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!
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". ) 🙂
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 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.
Rolled oats are low FODMAP in servings of up to ½ cup (52 grams). Larger amounts contain higher levels of fructans and GOS.
In the US, Quaker® Old Fashioned Oats-both regular and gluten-free-were previously Monash Certified low FODMAP in 40-gram (about ½ cup) servings. The organic version was also certified low FODMAP in smaller 32-gram (⅓ cup) servings. As of spring 2025, it appears that Quaker® no longer participates in the certification program.
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. My go-to is Smucker's Natural Peanut Butter.
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.
Shredded dried coconut is low FODMAP in servings of 4 tablespoons or 30 grams. Larger servings contain higher amounts of the FODMAP, sorbitol.
Raisins have been retested by Monash University. A low FODMAP serving is now 1 teaspoon or 4 grams. Larger servings contain excess fructose.
Ground cinnamon is low FODMAP in servings of 1 teaspoon or 2 grams.
Serving size is important!
As written, most should be able to tolerate 1 energy bite during the FODMAP elimination phase. Please note this recipe includes several ingredients that contain small amounts of FODMAPs, which could contribute to 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.Â
Similar recipes
- No Bake Low FODMAP Peanut Butter Brownie Bites
- Low FODMAP Pumpkin Pie Oatmeal
- Low FODMAP Maple-Walnut Granola
Pin it for later
Recipe
Low FODMAP Oatmeal Raisin Energy Bites
- Total Time: 10 minutes
- Yield: 18-20 1x
- Diet: Low Lactose
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
- 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
- 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.)
- 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.)
- 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.
- 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.)Â When ready to eat, let thaw (if frozen) for a minute or two before enjoying.
Notes
Serving Size:Â For me, this recipe makes roughly 18-20 small bites. Nutrition information is based on 1/18th of the recipe. Based on the ingredients, I would recommend no more than 2 bites per serving (or 1/9 of the recipe) until you have tested and know your FODMAP tolerance.
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Category: Snack
- Method: No Bake
- Cuisine: American
Marissa says
Love these! They are my new "go to" snack!
Emily says
Thanks for sharing, Marissa!
Raksha Kamat says
looks really delicious and healthy
Emily says
Thanks, Raksha!