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 the low FODMAP diet), 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.
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.
Shopping List
Add these ingredients to your shopping list to make one batch of these Low FODMAP Peanut Butter Brownie Bites.
- Rolled oats - 1 cup (use gluten-free rolled oats for gluten-free)
- Unsweetened peanut butter - ½ cup (I use Smucker's Natural)
- Enjoy Life Mini Chocolate Chips - ¼ cup
- Pure maple syrup - ¼ cup
- Cocoa powder - 2 tablespoons
- Chia seeds - 2 tablespoons
- Salt (optional) - ¼ teaspoon
Low FODMAP notes
In this section, I share FODMAP info for some key ingredients. Please refer to the Monash FODMAP app and the FODMAP Friendly app for more information.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS. If you're in the US, Quaker® Old Fashioned Oats (regular and gluten-free) are low FODMAP in slightly smaller 40-gram (or level ½ cup) servings. Quaker® Old Fashioned Oats (organic) are low FODMAP in servings of 32 grams or ⅓ cup.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.
Enjoy Life Mini Chocolate Chips appear to remain low FODMAP by ingredients in servings of 1 tablespoon. This product was previously laboratory-tested and low FODMAP certified by FODMAP Friendly. However, Enjoy Life has chosen to no longer pay for the licensing (link opens in new tab) required to maintain and carry the low FODMAP-certified label for its qualified products. You can find these chocolate chips in many grocery stores, usually in the "natural" or "health" foods baking section.
Cocoa Powder is low FODMAP up to 2 heaping teaspoons or 8 grams per serving. My go-to cocoa powder is Hershey's Special Dark Cocoa Powder.
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Storage
You can store these peanut butter brownie bites 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". ) 🙂
Substitutions
- Peanut free? Sunflower seed butter works well in this recipe. Using the low FODMAP data from the FODMAP Friendly Food Program for sunflower seeds (low FODMAP serving = 30 grams), the amount used in this recipe should still be low FODMAP.
Similar recipes
- Low FODMAP Oatmeal Raisin Energy Bites
- Low FODMAP Chocolate Strawberry Overnight Oats
- Low FODMAP Lemon Raspberry Overnight Oats
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Recipe
No Bake Low FODMAP Peanut Butter Brownie Bites
- Total Time: 10 minutes
- Yield: 18-20 1x
- Diet: Low Lactose
Description
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 peanut butter (I use Smucker's Natural)
- ¼ cup Enjoy Life Mini Chocolate Chips
- ¼ cup pure maple syrup (plus more depending on the consistency of peanut butter)
- 2 tablespoons cocoa powder
- 2 tablespoons chia seeds
- ¼ teaspoon 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 the 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.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No Bake
- Cuisine: American
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Katie Carpenter says
Thank you for this recipe. I haven't tried it yet, but I just love how it's written and organized. Ingredients were easy to find and the serving size was, too. I'm in the planning phase and this has been super helpful.
Em Schwartz, MS, RDN says
Thank YOU, Katie! I appreciate you taking the time to let me know. I ope you enjoy the recipe and wish you the best on your FODMAP journey. Best, Em
Karen says
Haven't tried yet but have a question? Can you substitute Cacao in this recipe?
Emily says
These are not low fodmap
Em Schwartz, MS, RDN says
Hi Emily, Can you please elaborate? I would like to better understand your perspective. Thanks, -Em
Bethany says
Although I am not Emily, I thought the same thing when I saw the recipe. Chia & maple syrup are high FODMAP foods, correct? Or does the amount make them low? I am new the low FODMAP so I am getting all sorts of different information from different sources and can't seem to find continuity.
Bethany says
I just went back and re-read your post. I see where you mention about the amount of the foods involved, making them low FODMAP. 🙂 My bad, I missed that the first time through. <3
Lydia says
Hi I just made this recipe but, I only was able to make 14 vs 18 +. Haste you tried adding shredded coconut?
Julie Kim says
Love your recipes. In addition to the recipe I added quinoa flakes, unsweetened coconut flakes, pecans and some coconut oil.
rachel says
So yummy. Just wondering what the serving size is , how many can you eat before it becomes high Fodmap? Thanks
Em Schwartz, MS, RDN says
Thanks, Rachel! It really depends on how big the bites are and your unique tolerance level. In general, I suggest starting with 1-2 bites as a serving size.
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!
Jill McKelvey says
I made these with almond butter. Quick and easy. So delicious!
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!