• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar

Fun Without FODMAPs logo

  • Low FODMAP Recipes
  • About Em Schwartz RDN
    • Contact
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
menu icon
go to homepage
search icon
Homepage link
  • Low FODMAP Recipe Index
  • About Em Schwartz, RDN
    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Low FODMAP Recipes » No Bake Low FODMAP Peanut Butter Brownie Bites

    No Bake Low FODMAP Peanut Butter Brownie Bites

    Published: Jan 11, 2019 | Updated: Aug 31, 2020 by Em Schwartz, MS, RDN

    Jump to Recipe·Print Recipe
    This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

    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!

    A coconut shell bowl filled with small chocolate energy balls

    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.

    An overhead shot of a bowl filled with low FODMAP peanut butter chocolate bites on a white marble background. A few chocolate chips and rolled oats are scattered about.

    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. 

    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 have been laboratory-tested and low FODMAP certified by FODMAP Friendly. 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.

    A hand is grabbing a chocolate energy bite out of a full bowl of bites. A couple of chocolate chips are scattered on the marble slab in the background.

    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

    Pin it for later

    A coconut shell bowl filled with bite-sized energy balls. Dark gray text in the upper third says low FODMAP peanut butter brownie bites - no bake - and centered at the very bottom text reads FUN WITHOUT FODMAPS.
    Print
    clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
    A coconut shell bowl filled with low FODMAP peanut butter brownie bites

    No Bake Low FODMAP Peanut Butter Brownie Bites


    ★★★★★

    4.7 from 15 reviews

    • Author: Em Schwartz, MS, RDN
    • Total Time: 10 minutes
    • Yield: 18–20 1x
    • Diet: Low Lactose
    Print Recipe
    Pin Recipe

    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

    Scale
    • 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

    1. 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.
    2. 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.
    3. 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.
    4. 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

    Keywords: low FODMAP snack, energy bites, vegan snack

    Did you make this recipe?

    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    Pin it for later

    A dark wooden bowl sits on white marble slab. The bowl is filled with energy bites and there are chocolate chips and oats scattered sporadically in the foreground. The upper part of the image is faded to white with black text reading low FODMAP peanut butter brownie bites. The words FUN WITHOUT FODMAPS in black text is centered at the bottom.
    189
    « Low FODMAP Chicken Enchilada Soup (Slow Cooker or Instant Pot)
    Low FODMAP Chocolate Strawberry Overnight Oats »
    • Share
    • Tweet
    • Yummly
    • Email

    Reader Interactions

    Comments

    1. Patti says

      October 28, 2021 at 5:53 pm

      Can I sub ground flax seed for the chia seeds?

      Reply
    2. Janis says

      September 24, 2021 at 5:13 am

      Would suggest sprouted chia seeds or just leave out when trying first batch. My mom taught me a similar recipe when i was 10 years old. Of course she used granulated sugar back in the day! Great recipes are always in style.

      Reply
    3. Mary says

      July 06, 2021 at 10:31 pm

      I’m new to the low-FODMAP game but this recipe has taken care of my sweet tooth! I packed these in my cooler for a road-trip. 🙂 I’m feeling so much better and don’t really miss any high FODMAP foods thanks to all of your recipes.

      ★★★★★

      Reply
    4. Jennifer says

      May 17, 2021 at 12:54 pm

      Im wondering what the calories are per ball?

      Reply
      • Em Schwartz, MS, RDN says

        May 18, 2021 at 9:06 am

        Hi Jennifer, if you make the batch into 18 balls, each ball is around 96 calories (nutrition calculations are estimates). If you made slightly bigger or smaller balls and ended up with more or less than 18, multiply 18 by 96 and divide by the number of balls you’ve made to get the (estimated) calories per ball. Additional nutrition information can be found at the bottom of the recipe card. 🙂 Best, -Em

        Reply
    5. Sydney says

      April 15, 2021 at 10:58 am

      These were delicious! I’m not a huge fan of treats like “energy” balls, but I decided to try these. So glad I did! I subbed in oats instead of the chia seeds, and they were amazing! Will definitely make again!!

      ★★★★★

      Reply
      • Em Schwartz, MS, RDN says

        April 20, 2021 at 8:03 am

        Glad to hear you enjoyed this recipe, Sydney! Thanks for taking the time to share. Best, -Em

        Reply
    6. Katie Carpenter says

      March 07, 2021 at 10:19 am

      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.

      Reply
      • Em Schwartz, MS, RDN says

        March 07, 2021 at 1:15 pm

        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

        Reply
    7. Karen says

      January 26, 2021 at 10:55 am

      Haven’t tried yet but have a question? Can you substitute Cacao in this recipe?

      Reply
    8. Emily says

      January 10, 2021 at 6:56 am

      These are not low fodmap

      ★

      Reply
      • Em Schwartz, MS, RDN says

        January 10, 2021 at 8:13 pm

        Hi Emily, Can you please elaborate? I would like to better understand your perspective. Thanks, -Em

        Reply
    9. Lydia says

      July 13, 2020 at 8:33 am

      Hi I just made this recipe but, I only was able to make 14 vs 18 +. Haste you tried adding shredded coconut?

      Reply
    10. Julie Kim says

      July 07, 2020 at 3:42 pm

      Love your recipes. In addition to the recipe I added quinoa flakes, unsweetened coconut flakes, pecans and some coconut oil.

      Reply
    « Older Comments
    Newer Comments »

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe rating ★☆ ★☆ ★☆ ★☆ ★☆

    This site uses Akismet to reduce spam. Learn how your comment data is processed.

    Primary Sidebar

    Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

    Hey there! I’m Em:

    a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)! Learn more

    Footer

    ↑ back to top

    • Privacy Policy
    • Disclaimer

    As an Amazon Associate, I earn from qualifying purchases

    Copyright © 2022 Fun Without FODMAPs