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    Home » Low FODMAP Recipes » No Bake Low FODMAP Oatmeal Raisin Energy Bites

    No Bake Low FODMAP Oatmeal Raisin Energy Bites

    Published: Jan 18, 2019 | Updated: Jun 24, 2021 by Em Schwartz, MS, RDN

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    Another no-bake FODMAP-friendly snack option! These easy-to-make Low FODMAP Oatmeal Raisin Energy Bites are a twist on the classic cookie combination with a boost of whole grain oats!

    A small white bowl filled with golf ball sized low FODMAP oatmeal raisin energy bites. The bowl is sitting on a white marble slab. There is a bite in the foreground as well as a sprinkle of rolled oats with a couple of stray raisins.

    Another week, another no-bake energy bite recipe. YAY!

    (ICYMI last week I shared a recipe for Low FODMAP Peanut Butter Brownie Bites) 🙂

    Today’s version uses rolled oats, peanut butter, maple syrup, shredded coconut, raisins (Yes, raisins!), and cinnamon for a yummy, whole-grain and FODMAP-friendly twist on the oatmeal raisin cookie.

    Although there are tons of energy bite variations out there, I like to use a food processor to help take away some of the “chew” from the whole-grain rolled oats. I also think it speeds up the process. 

    You can store these balls 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”. ) 🙂

    An overhead shot of low FODMAP Oatmeal Raisin Energy Bites

    Ingredients

    To make one batch (18-20 bites), add these ingredients to your shopping list:

    • Rolled oats (or gluten-free oats for gluten-free) – 1 cup
    • Unsweetened peanut butter – ½ cup (I use Smucker’s Natural)
    • Pure maple syrup – ¼ cup
    • Unsweetened shredded coconut – ¼ cup
    • Seedless raisins – 1 ounce (28 grams) or about ¼ cup, not packed
    • Ground cinnamon – ½ teaspoon
    • Optional: Salt – ¼ teaspoon

    FODMAP Notes

    In this section, I share FODMAP info for some key ingredients. With new research, low FODMAP data may change over time. Please refer to the Monash FODMAP app and FODMAP Friendly for the most up-to-date food and serving size info.

    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.

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

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

    A hand is holding a low FODMAP oatmeal raisin energy bite. There is a blurred out bowl of bites in the background.

    Serving size is important

    As the recipe is written, most should be able to tolerate 1-2 bites at a time during the FODMAP elimination phase. Please note this recipe includes several ingredients that contain small amounts of FODMAPs that could trigger IBS symptoms if eaten in larger than recommended servings. So, I encourage you to stick to the suggested serving size until you know your FODMAP tolerance. 

    Similar recipes

    • No Bake Low FODMAP Peanut Butter Brownie Bites
    • Low FODMAP Pumpkin Pie Oatmeal
    • Low FODMAP Maple-Walnut Granola

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    A close up of a white bowl filled with golf ball sized oatmeal energy bites. Dark gray text is centered at the top of the image reads Low FODMAP Oatmeal Energy Bites. FUN WITHOUT FODMAPS is also centered at the bottom.
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    A small white bowl filled with golf ball sized low FODMAP oatmeal raisin energy bites. The bowl is sitting on a white marble slab. There is a bite in the foreground as well as a sprinkle of rolled oats with a couple of stray raisins.

    Low FODMAP Oatmeal Raisin Energy Bites


    ★★★★★

    5 from 1 reviews

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

    Another no-bake FODMAP-friendly snack option! These easy-to-make Low FODMAP Oatmeal Raisin Energy Bites are a twist on the classic cookie combination with a boost of whole grain oats!


    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 pure maple syrup (plus extra depending on the consistency of the peanut butter)
    • ¼ cup unsweetened shredded coconut
    • 1 ounce (28 grams) box of raisins (about ¼ cup not packed)
    • ½ teaspoon ground cinnamon
    • 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 ¼ cup maple syrup, coconut, raisins, cinnamon, and (optional) salt. Pulse until well mixed. (If the mixture seems to 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 and roll into a roughly 1-inch sized ball. (The mixture will be slightly sticky.) 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.

    Raisins: A low FODMAP serving is up to 1 tablespoon or 13 grams according to the Monash app.

    • Prep Time: 10 minutes
    • Cook Time: 0 minutes
    • Category: Snack
    • Method: No Bake
    • Cuisine: American

    Keywords: low FODMAP snack, energy bites, vegan snack

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    Tag @funwithoutfodmaps on Instagram and hashtag it #funwithoutfodmaps

    Low FODMAP Oatmeal Raisin Energy Bites fill a white bowl sitting on a white marble slab.
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    Reader Interactions

    Comments

    1. Marissa says

      August 18, 2019 at 2:19 pm

      Love these! They are my new “go to” snack!

      ★★★★★

      Reply
      • Emily says

        August 20, 2019 at 8:34 am

        Thanks for sharing, Marissa!

        Reply
    2. Raksha Kamat says

      January 21, 2019 at 12:05 am

      looks really delicious and healthy

      Reply
      • Emily says

        January 21, 2019 at 3:32 pm

        Thanks, Raksha!

        Reply

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

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