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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


  • Author: Em Schwartz MS, RDN, CD
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • 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!


Scale

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

  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.

  • Category: Snack
  • Method: No Bake
  • Cuisine: American

Keywords: low FODMAP snack, energy bites, vegan snack