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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
  • Prep Time: 10 mins
  • Cook Time: 0 mins
  • Total Time: 10 minutes
  • Yield: 18-20 1x

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!


Scale

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 Tbspcocoa powder
  • 2 Tbspchia seeds
  • ¼ tsp. 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 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.

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