I don’t know how it is in the U.K. and Australia, but I have a very hard time finding low FODMAP protein bars in the U.S. In general, there is much lower awareness of the FODMAP program in America, and it is very challenging to find nutritious on-the-go snacks. So far, Gomacro protein bars in Peanut Butter and Peanut Butter Chocolate Chips are the few tasty ones I’ve identified. However, Gomacrobars are made with pea protein so they need to be consumed in limited quantities. Making homemade Low FODMAP Chocolate Chia Protein Bars ensures you are eating low FODMAP, unprocessed snacks with all natural ingredients.
Keep in the freezer and grab one for a great on-the-go energy boost. No need to thaw — I actually think it tastes best straight out of the freezer!
Ingredients for Low FODMAP Chocolate Chia Protein Bars
Be sure you are using a low FODMAP vanilla protein powder like Biochem 100% Whey Protein, Vanilla, 1.8 Lb
Low FODMAP brown rice crisp cereals include Erewhon Crispy Brown Rice Cereal, Gluten Free, Organic, 10-Ounce Boxes (Pack of 6)
This may seem obvious, but the level of sweetness will vary depending on what protein powder and brown rice crisp cereal (sweetened or sugarless) you use. So make sure to taste along the way and adjust if necessary. Also, if you are using Stevia instead of maple syrup, keep in mind that a little goes a long way. 1 teaspoon of Stevia tastes as sweet as 1 cup of sugar! 1/4 teaspoon Stevia is equivalent to 1 tablespoon sugar; 1/16 teaspoon (pinch) Stevia is similar to 1 teaspoon sugar.
Finally, check the label for 100% quinoa flakes like One 12 oz Ancient Harvest Quinoa Flakes
Chocolate ChiaProtein Bars
- Category: Breakfast & Desserts
Ingredients
- 1 cup quinoa flakes like Ancient Grains
- 1 cup brown rice crisp cereal
- 1/3 cup (or 2 small scoops) of low FODMAP vanilla protein powder, like Bio Chem Vanilla 100% Whey Protein
- 2 tablespoons chia seeds
- 1/4 teaspoon cinnamon
- 1/4 teaspoon sea salt
- 2 tablespoons maple syrup (optional; or adjust according to preference)
- 1/2 cup all natural peanut oganic butter (unsweetened)
- 1 teaspoon vanilla extract
- 1/2 cup cup water
- 1/3 cup dark chocolate or bittersweet chocolate chips
Instructions
- Preheat oven to 350F degrees.
- In a large bowl, use your hands to mix the quinoa flakes, brown rice crisp, protein powder, chia seeds, cinnamon, chocolate chips and salt.
- In a small sauce pan, stir in maple syrup, peanut butter, vanilla and water. Heat over medium heat until evenly mixed and smooth.
- Pour the chocolate peanut butter mixture over the dry mixture and mix well with a spoon.
- This is a good time to taste the mixture to see if it's sweet enough for your preference. Add more maple syrup if desired.
- Spray 8.5"x11.5" baking pan with nonstick oil. Spread the protein bar mixture evenly by patting down with your fingers.
- Bake in oven for about 25 minutes. Let cool for a few minutes (about 15 minutes), but don't let it harden, as it'll be difficult to cut cleanly.
- While still soft, cut into small bars (I like to cut into 24 pieces for easy handling and snacking) and store in freezer. Don't thaw; it tastes best straight out of the freezer!
Tommy says
Yesterday I tried the Chocolate Chia Protein Bars and I must say, they were delicious. I don’t suffer from IBS or any other stomach issues, but a friend who does shared the bars with me. If she hadn’t told me, I never would have known that they were made for people with dietary restrictions. I don’t need to follow this diet, but I do try to eat healthy foods, so I will make these myself and hopefully they will come out as good as the ones I tried – I’m not much of a baker.
Thanks for posting the recipe.
Bo Park says
Tommy, thank you for your kind endorsement. Hearing you enjoyed them regardless of whether they were low FODMAP or regular bars — that is the ultimate compliment! I hope you’ll try making them yourself. They are really easy to make, even if you’re not a baker!
Bo