Finding a good low FODMAP protein bar is harder than it should be. In fact, most store-bought options contain high FODMAP ingredients like honey, chicory root, or high fructose corn syrup, which means they are completely off the table for anyone managing IBS through a low FODMAP elimination phase.
As someone with temperamental blood sugar who is always on the go, I need a snack that travels well, digests easily, and has a solid amount of protein, carbs, and fat to tide me over until my next meal. Unfortunately, finding a low FODMAP protein bar that actually tastes good is no easy feat. So instead, I made my own — and honestly, these no-bake peanut butter chocolate bars are better than anything I have found in a store.
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. ground flaxseed
- 1/4 tsp. salt
- 3/4 c Chocolate Protein Powder (I used Botanica Health)
- ½ cup creamy peanut butter
- 1/4 c pure maple syrup
- 2/3 c almond milk
Method:
- Cover a 9×9 pan with waxed paper.
For the Crispy Chocolate:
- 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.
- 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:
- Place oats and flax into a blender. Blend on high until oats resemble a flour. Place oat and flax mixture into a bowl.
- Add protein powder and salt. Stir to combine.
- Add peanut butter, almond milk and pure maple syrup. Stir mixture until fully combined.
- Press peanut butter oat mixture into the prepared pan. Press crispy chocolate mixture on top.
- Place pan in freezer and allow to freeze for a minimum of one hour before slicing into bars.
- Store covered in freezer.
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