Low FODMAP Trail Cookies

These Low FODMAP Trail Cookies have a shortbread cookie-like texture and are packed with whole grain oats, sweet raisins, crunchy walnuts, and mini chocolate chips. Enjoy as a trail snack or healthier sweet treat. 

My sister and I are on a mission to visit (and hike in) all of the US National Parks and all of the Minnesota State Parks. To help meet these goals, we’ve been taking annual hiking trips to slowly but surely check off destinations from our bucket lists.

This summer, we’re headed to the beautiful North Shore for our hiking trip. So, I’ve been playing around with some “healthier” low FODMAP snack recipes, like these low FODMAP trail cookies, that we can pack, camp, and hike with.

These Low FODMAP Trail Cookies have a shortbread-like texture (my fave) and is packed with whole grain rolled oats, raisins (which can be low FODMAP), crunchy walnuts (hello, heart-healthy fats), and mini chocolate chips (for fun).

Ingredients

These Low FODMAP Trail Cookies call for some low FODMAP baking staples and a few fun mix-ins. The ingredients you’ll need to make these cookies include:

• Old fashioned rolled oats
• Bob’s Red Mill Gluten-Free 1:1 Baking Flour
• Baking soda
• Ground cinnamon
• Maple syrup
• Coconut oil
• Large eggs
• Vanilla extract
• Enjoy Life Mini Chocolate Chips
• Raisins 
• Chopped walnuts

Low FODMAP notes

In this section, I share information for certain ingredients that are either frequently asked about or that 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.

Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS. 

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

Although this Bob’s Red Mill flour hasn’t specifically been tested, it appears 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, or 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 particular flour is made from higher FODMAP garbanzo beans.

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

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.

Raisins: A low FODMAP serving is 1 tablespoon or 13 grams. Larger servings contain higher amounts of fructan.

Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.

Instructions

First, preheat your oven to 350°F. Line a baking sheet with parchment paper. 

Prep dry ingredients. In a large bowl, mix together rolled oats, gluten-free flour, baking soda, and cinnamon.

Prep wet ingredients. In a medium bowl, whisk together maple syrup, melted coconut oil, egg, and vanilla extract until well-combined.

Make the cookie batter. Add the wet mixture to the dry ingredients and stir to combine. 

Add fun and nutritious mix-ins. Fold in the chocolate chips, raisins, and walnuts. 

Roll, roll, roll. Form the dough into 16 small balls and place them on the prepared baking sheet. The dough can be sticky. To make things easier, I coated my hands with a little nonstick cooking spray and re-applied every 3 to 4 cookies.

Flatten with a glass. Coat the bottom of a glass with nonstick cooking spray and use it to slightly flatten each ball of dough.

Bake and cool. Bake the cookies for 9-12 minutes or until the edges are starting to brown and the centers are set. Transfer cookies to a wire and cool. Serve cookies slightly warm or cool completely and transfer cookies to an airtight container.

Storage. Store at room temperature for up to 3 days or freeze for up to 2 months. 

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