Hooray for No Bake Low FODMAP Peanut Butter Brownie Bites! Easy-to-make, even easier to eat, these plant-based energy balls are one delicious and nutritious low FODMAP snack!
Today we’re throwing it back to my grad school days. This recipe is inspired by one of several that I created back when I was juggling IBS (before FODMAPs), my nutrition thesis, two jobs, and a three-hour commute. yay!
With a jam-packed schedule, I frequently turned to easy-to-make recipes that could be packed for 16-hour days away from home. Luckily, my then boyfriend (now husband – Al) gifted me a food processor (similar) for my birthday and I quickly discovered the amazingness of oatmeal energy bites.
NO BAKE LOW FODMAP PEANUT BUTTER BROWNIE BITES
Some call them energy balls, I prefer to call them bites, but whatever you call them, there are hundreds of variations out there. They’re super popular because they’re easy-to-make, many are no bake, and can be customized based on your taste preferences and nutritional needs.
Today’s version uses rolled oats, peanut butter, cocoa powder, maple syrup, chia seeds, and mini chocolate chips for a yummy chocolate-y peanut butter combination. With the help of a food processor, I can have a batch whipped up in a matter of seconds and, if I’m in a hurry, the balls rolled up and in the freezer in about 10.
STORAGE TIP:
You can store these balls in the fridge, however, I prefer to keep them in the freezer. Not only will they last longer (let’s be real … they’re gone before they could spoil), but they also tend to be less sticky when kept in the freezer. I find they never really freeze too hard, so I can easily grab and enjoy right out of the freezer or pack a couple to take with me. (They do get a little sticky if you hold them in your hands too long. That’s why I like to keep them bite-sized, hence the name: “bites”. ) 🙂
No Bake Low FODMAP Peanut Butter Brownie Bites
- Prep Time: 10 mins
- Cook Time: 0 mins
- Total Time: 10 minutes
- Yield: 18–20 1x
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Hooray for No Bake Low FODMAP Peanut Butter Brownie Bites! Easy-to-make, even easier to eat, these plant-based energy balls are one delicious and nutritious low FODMAP snack!
Ingredients
- 1 cup rolled oats (use gluten-free rolled oats for gluten-free)
- ½ cup unsweetened natural peanut butter
- ¼ cup Enjoy Life Mini Chocolate Chips
- ¼ cup pure maple syrup (plus more depending on the consistency of peanut butter)
- 2 Tbsp. cocoa powder
- 2 Tbsp. chia seeds
- ¼ tsp. salt, optional
Instructions
- Place oats and peanut butter in a food processor. Pulse until the oats are coarsely ground and just mixed with the peanut butter. (A handful of times should do the trick.)
- Add chocolate chips, ¼ cup maple syrup, cocoa powder, chia seeds, and (optional) salt. Pulse until well mixed. (If the mixture seems too dry – the consistency will vary depending on the peanut butter used – pulse in more maple syrup a tablespoon at a time until the desired, slightly sticky, easy to roll, consistency is achieved.)
- Using clean hands, grab a small amount of the mixture, press it together between your hands, and roll into a roughly 1-inch sized ball. Place the ball on a parchment-lined pan and repeat with remaining mixture.
- Once finished, place in the freezer until no longer sticky. Transfer to a freezer-safe container for storage. (You can store them in the fridge, but I like to store them in the freezer until I’m ready to enjoy a bite or two.) When ready to eat, let thaw (if frozen) for a minute or two before enjoying.
Notes
Serving Size: For me, this recipe makes roughly 18-20 small bites. Nutrition information is based on 1/18th of the recipe. Based on ingredients, I would recommend no more than two bites per serving (or 1/9th of the recipe) until you have tested and know your FODMAP tolerance.
Peanut Butter: I recommend using “natural” peanut butter made with just peanuts (and maybe salt). A low FODMAP serving is 2 tablespoons or 32 grams.
Enjoy Life Mini Chocolate Chips: A personal favorite for years, these chocolate chips are certified low FODMAP by the FODMAP Friendly program, but you can substitute other low FODMAP chocolate chips.
Cocoa Powder: A low FODMAP serving is 2 heaped teaspoons or 8 grams.
Chia Seeds: A low FODMAP serving is 2 tablespoons or 24 grams.
- Category: Snack
- Method: No Bake
- Cuisine: American
Keywords: low FODMAP, energy bites, vegan snack
Zach says
I absolutely love this lil pb balls! My gf has a lot of fodmaps and this was a nice treat for her.
Em Schwartz, MS, RDN says
Thank you, Zach!
Gina says
These were AMAZING!!!!!! Loved every bite 🙂
Em Schwartz, MS, RDN says
Thanks, Gina!
Marissa says
These are delicious! (And easy to make!)
★★★★★
Emily says
Thank you!
Sara says
I’ve been struggling to find some good options for my husband since he was diagnosed with many food allergies and this was perfect. These were easy and are delicious! Thanks Emily! I can’t wait to try more of your recipes!
Emily says
Thank you, Sara! I’m glad you enjoyed them and were able to find something that works for your husband!
Julie says
So so good!! Thanks!!
★★★★★
Emily says
So glad you liked them, Julie! Thanks for sharing!! 🙂
Gwen says
My whole family loves these!! Thanks for another great recipe, Em!
★★★★★
Emily says
Thanks, Gwen! Glad to hear you all enjoyed them. 🙂
Emily says
Glad to hear! Right out of the freezer is my favorite way to enjoy them. 🙂
Emily says
Hi Kristen, I (re)re-tested this recipe using several different brands of natural peanut butter, as well as “leftover” refrigerated peanut butter. The texture can vary slightly depending on the peanut butter and/or if it is refrigerated. If the mixture turns out to be on the drier side, I would recommend adding maple syrup, a tablespoon at a time until the mixture can be easily rolled into a ball. I will add this note to the recipe. Thanks for bringing it to my attention! 🙂
Mary says
Em! I made these last night. Yum! So easy to make. Thanks for sharing!
★★★★★
Emily says
Thanks, Mary!