Need a protein-packed snack? Check out these low FODMAP protein balls. Made with 5 ingredients, these protein balls are an easy way to add FODMAP friendly calories to your diet. With 2 g of protein per serving, they also make a great post-workout snack.
I’m training for my second marathon this summer and I’m still having trouble finding FODMAP friendly foods to eat while training. These protein balls have been really helpful for me. The carbohydrates in the shredded coconut give me a quick energy boost, while the protein and fats keep me out of my usual afternoon slump.
Have you found a FODMAP friendly training food? If so, let me know in the comments below!
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Keep It FODMAP Friendly
These low FODMAP protein balls will keep you full whether you’re working out or working hard. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up is peanut butter. According to the Monash app, peanut butter is safe in servings of 2 tbsp. Many commercial peanut butters have high FODMAP ingredients like wheat and xylitol. So your best bet is a peanut butter made with 100% peanuts.
This recipe uses 1 cup of peanut butter, which works out to 0.6 tbsp per protein ball. Servings of 3 tbsp or more are high in the FODMAPs fructan and galactan (GOS), so you should limit yourself to 2 protein balls if you’re in the elimination phase.
Next up, oats. Monash University says oats are safe in servings of 1/2 a cup. Servings of 3/4 cups or more are high in the FODMAPs fructan and galactan (GOS). This recipe uses 1 cup of rolled oats which works out to 0.6 tbsp per ball. This is well within Monash’s recommended serving size.
Remember, unless you have celiac disease, you don’t need to worry about buying gluten-free oats. Gluten is a protein that can cross-contaminate other products (like oats) while FODMAPs are short-chain carbohydrates. FODMAPs don’t cross-contaminate this way, so you can use whatever oats you have handy.
These protein balls also use shredded coconut. The Monash app says coconut is safe in servings of 1/2 a cup per sitting. Servings of 1 cup or more are high in the polyol sorbitol. We use 1/2 a cup of coconut in this recipe, which works out to 0.2 tbsp per protein ball. This is well within Monash’s recommended serving size.
This recipe also uses sunflower seeds. Monash says sunflower seeds are safe in servings of 2 tsp (hulled) per sitting. Our protein balls use 1/2 a cup of sunflower seeds, which works out to 1 tsp per ball. According to the Monash sunflower seeds become high FODMAP in servings of 70 grams (17.5 tbsp) so I wouldn’t worry about going over your sunflower seed limit with these protein balls.
Last but not least is cane sugar syrup. Most protein ball recipes I’ve seen use honey as a sweet glue. Honey is high FODMAP, so we need an alternative. I found maple syrup too runny, and it added a funny undertone to the flavour. So, instead, I use a basic cane sugar syrup. You can grab the recipe I use here. I like it because it has the same consistency as honey and a nice, clean flavour.
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With 2 grams of protein per serving, these low FODMAP protein balls are a quick and easy way to add some protein to your diet.
- 1 cup 100% peanut butter
- 1 cup rolled oats
- 1/2 cup sweetened coconut (shredded)
- 1/2 cup sunflower seeds
- 1/2 cup cane sugar syrup
Combine all ingredients in a medium-sized mixing bowl and roll into 24 balls. Put them in an airtight container and refrigerate for at least 30 minutes (until firm).
These low FODMAP protein balls are a quick and easy way to add some protein to your diet. If you like this recipe, sign up for my mailing list below. You’ll get new low FODMAP recipes and articles delivered right to your inbox.
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© 2018 Amy Agur – The FODMAP Formula