Looking for a hearty make-ahead breakfast idea? Enjoy a stress-free morning with these low FODMAP breakfast bars! Packed with protein and a little magic, these easy breakfast bars will help you power through your busy day!
Fun fact: I am not functional when I’m hungry! Since I’m brain dead until at least 11 am, finding FODMAP-friendly breakfast ideas takes some advanced planning in our house.
That’s one of many reasons why these low FODMAP breakfast bars are perfect for me! I usually bake these babies on the weekend and wrap them individually. That way, I can grab one on the way out the door without thinking about it. They’re also ridiculously filling from all the ingredients adding protein to the overall breakfast bar. So, they’re perfect for days when I know I’ll be on the go.
If you’re looking for an easy breakfast bar recipe that will keep you full, these low FODMAP breakfast bars will hit the spot!
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Keep It FODMAP Friendly
Looking for a FODMAP-friendly breakfast on the go? Packed with protein, this breakfast bar recipe has everything you need to survive the day. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, rolled oats. According to Monash University, rolled oats are safe in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cups (78 g) or more are high in both fructans and GOS.
This recipe for oatmeal breakfast bars uses 1.5 cups of rolled oats total, which works out to 13 g total. This is well within Monash’s recommended range.
Next up is butter. Even though butter is a dairy product, it doesn’t have any FODMAPs (because it’s all fat). That means you can use whatever you have on hand–even almond butter or seed butter. Just double-check there are no added milk ingredients (including “milk solids”) on the ingredient list, and you’re good to go.
This recipe also uses peanuts and peanut butter. According to the Monash app, peanuts are low FODMAP in servings of 32 nuts (28 g) per sitting. Though Monash doesn’t list a maximum serving size for this food. You can read more about foods with no listed limit on the Monash University FODMAP blog.
Our recipe uses 1 cup of peanuts for 12 bars, which works out to 10.4 g per serving. This is within Monash’s recommended range.
Monash has also determined nut butter is low FODMAP in servings of 2 tbsp (50 g) per sitting. Servings of 5 tbsp (140 g) or more are high in both fructans and galactooligosaccharides.
We’ll be using 1/2 cup of peanut butter total. This works out to 33 g of peanut butter per serving, which is well within Monash’s recommended range.
We’ll also be using pomegranate seeds. According to Monash, pomegranate seeds (also called arils) are low FODMAP in servings of 1/4 cup (45 g) per sitting. Servings of 1/3 of a cup (55 g) or more are high in the FODMAP fructan, so measure carefully.
We’ll be using 1/4 cup of pomegranate seeds total. This works out to 3.6 g per bar, which is within the recommended serving size. This adds a bit more flavor than sunflower seeds!
Last but not least, chocolate chips! For my North American peeps, I like to use Enjoy Life vegan chocolate chips. These were recently lab-certified by FODMAP friendly, and they taste like the real deal! If you can’t find these at your local store, I’ve done the FODMAP math below using plain old dark chocolate chips.
According to Monash, dark chocolate is low FODMAP in servings of about five squares (30 g). Servings of 30 g or more are high in lactose, while servings of 125 g or more are high in fructan.
FODMAP Math
Wondering how these low FODMAP breakfast bars stack up? Check out the notes below for a breakdown of how many servings are in each breakfast bar.
Lactose = 0.7
Fructan = 0.5
GOS = 1
Polyol = 0.0
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Print
Low FODMAP Breakfast Bars
- Total Time: 27 minutes
- Yield: 12 Bars 1x
Description
Looking for a hearty make-ahead breakfast? Packed with protein, these low FODMAP breakfast bars will keep you full while you power through your busy day!
Ingredients
- 2 tbsp olive oil
- 1.5 cup rolled oats (not instant)
- 1/4 cup butter
- 1/2 cup low FODMAP flour
- 1/4 cup pomegranate arils
- 1 tsp cinnamon
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 tsp pure vanilla extract
- 2 lg eggs
- 1/2 cup 100% peanut butter
- 1/2 cup sugar
- 1 cup peanuts
- 1 cup low FODMAP chocolate chips
Instructions
- Preheat oven to 350 degrees. Lightly grease a 9″ x 13″ baking dish and set aside.
- Place your olive oil and oats in a pan and toast them, stirring frequently, until you can smell them. Dump the oats into a large bowl to cool down. Melt your butter in the same pan and set aside.
- Add your flour, pomegranate arils, cinnamon, baking powder, baking soda, and salt to the oats. Give it a stir to coat the ingredients in flour.
- In a separate bowl, mix your melted butter, vanilla, eggs, peanut butter, and sugar together until smooth. Then, fold the wet mixture into the dry mixture. Add your peanuts and chocolate chips and give the mixture one last stir.
- Turn the mixture out into your prepared baking dish and spread it out evenly with a rubber spatula. Bake for 18-20 minutes. Let the bars cool down for at least 20 minutes before you cut them.
Notes
Recommended low FODMAP serving – 1 bar
- Prep Time: 10 minutes
- Cook Time: 17 minutes
- Category: Breakfast, Snack
- Cuisine: American
Nutrition
- Serving Size: 1 bar
- Calories: 397
- Sugar: 21
- Sodium: 230
- Fat: 24
- Saturated Fat: 8
- Unsaturated Fat: 9
- Trans Fat: 0
- Carbohydrates: 38
- Fiber: 5
- Protein: 10
- Cholesterol: 46
Keywords: breakfast bar, peanut butter breakfast bar, chocolate chip breakfast bar, pomegranate breakfast bar
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- Low FODMAP Blueberry Breakfast Cookies Whether you’re headed for the trail or a hard day’s work, these easy low FODMAP blueberry breakfast cookies will help start your day on the right foot!
- Low FODMAP Banana Walnut Muffins Need a breakfast that travels? With the perfect blend of sweet and savoury, these low FODMAP banana walnut muffins will help you power through your busy day!
- Low FODMAP Strawberry Maple Smoothie Need some help getting out the door? This quick and easy strawberry maple smoothie is the perfect breakfast on-the-go!
If you like this post, don’t forget to share it! Follow me on Instagram @fodmapformula for more tips and recipes that are FODMAP friendly! Together we’ll get the low FODMAP diet down to a science!
You might also like one of these breakfast ideas:
Low FODMAP Trail Mix Cookies Looking for an easy make-ahead breakfast or snack? Packed with protein, these tasty trail mix cookies make a great breakfast on the go or a filling post-workout snack.
Low FODMAP Bacon and Cheddar Scuffins Make mornings easy with these low FODMAP bacon and cheddar scuffins! These savoury treats can be made in advance and stored in the fridge for a stress-free breakfast all week long.
Low FODMAP Raspberry Muffins Looking for a FODMAP-friendly muffin recipe? These raspberry muffins are so light and fluffy, no one will guess they’re low FODMAP!
