Low FODMAP Trail Cookies

These 12-ingredient Low FODMAP Trail Cookies are delightful oatmeal cookies dotted with FODMAP-friendly amounts of dried cranberries, mini chocolate chips, and crunchy pecans.

Whether you're looking for a packable low-FODMAP snack for a day on the trail or a FODMAP-friendly way to satisfy your sweet tooth, these low-FODMAP trail mix cookies are the perfect choice.

Essentially oatmeal cookies, they're dotted with delicious bits of chocolate, dried cranberries, and crunchy pecans. Did you know all of these ingredients can be low FODMAP? Yes! It just depends on the serving size. While individual tolerance may vary, most people with IBS should be able to enjoy (at least) one of these delightful cookies.

Not a fan of the mix-ins? Try my Low FODMAP Oatmeal Chocolate Chip Cookies instead.

Savor the goodness of wholesome ingredients in every bite, making your outdoor adventures or after-dinner treats both scrumptious and gut-friendly.

Try this easy, low-FODMAP cookie recipe today and experience the sweet, nutty, and chewy goodness for yourself!

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Related
• Recipe

Ingredients

Want to make these satisfying low FODMAP trail cookies? Add these ingredients to your shopping list:

• Unsalted butter - ½ cup
• Brown sugar - ½ cup packed
• Granulated sugar - ¼ cup
• Egg - 1 large
• Pure vanilla extract - 1 teaspoon
• Baking soda - ½ teaspoon
• Table salt - ½ teaspoon
• Bob’s Red Mill Gluten Free 1:1 Flour (in the blue bag) or King Arthur Gluten Free Measure For Measure Flour - 1 cup
• Rolled oats - 1.5 cups
• Enjoy Life Mini Chocolate Chips - ¼ cup
• Dried cranberries - ¼ cup loosely packed
• Chopped pecans - ¼ cup

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.

Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Cranberries (dried) are low FODMAP in servings up to 1 tablespoon or 15 grams, according to Monash University. Monash generally uses Australian measurements, and Australian tablespoons are slightly larger than tablespoons in the United States.

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.

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.

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.

Instructions

To make these low FODMAP trail mix cookies, simply:

Preheat oven to 350°F. Line a baking sheet with parchment paper.

Using a stand mixer with the paddle attachment, mix the butter, brown sugar, and granulated sugar until smooth.

Add in the egg, vanilla extract, baking soda, and salt. Stir until mixed.

Working in batches, stir in the gluten-free flour until well mixed. Remember to scrape the sides of the bowl.

Stir in the oats, chocolate chips, cranberries, and pecans until evenly distributed. Due to the thickness, I do this step by hand with a silicone scoopula because I don’t feel comfortable taxing the motor of my stand mixer.

Place heaping tablespoons of dough on the parchment-lined baking sheet.

Bake for 12-18 minutes*, depending on your preferred cookie texture. Remove from oven.

Testing Note: I tested this recipe with my go-to Bob's Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) and King Arthur Gluten-Free Measure For Measure Baking Flour. I found the cookies made with the King Arthur flour required a longer baking time. My preferred cookie doneness was achieved in 13 minutes with the Bob's Red Mill flour and 17 minutes with the King Arthur. Your baking time may vary depending on your oven, location, climate, cookie texture preference, flour used, etc.

Optional *purely aesthetic* step: Select a glass with a diameter similar to the cookies. Flip the glass over a cookie and gently set it on the baking sheet. Swirl the cookie within the open part of the glass a couple of times to create a more perfectly round cookie. Repeat.

Cool the cookies on the baking sheet for 2 to 3 minutes before transferring them to a wire rack to finish cooling.

Enjoy when the cookies are still slightly warm, or cool completely and transfer to an airtight container.

Storage

Cooled cookies can be stored in an airtight container at room temperature for 3-4 days. Gluten-free goodies tend to dry out more quickly than their wheat-containing equivalents.

These cookies can also be frozen for up to 3 months.

Related

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