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A coconut shell bowl filled with low FODMAP peanut butter brownie bites

No Bake Low FODMAP Peanut Butter Brownie Bites

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


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!


  • 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


  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. 


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