PB Quinoa and Oat Bars (Low FODMAP)

This recipe will soon be moved to the new website, but for now, here is a Low FODMAP snack bar recipe. This bars contain oats and sugar, so my recommendation is do not eat more than 2 at a time.


1/4 cup peanut butter (peanut butter smooth style without salt)
1/8 cup brown rice syrup (maple syrup or other sweetener)
1/4 cup coconut sugar (coconut palm sugar)
¾ cup, 20 grams rice cakes, crushed
1 cup (90 g) oats (soaked would be best)
2/3 cup (100 g) quinoa, soaked (quinoa uncooked)
1 TBS chocolate chips
1/2 tsp cinnamon
1 TBS ground flax seeds
3 TBS water
1/3 cup (30 g) walnuts
1 TBS sunflower seeds (or pumpkin seed
1 TBS coconut oil (or similar oil)

  1. Preheat oven to 350 degrees F and oil baking (6 in x 8 in) dish with coconut oil.
  2. Mix ground flax seeds with the water and set aside.
  3. Melt first three ingredients together, add flax seed mixture.
  4. Add remaining ingredients and stir well.
  5. Press mixture into pan.
  6. Bake about 12 - 15 minutes.