Looking for a healthy snack idea you can make in a flash? These low FODMAP cranberry white chocolate protein balls are so tasty you’ll forget they’re good for you!
There’s something magical about January that makes us feel like we have a chance to make ourselves over again. We purge our clothes, we join fancy new gyms, and we announce this is the year we’re going to get our health together!
We’re halfway through January, which is about the time our resolutions start to unravel. So I’d like to encourage you to revisit your resolutions for the year and remember why you made them!
While I can’t make sure you hit the gym every day, or that you go to bed on time, if one of your goals was to give your diet a healthy boost I’ve got just the thing for you!
These easy low FODMAP cranberry white chocolate protein balls are packed with quinoa, oats, and peanut butter to help you grow those muscles! I like to call these little bites “health by stealth,” because they taste more like a dessert than a protein bar!
So if you’re looking for a healthy low FODMAP snack you can take on the go, these little white chocolate protein balls are going to make your day!
Keep it FODMAP friendly
These low FODMAP cranberry white chocolate protein balls are the perfect cross between a sweet and savoury snack! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, quinoa! According to Monash University, quinoa is low FODMAP in servings of 1 cup (155 g) per sitting. But Monash doesn’t list a maximum serving size for this food.
According to the Monash University FODMAP blog, foods with no maximum serving size can be eaten in larger quantities than listed without going over your FODMAP threshold.
We’ll be using 2 cups of cooked quinoa for this recipe, which works out to 10.3 g of quinoa per protein ball. This is well within Monash’s recommended range.
Next up, rolled oats. According to Monash, rolled oats are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cups (78 g) or more are high in the FODMAPs fructan and GOS.
Our recipe calls for 1 cup of rolled oats. This works out to 3.4 g of oats per protein ball, which is well within Monash’s recommended range.
We’ll also be using peanut butter and sunflower seeds. According to the Monash app, peanut butter is low FODMAP in servings of 2 tbsp (50 g) per serving. Servings of 5 + 1/2 tsp (140 g) are high in the FODMAP GOS and should be avoided.
Our recipe uses 1 cup of peanut butter total, which works out t0 13.3 g per serving. This is well within the recommended range.
Monash also recommends sticking to 2 tsp (6 g) of hulled sunflower seeds per sitting. However, this is based on the nutritional serving size, not the FODMAP content. Alana Scott, from a little bit yummy, confirmed with Monash University that sunflower seeds are low FODMAP in servings up to 2 tbsp (50 g) per sitting.
We’ll be using 1/2 a cup of sunflower seeds total, which works out to less than 3 g per serving. This is within the recommended range.
We’ll also be using 1/2 a cup of cane sugar syrup. Cane sugar syrup is an invert sugar made by boiling table sugar in water until it forms a syrup.
While table sugar isn’t necessarily good for you, it doesn’t contain any FODMAPs, so this won’t add anything to your FODMAP load.
Heads up! If you can tolerate up to 1 tbsp of honey after your re-challenges, you can swap out the invert sugar for honey. Just remember to adjust your FODMAP math!
Next up, white chocolate chips. According to the Monash app, white chocolate chips are low FODMAP in servings of 4 squares (25 g) per sitting. Servings of 5 squares (30 g) or more are high in the FODMAP lactose and should be avoided.
We’ll be using 1/2 a cup of white chocolate chips in our recipe. This works out to 4 g per protein ball, which is well within the recommended range.
Last but not least, dried cranberries! Monash has determined that dried cranberries are low FODMAP in servings of 1 tbsp (15 g) per sitting. Servings of 1 + 1/2 tbsp (23 g) or more are high in the FODMAP fructan.
We’ll be using 1/2 a cup of dried cranberries total, which works out to 4 g of cranberries per protein ball. This is well within Monash’s recommended range!
These low FODMAP cranberry white chocolate protein balls are so delicious, you’ll crave them all day long! Check out the notes below to find out how many servings of each FODMAP group are in one of these protein balls.
Lactose = 0.2
Fructan = 0.7
GOS = 0.1
Polyol = 0
Craving a protein boost that doesn’t taste like dirt? Try these sweet and savoury low FODMAP cranberry white chocolate protein balls!
- 1 cup 100% peanut butter
- 1/2 cup cane sugar syrup
- 2 cups quinoa, cooked
- 1 cup rolled oats (not instant)
- 1/2 cup sunflower seeds, hulled
- 1/2 cup white chocolate chips
- 1/2 cup dried cranberries
- In a large bowl, cream the peanut butter and honey together with an electric mixer until smooth.
- Add the remaining ingredients and mix on low speed until they’re thoroughly combined.
- Line a baking sheet with parchment paper. Roll the mixture into 30 equally sized balls and place them in a single layer on the prepared tray. Refrigerate for 30 minutes. Store protein balls in the fridge in an airtight container for up to 5 days or freeze for up to 3 months.
Recommended low FODMAP serving – 2 protein balls per sitting
- Category: snack
- Method: no-bake
- Cuisine: american
- Serving Size: 2 protein balls
- Calories: 313
- Sugar: 17 g
- Sodium: 68 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 40 g
- Fiber: 4 g
- Protein: 9 g
- Cholesterol: 0 mg
Keywords: cranberry protein balls, white chocolate protein balls, quinoa protein balls, quinoa peanut butter protein balls
These easy low FODMAP cranberry white chocolate protein balls will help you power through your busiest days! 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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