follow the recipe for you to scroll at your heart’s content. View our other recipes here.
Low FODMAP Energy Bites
Ingredients
- 1 ½ cups old fashioned or rolled oats
- ⅓ cup maple syrup
- ½ cup macadamia nut butter
- ½ cup dairy free or dark chocolate chips
Instructions
- In a large bowl, mix together all of the ingredients. Stir until well combined.
- Refrigerate the mixture for at least 30 minutes.
- Roll into balls. I use a cookie scoop for this step so it's quick and easy.
- Put the balls into an airtight container and store it in the fridge. These bites will last 1-2 weeks, although, they're so delicious they might not even last that long.
Notes
Let’s be real. The Low FODMAP diet kind of sucks. It’s restrictive, and you’re pretty much starving most of the time, no matter what you eat. These Low FODMAP energy bites are an awesome snack to make your time on the diet a little bit bearable. You can follow a bit of my low FODMAP journey here.
Keep in mind that there may be conflicting information as well. For example, I’ve seen that some low FODMAP diets allow a small amount of oat milk, whereas others don’t. Same goes for broccoli and avocado.
Tips and Tricks for Low FODMAP Energy Bites
Choose Oats Wisely
Always check the label to make sure they are gluten-free certified. Not all oats are created equal. While oats themselves are gluten free, they may also be processed in facilities which are not gluten free certified.
Also, you’ll want to use rolled oats or old fashioned oats. I’ve tried this recipe before with both instant oats and steel cut, but it just didn’t work. The texture was off.
Try Different Nut Butters
You can also use sunflower seed butter for a nut-free version. I usually purchase my nut butter at the health food store or the natural foods section at the grocery store. Here are a few nuts to try. I found an almond hazelnut butter which is 10/10.
- Almonds
- Brazil nuts
- Hazelnuts
- Pecans
- Pine nuts
- Walnuts
Use a Variety of Mixins for Low FODMAP Energy Bites
As I’m sure you can tell, I love versatile recipes that you can customize to your liking. Once you get the hang of things, you can experiment with different flavours. These energy bites can be made with different ingredients and flavour combinations. Here are a few low FODMAP ideas to get the ball rollin. Again, keep your serving sizes in mind. Some items are low FODMAP in small quantities.
- Almond extract
- Chia seeds
- Cinnamon
- Cocoa powder
- Crushed nuts (see above)
- Dried blueberries
- Dried cranberries
- Flaxseeds
- Hemp hearts
- Lemon zest
- Nutmeg
- Poppy seeds
- Pumpkin pie spice mix
- Shredded coconut
- Vanilla extract
Basic Recipe
This recipe is very versatile and can be modified to suit your needs and preferences. I’d like to note that an earlier recipe I posted did use honey, however since honey isn’t low FODMAP, we will just stick the maple syrup. The bare bones of this awesome snack is as follows:
- 1 1/2 cups oats
- 1/2 cup nut butter or sunflower seed butter
- 1/3 cup maple syrup
- up to 1/2 cup mixins
Thanks for sharing this!! Love how you added options for variety on this recipe so we have many options to choose from