Low FODMAP Granola Bars
Crunchy IBS-friendly granola bars made in one bowl. Monash-verified ingredients, gluten-free oats, natural peanut butter and pure maple syrup. Safe at 1–2 bars per serving (45–50g). Gluten-free, dairy-free and vegan.
Equipment
- 9×9 inch baking dish
- parchment paper
- medium mixing bowl
- fork
- sharp knife for clean slicing
Ingredients
- ½ cup natural peanut butter, well stirred (low FODMAP at 2 tbsp / 32g binder)
- ⅓ cup pure maple syrup (Monash green light not maple-flavoured syrup)
- 1 tsp pure vanilla extract
- 2 cups gluten-free rolled oats (low FODMAP at 52g per serving Monash verified)
- ¼ cup ground flax (low FODMAP at 1 tbsp / 10g)
- ¼ cup hemp hearts (low FODMAP at 2 tbsp / 20g)
- 1 tsp ground cinnamon
- ½ tsp salt
- ¼ cup salted peanuts, chopped (Variation 1 low FODMAP at 32g)
- ¼ cup crystallized ginger, diced (Variation 1 check for added honey or glucose syrup)
- ¼ cup pumpkin seeds (Variation 2 low FODMAP at 23g safest elimination-phase option)
- ¼ cup dried cranberries (Variation 2 low FODMAP at 1 tbsp max do not increase)
Instructions
- Remove from oven and cool in pan for 10 minutes. Lift the slab out using a parchment overhang. Cool completely at least 20 more minutes before slicing into 12 bars using one clean downward cut per bar. Do not slice while warm, or bars will crumble.
- In a medium mixing bowl, whisk together the natural peanut butter, pure maple syrup and vanilla extract until smooth and fully combined.
- Add gluten-free oats, ground flax, hemp hearts, cinnamon and salt to the bowl. Mix thoroughly with a fork until oats are evenly coated. If the mixture feels dry, knead with your hands for 1–2 minutes until it holds together when pressed between your fingers.
- Fold in your chosen mix-ins: salted peanuts + crystallized ginger (Variation 1), OR pumpkin seeds + dried cranberries (Variation 2). Fold gently until evenly distributed.
- Transfer the mixture to the prepared baking dish. Using wet hands, press firmly and evenly into the pan, working from the centre outward. The more firmly you press, the better the bars will hold together after slicing. Rinse hands if the mixture sticks, and continue pressing.
- Bake for 30 minutes until the edges are golden brown, and the top feels set when lightly touched.
- Remove from oven and cool in pan for 10 minutes. Lift the slab out using a parchment overhang. Cool completely at least 20 more minutes before slicing into 12 bars using one clean downward cut per bar. Do not slice while warm, or bars will crumble.
Video
Notes
- 📏 SERVING SIZE: 1–2 bars per serving to stay within low FODMAP thresholds. Eating 3+ bars risks FODMAP stacking.
- 🥜 NUT-FREE: Replace peanut butter with sunflower seed butter. Replace peanuts with pumpkin seeds.
- 🌾 OAT-FREE: Replace gluten-free oats with quinoa flakes at the same weight.
- 🍁 SWEETENER: Use only pure maple syrup, not maple-flavoured syrup or pancake syrup.
- 🧊 STORAGE: Room temperature up to 2 days. Refrigerator up to 7 days. Freezer up to 2 months. Wrap individually before freezing. Thaw 15–20 min at room temperature or overnight in the fridge.
- ✅ ELIMINATION PHASE TIP: Use the pumpkin seed variation; it stacks more conservatively than the dried cranberry version.
Nutrition
Calories: 168kcalCarbohydrates: 16gProtein: 4gFat: 9gFiber: 2gSugar: 2g
Tried this recipe?Let us know how it was!