Low FODMAP No Bake Peanut Butter Chocolate Protein Bars

February 7, 2019

Hello, I'm JESSICA
As a Holistic Nutritionist, I've helped hundreds of people break free from the pain and discomfort of IBS.
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As someone who has temperamental blood sugar and is always on the go, I need a snack that is easily transported, easy to digest and that has a solid amount of macronutrients (protein, carbs and fat) to tide me over until my next meal. A good protein bar checks all those boxes. Alas, it’s hard to find a store-bought Low FODMAP protein bar.

After finding most homemade protein bar recipes are actually quite low in protein, I modified and fused together two different recipes to make exactly what I was looking for. The result: the perfect combination of sweet, salty, crunchy and gooey.

For the Crispy Chocolate

  • 1/4 c coconut oil
  • 1/4 c creamy peanut butter (no added sugar)
  • 1/2 c 100% pure maple syrup
  • 1 tbsp. vanilla
  • 1/4 c cocoa powder
  • 3/4 c Chocolate Protein Powder
  • ¼ tsp salt
  • 3 c rice puffs

For the Peanut Butter Bottom

  • 1 3/4 c gluten-free rolled oats
  • 2 tbsp. flaxseed
  • 1/4 tsp. salt
  • 3/4 c Botanica Health Chocolate Protein Powder
  • ½ cup creamy peanut butter
  • 1/4 c pure maple syrup
  • 2/3 c almond milk


  1. Cover a 9×9 pan with waxed paper.

For the Crispy Chocolate

  1. In a sauce pan over low heat, combine the peanut butter, coconut oil and maple syrup. Whisk together until melted and combined. Add the vanilla and mix well. Remove from heat.
  2. Add the protein powder and cocoa powder and mix well. Mixture should be thicker but still wet. Add the rice puffs and stir to coat completely.

For the Peanut Butter Bottom

  1. Place oats and flax into a blender. Blend on high until oats resemble a flour. Place oat and flax mixture into a bowl.
  2. Add protein powder and salt. Stir to combine.
  3. Add peanut butter, almond milk and pure maple syrup. Stir mixture until fully combined.
  4. Press peanut butter oat mixture into the prepared pan. Press crispy chocolate mixture on top.
  5. Place pan in freezer and allow to freeze for a minimum of one hour before slicing into bars.
  6. Store covered in freezer.


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I'm Jessica

From FODMAPs to food sensitivities, I will help you pinpoint your IBS triggers and take away the overwhelm of what to eat with a sensitive gut.

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