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.
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Need help to manage your IBS symptoms? I’m based in Cardiff, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS symptoms relief package. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives.
Read about previous client experiences and to help you decide it this is the right approach for you, see my webpage about IBS treatment.
