Looking for a quick and easy breakfast you can make in advance? These low FODMAP strawberry breakfast bars are one sweet way to start your day!
Morning and I are frenemies at best. I don’t have any trouble waking up in the morning. But my body has a habit of waking up a few hours before my brain. While this makes it a little easier to trick my brain into exercising (wait a minute, how long have we been running?), it can make mornings at our house a little chaotic.
My favourite trick to getting a healthy breakfast into my brain-dead body without burning our house down is to make it in advance. These simple low FODMAP strawberry breakfast bars are packed with oats, fresh strawberries, and a touch of jam. I promise they’re worth waking up for!
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Keep It FODMAP Friendly
Start your day off on the right foot with these simple low FODMAP strawberry breakfast bars! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, flour. If you're in the elimination phase of the program, you'll need to use gluten-free flour. Just make sure to check the label for other high FODMAP ingredients!
Remember, unless you have celiac disease, you're managing the FODMAP fructan in wheat, not gluten itself.
Next up, oats. According to Monash University, 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 uses 1.5 cups of oats, which works out to 9.8 g per serving. This is well within Monash's recommended range.
We'll also be using almonds. According to Monash, almonds are low FODMAP in servings of 10 almonds (12 g) per sitting. Servings of 20 almonds (24 g) or more are high in the FODMAP GOS.
We use 1/2 a cup + 2 tbsp of almonds, which works out to 5.4 g per bar. This is well within the recommended range.
We'll also be using fresh strawberries. Monash has determined strawberries don't have any detectible FODMAPs. So you can add a few more if you'd like without adding to your FODMAP load.
Last but not least, strawberry jam. According to Monash, a basic strawberry jam (made with strawberries and sugar) is low FODMAP in servings of 2 tbsp per sitting. But they don't list a maximum serving size. You can read more about these quirky foods here.
Wondering how these low FODMAP strawberry breakfast bars stack up? Check out the information below to see how many FODMAPs are in each of these breakfast bars.
Fructose = 0
Lactose = 0
Fructan = 0.19
GOS = 0.64
Polyol = 0
Want to try these low FODMAP strawberry breakfast bars? Don't forget to PIN THIS RECIPE for later!
Looking for a sweet make-ahead breakfast? These low FODMAP Strawberry Breakfast Bars have you covered!
- 0.5 cup unsalted butter (room temperature)
- 1 cup brown sugar
- 1 tsp pure vanilla extract
- 0.5 cup almonds (crushed) plus 2 tbsp sliced for topping
- 1.5 cup low FODMAP flour
- 1.5 cups rolled oats (not instant)
- 0.5 tsp ground cinnamon
- 0.5 tsp baking soda
- 0.5 tsp salt
- 1 cup low FODMAP strawberry jam
- 1 cup fresh strawberries (sliced)
- cooking spray
Preheat your oven to 350 degrees. Line a 9 x 9" baking dish with foil and spray it with cooking spray. Set it aside.
Cream together the butter and brown sugar with an electric mixer on medium-high (about 2-3 minutes). Add the vanilla and beat for another 30 seconds.
Combine the crushed almonds, flour, oats, cinnamon, baking soda, and salt in a separate bowl. Add the dry ingredients to the butter mixture and beat on low speed until the mixture becomes crumbly. Pull out 3/4 cup of the crumble and set it aside.
Place the crumble in the prepared baking dish. Pack the crumble down evenly with your fingers. Put your jam in a microwave-safe bowl and blast it for 15 seconds to loosen it. Then spread the jam evenly over the crumble. Top with sliced strawberries and sprinkle with the remaining crumble and crushed almonds.
Bake for 25 minutes (or until the top crust is light brown and the jam is bubbling out of the corners). Place the baking dish on a wire rack to cool, then cut into 16 equally sized bars. The bars can be refrigerated in an airtight container for up to 5 days.
These low FODMAP strawberry breakfast bars are the perfect way to start 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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© 2019 Amy Agur – The FODMAP Formula
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