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Low FODMAP Rice Krispies

Looking for a classic holiday treat? If you need something sweet this Christmas, try these low FODMAP rice krispies. Made with gluten-free Rice Krispies cereal and vegan marshmallows, these FODMAP friendly treats are sure to please.

These rice krispies are one of my favourite holiday desserts. These sweet treats were a Christmas staple in our family. So, they’re often my go-to when I’m looking for a holiday classic or I’m feeling a little nostalgic.

This recipe is very easy to make. So, it’s also a great family activity or an easy holiday distraction for little ones.

Think these low FODMAP rice krispies 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

These low FODMAP rice krispies are a great kid-friendly holiday treat. Check out the notes below for tips to keep this recipe FODMAP friendly.

First, if you’re in the elimination phase, you’ll need to used gluten-free rice krispies. For my Canadian peeps, Kellogg’s brown rice line is gluten-free and doesn’t have any other FODMAPs. If you’re using a different brand, make sure to check the ingredients using your Monash app.

Next up is marshmallows. These can be a little tricky. A lot of marshmallow brands use either corn syrup or high fructose corn syrup. Corn syrup hasn’t been tested by Monash yet, so it isn’t suitable for the elimination phase.

High fructose corn syrup (HFCS) is a processed sweetener. According to Monash University, its high FODMAP and should be avoided during elimination. You can read more about high fructose corn syrup here.

I have had the best luck with a brand called “marshmallow fluff.” It’s a vegan product made with glucose, sugar, egg whites, and vanillin. It comes in a jar, so it isn’t great for all marshmallow projects, but it’s perfect for our rice krispies.

Want to try these low FODMAP rice krispies? Don’t forget to PIN THIS RECIPE for later.


Low FODMAP Rice Krispies
Prep Time
10 mins
Cook Time
1 hr
Total Time
1 hr 10 mins

Looking for a classic FODMAP friendly holiday recipe? Try these low FODMAP rice krispies! This tasty treat is easy to make and lasts up to a week. 

Course: Dessert, Snack, treat
Cuisine: American
Servings: 24 Squares
Calories: 86 kcal
Author: The FODMAP Formula
What You Need
  • 1 jar (213g) vegan marshmallows
  • 1/3 cup butter
  • 1 tsp vanilla
  • 6 cups gluten-free rice krispies
What You Do
  1. Melt marshmallows and butter in a large pot over medium heat. Stir until smooth, then remove from heat and mix in the vanilla.

  2. Add rice krispies in small batches, stirring after each addition to coat. Once all of the rice krispies have been added, press the cereal mixture into a greased baking dish, cover with plastic wrap and refrigerate for at least 1 hour. 


Store in an airtight container at room temperature for up to a week.


Low FODMAP rice krispies piled on a plate with text overlay - Low FODMAP Rice Krispies

These low FODMAP rice krispies are sure to make your holiday a little sweeter. If you like this recipe, make sure to sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Curious what else is happening in The FODMAP Formula kitchen? Follow me on Instagram for bonus recipes and a sneak peek at my latest projects. Together we’ll get the Low FODMAP Diet down to a science!

© 2017 Amy Agur – The FODMAP Formula

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