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Low FODMAP Breakfast Bars

Looking for a hearty make-ahead breakfast? Take some stress out of your morning with these low FODMAP breakfast bars! Packed with protein and a little magic, these breakfast bars will help you power through your busy day!

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Fun fact: I am not functional when I’m hungry! Since I’m basically brain dead until after breakfast, finding FODMAP-friendly breakfast ideas takes some advanced planning.

That’s why these low FODMAP breakfast bars are perfect for me! I normally bake them 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. So, they’re perfect for days when I know I’ll be on-the-go.

If you’re looking for an easy breakfast to help power your day, these low FODMAP breakfast bars will definitely hit the spot!

Think these low FODMAP breakfast bars sound great, but you don’t have time to try them now? Don’t worry! You can PIN THIS POST for later.

Keep It FODMAP Friendly

Looking for a FODMAP-friendly breakfast on-the-go? These low FODMAP breakfast bars are packed with protein to help keep you full while you power through your 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 per sitting. Servings of 3/4 cups or more are high in fructans and galactooligosaccharides.

This recipe uses 1.5 cups of rolled oats total. This works out to 2 tbsp of oats per bar (1/4 of the recommended serving).

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. Just double-check there are no “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 per sitting (1/8 of a cup).

We use 1 cup of peanuts for 12 bars. This works out to 1.3 tbsp per bar. This is a little under a full serving of peanuts per bar.

Monash has determined peanut butter is low FODMAP in servings of 2 tbsp per sitting. Servings of 3 tbsp or more are high in both fructans and galactooligosaccharides. Our recipe uses 1/4 cup of peanut butter total. This works out to 1 tsp of peanut butter per bar (1/12 the recommended serving size).

Last but not least is pomegranate seeds (arils). According to the Monash app, pomegranate seeds are low FODMAP in servings of 1/4 cup per sitting (45 g). Servings of 1/3 of a cup 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 1 tsp of seeds per bar (1/12 the recommended serving size).

Did you notice there are a ton of fructans and oligosaccharides in here? If you’re worried all these FODMAPs are going to push you over your threshold, don’t panic! According to IBS experts, when combining greenlight foods from the same group, most patients are safe as long as they stick to 1.5 servings. This recipe clocks in at 1.41 servings for both fructans and galactooligosaccharides. You can read more about FODMAP stacking and how to avoid it here.

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Low FODMAP Breakfast Bars
Prep Time
10 mins
Cook Time
17 mins
Total Time
27 mins

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!

Course: Breakfast, Snack
Cuisine: American
Servings: 12 Bars
Calories: 354 kcal
Author: The FODMAP Formula
What You Need
  • 2 tbsp olive oil
  • 1.5 cup rolled oats (not instant)
  • 1/4 cup butter
  • 1/2 cup gluten-free 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 vanilla extract
  • 2 lg eggs
  • 1/2 cup 100% peanut butter
  • 1/2 cup sugar
  • 1 cup peanuts
  • 1 cup low FODMAP chocolate chips
What You Do
  1. Preheat oven to 350 degrees. Lightly grease a baking dish and set aside. 

  2. 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. 

  3. 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.

  4. 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.

  5. 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.


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These low FODMAP breakfast bars are a stress-free way to fuel up for your day. If you like this recipe, don’t forget to share it! Together we’ll get the Low FODMAP Diet down to a science!

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© 2018 Amy Agur – The FODMAP Formula


You might also like one of these:

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!

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Leave a Comment

  • Lorraine

    Do you have the nutritional information for these bars?
    Thanks so much…

    • Amy Agur

      Hi Lorraine,

      This is the tool I use to calculate nutritional information: https://happyforks.com/analyzer
      Just cut and paste the ingredients into the box and it will breakdown the nutritional information of any recipe you want to check.

      Hope that helps!

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