This is a delicious recipe for no-bake low FODMAP energy bites. They are simple to make, with no baking involved, and you can make these sweet or savoury. They also freeze well and make great snacks or lunchbox treats.
Ingredients for the basic recipe:
- 85g rolled oats
- 115g cup almond or peanut butter (smooth or creamy)
- 45g cup chia seeds
- 85g cup maple syrup
- ¼ tspn vanilla extract
- Pinch of salt
Sweet options:
- Chocolate Chips: Fold in 45g cup dairy-free chocolate chips
- Cranberry and Orange: Add 50g dried cranberries and 1 tbspn orange zest
- Coconut Dream: Mix in 20g shredded coconut and a sprinkle of cinnamon
Savoury options:
- Herbs: Add 1 tbspn chopped fresh herbs (rosemary, thyme, parsley or coriander)
- Spicy Fiesta: Mix in ¼ tspn chilli powder and/or a pinch of cayenne pepper
- Sesame Ginger: Add 1 tspn toasted sesame seeds and ½ tspn ground ginger
Method
Combine the rolled oats, almond/peanut butter, chia seeds, maple syrup, vanilla extract, and salt in a large mixing bowl. Mix well until a sticky dough forms. Choose from the sweet or savoury options, and fold your desired add-ins gently into the dough. Using a spoon or your hands, roll the dough into bite-sized balls. Place the energy bites on a baking sheet lined with parchment paper.
Refrigerate for at least 30 minutes or until set. Store leftover bites in an airtight container in the fridge for up to a week or freeze. Enjoy!
Tips
- If the dough is too dry, add a tablespoon of water or additional maple syrup, one teaspoon at a time, until it reaches the desired consistency
- For a chewier texture, use rolled oats instead of quick oats
- Get creative with your add-ins! You can try other low-FODMAP nuts and seeds, dried fruit like raisins or sultanas, spices like cinnamon or nutmeg or even shredded vegetables like carrots or courgette
- To add extra fibre, try adding ground flaxseeds
- If you prefer a sweeter bite, drizzle the finished energy bites with melted dairy-free chocolate or a touch of maple syrup
- If you like these low FODMAP energy bites, then try out some other delicious low FODMAP recipes: seeded crispbread, trail mix , blueberry muffins, or this delicious golden polenta cake
Remember, individual FODMAP tolerances may vary. It’s always best to check the ingredients for any potential triggers and adjust the recipe as needed. Enjoy these delicious and gut-friendly no-bake low FODMAP energy bites.
Help with your low FODMAP journey
The low FODMAP diet is an effective treatment for IBS symptoms, improving symptoms in over 75% of IBS sufferers. It’s a tricky diet to do alone though and the best results are seen in those who have advice and support from an IBS dietitian. Specialist advice from an IBS/FODMAP dietitian, enables sufferers to navigate the complexities of the diet and makes the diet practical to fit in with everyday lifestyle. For more information about the low FODMAP diet and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
