Chewy Granola Bars (Low-FODMAP Recipe)

Low-FODMAP Chewy Granola Bar Recipe #FODMAP

These granola bars make a great afternoon snack with a cup of tea or a quick energy boost before the gym. Filled with healthy seeds and with no added sugar, they are a guilt-free treat! I included some dried fruit, since the amount in each bar should be low enough to not cause any problems, but if you react badly to dried fruit, you can leave this out.

Preparation time: 15 mins

Cooking time: 25 mins

Makes: 12 bars

Ingredients:

    • 100g gluten-free oats or quinoa flakes 
    • 130ml water
    • 2 ripe bananas
    • 100g seeds (I used a mixture of sunflower, pumpkin and chia seeds)
    • 30g dried fruit of your choice (The amount in each bar should be ok for most, but leave out if dried fruit causes you problems)
    • 1 tsp cinnamon
    • 1 tsp pure vanilla extract
    • 1/4 tsp fine grain sea salt

Instructions:

1. Preheat oven to 160°c and line a 9-inch square baking tray with parchment paper.

2. In a food processor, add the oats or quinoa flakes, water and bananas and mix until smooth.

3. Leaving out a small amount of seeds and dried fruit, add the rest of the the ingredients to a large mixing bowl and mix loosely with a wooden spoon.

4. Add the banana and oat mixture and mix well so all the seeds and fruit is evenly distributed.

5. Scoop the mixture into the pan and spread out with a spatula, the back of a spoon or your hands (having wet hands helps).

6. Sprinkle the remaining seeds and dried fruit on the top and press down lightly.

7. Bake for 20-25 minutes or until firm to the touch. Leave the granola bars to cool in the baking tray for 5 minutes before lifting out and transferring to a cooling rack for another 10 minutes. Slice and enjoy!

8. You can also freeze the bars in a tupperware container if you want to keep them for longer.

Low-FODMAP Granola Bar Recipe #FODMAP

Low-FODMAP Chewy Granola Bars
Yields 12
These granola bars make a great afternoon snack with a cup of tea or a quick energy boost before the gym. Filled with healthy seeds and with no added sugar, they are a guilt-free treat!
Write a review
Print
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Prep Time
15 min
Cook Time
25 min
Total Time
40 min
Ingredients
  1. 100g gluten-free oats or quinoa flakes
  2. 130ml water
  3. 2 ripe bananas
  4. 100g seeds (I used a mixture of sunflower, pumpkin and chia seeds)
  5. 30g dried fruit of your choice (The amount in each bar should be ok for most, but leave out if dried fruit causes you problems)
  6. 1 tsp cinnamon
  7. 1 tsp pure vanilla extract
  8. 1/4 tsp fine grain sea salt
Instructions
  1. 1. Preheat oven to 160°c and line a 9-inch square baking tray with parchment paper.
  2. 2. In a food processor, add the oats or quinoa flakes, water and bananas and mix until smooth.
  3. 3. Leaving out a small amount of seeds and dried fruit, add the rest of the the ingredients to a large mixing bowl and mix loosely with a wooden spoon.
  4. 4. Add the banana and oat mixture and mix well so all the seeds and fruit is evenly distributed.
  5. 5. Scoop the mixture into the pan and spread out with a spatula, the back of a spoon or your hands (having wet hands helps).
  6. 6. Sprinkle the remaining seeds and dried fruit on the top and press down lightly.
  7. 7. Bake for 20-25 minutes or until firm to the touch. Leave the granola bars to cool in the baking tray for 5 minutes before lifting out and transferring to a cooling rack for another 10 minutes. Slice and enjoy!
  8. 8. You can also freeze the bars in a tupperware container if you want to keep them for longer.
FODMAP Fun http://www.fodmapfun.com/

 

Comment (1) Write a comment

  1. My partner has been told to go on a strict low FODMAP diet for 6 weeks, then start to reintroduce foods from the list. I’m looking for recipes for all kinds of foods, and savory foods are easy to find. I’m looking for sweets and treats as well. I will try your carrot cake recipe, but have to avoid anything with bananas because she is allergic to them (many people with latex allergies are). Is there anything you would suggest as a substitution for bananas in this or other recipes?

    Reply

Leave a Reply

Required fields are marked *.


Top