Description
I’ve been making these No-Bake Low-FODMAP Energy Bars for over two years, and they’ve completely revolutionized my snack game. These bars are the perfect solution for anyone following a low-FODMAP diet who’s tired of bland, cardboard-tasting “healthy” snacks. Packed with natural energy, bursting with flavor, and gentle on sensitive stomachs—these No-Bake Low-FODMAP Energy Bars prove that dietary restrictions don’t mean sacrificing taste or satisfaction.
Ingredients
🧺 Ingredients
For approximately 12 bars, you’ll need:
- 1 cup rolled oats (gluten-free if necessary)
- 1/2 cup almond butter (or sunflower seed butter for nut-free)
- 1/4 cup maple syrup
- 1/4 cup pumpkin seeds
- 1/4 cup sunflower seeds
- 1/4 cup dried cranberries (or other low-FODMAP dried fruit)
- 1/4 cup dark chocolate chips (dairy-free if needed)
- 1/2 teaspoon cinnamon
- 1/4 teaspoon salt
- 1 teaspoon vanilla extract
Pro tip: Choose organic ingredients when possible for the best flavor and nutritional value!
Instructions
🍽️ Step-by-Step Instructions
Step 1: Prep Your Dry Dream Team In a large mixing bowl, combine the rolled oats, pumpkin seeds, sunflower seeds, dried cranberries, dark chocolate chips, cinnamon, and salt. Stir until all dry ingredients are well mixed and evenly distributed.
Step 2: Create Your Binding Magic In a separate bowl, combine the almond butter, maple syrup, and vanilla extract. Mix until smooth and well blended. The mixture should be creamy and pourable—if it’s too thick, warm it slightly in the microwave for 15 seconds.
Step 3: Bring It All Together Pour the wet mixture into the bowl with the dry ingredients. Stir thoroughly until all the dry ingredients are fully coated and the mixture is evenly combined. It should hold together when pressed but not be overly wet.
Step 4: Prep Your Pan Line an 8-inch square baking dish with parchment paper, allowing some overhang for easy removal later. This step is crucial for mess-free bars!
Step 5: Press to Perfection Transfer the mixture into the prepared baking dish. Using a spatula or your hands, press the mixture firmly and evenly into the dish to create a compact layer. The firmer you press, the better your bars will hold together.
Step 6: The Patience Game Cover the dish with plastic wrap or foil and place it in the refrigerator for at least 2 hours to set. For the best texture, let them chill overnight.
Step 7: Slice and Serve Once set, remove the energy bars from the dish using the parchment paper overhang. Place them on a cutting board and use a sharp knife to cut into bars of your desired size.
Step 8: Store Smart Store the energy bars in an airtight container in the refrigerator for up to one week. For longer storage, wrap individually and freeze for up to three months.
Nutrition (per bar):
- Calories: ~185
- Protein: 6g
- Carbs: 18g
- Fiber: 3g
- Healthy Fats: 11g
✨ Final Thoughts
These No-Bake Low-FODMAP Energy Bars prove that eating for digestive health doesn’t mean sacrificing flavor or convenience. They’re the perfect example of how the right ingredients, combined with a little creativity, can create something that’s both incredibly nourishing and absolutely delicious.
Whether you’re managing IBS, following a low-FODMAP diet, or simply looking for a healthier snack option, these bars will become your new go-to. They’re proof that sometimes the best things in life are the simplest—and the most gut-friendly!