Looking for a calorie dense snack you can keep in your pocket? Try these low FODMAP trail mix cookies. Packed with FODMAP friendly nuts and seeds, they'll fill you up while you bop around town.
Packed with protein, these low FODMAP trail mix cookies are a great breakfast on the go or a filling post-workout snack. Just so we're clear, I usually put chocolate chips in mine to balance out my workouts. I highly recommend it.
These trail mix cookies are also freezer friendly so I normally make more than one batch at a time. Don't worry about defrosting them, though. They thaw almost instantly, so they're ready to go when you are.
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Keep it FODMAP friendly
There are a ton of moving parts in this recipe, so check out the notes below for tips on keeping these low FODMAP trail mix cookies FODMAP friendly.
First, let's talk about oats. According to Monash University, oats are safe in portions of up to 1/2 cup. We use 2 cups of oats for this recipe, which works out to 0.8 tbsp of oats per cookie. This is well within the recommended range.
Next up is seeds. This recipe uses pumpkin and sunflower seeds. Both of these are low FODMAP in servings of 2 tbsp per sitting.
We use 1/2 a cup of sunflower and pumpkin seeds in this recipe. This works out to 0.4 tbsp of each seed, or 0.8 tbsp of seeds total per cookie. This is well within Monash's recommended serving size.
This recipe also uses peanut butter. Monash recommends using 100% peanut butter. Processed brands often add milk, sweeteners like xylitol, and other high FODMAP ingredients. It's much easier to use pure peanut butter.
According to the Monash app, peanut butter is safe in servings of 2 tbsp. Our trail mix cookies use 1/2 a cup of peanut butter for the entire recipe. This works out to 0.4 tbsp per cookie which is well within Monash's recommended serving size.
Our final ingredient is coconut. Monash University says coconut is safe in servings of 1/4 cup. We are using 3/4 cups for this recipe, which works out to 0.6 tbsp per cookie. This is well within Monash's suggested serving size.
Because there are so many ingredients in these cookies, I normally stick to two cookies per sitting. They're really filling, so you probably won't need more than one or two to fill you up, anyway.
Wondering how these low FODMAP trail mix cookies stack up? Check out the notes below to see how many servings of each FODMAP group are in two of these cookies! Want to learn more about FODMAP stacking? Check out my full article here.
Lactose = 0
Fructan = 0.5
GOS = 0.3
Polyol = 0.05 (sorbitol)
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Looking for an easy FODMAP friendly snack? Try these low FODMAP trail mix cookies. Packed with protein, they make a great breakfast on the go or a filling post-workout snack.
- 2 tbsp olive oil
- 2 cup rolled oats
- 1/2 cup sunflower seeds (hulled)
- 1/2 cup pumpkin seeds
- 1/4 cup butter (melted)
- 1/2 cup gluten-free flour
- 3/4 cup unsweetened coconut, shredded
- 1 tsp cinnamon
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp salt
- 1 tsp pure vanilla extract
- 2 lg eggs
- 1/2 cup 100% peanut butter
- 1/2 cup sugar
- 1 cup low FODMAP chocolate chips (optional)
- Preheat oven to 350 degrees. Line 3 baking sheets with parchment paper and set aside.
- Place olive oil, oats, and seeds in a large pot and toast over medium heat. Once you can smell them, dump the oats and seeds onto a large bowl to cool. Melt your butter in the heated pot and set aside.
- Add flour, coconut, cinnamon, baking powder, baking soda, and salt into the cooled oat mixture. Stir gently to coat oats and seeds with flour and seasoning.
- In a separate bowl, mix together eggs, vanilla, melted butter, peanut butter, and sugar. Stir until the mixture is smooth.
- Fold the wet mixture into the dry mixture until the ingredients are fully combined. (You can add 1 cup of low FODMAP chocolate chips now if you're into that!)
- Place your dough onto the cookie sheet (about 2 tbsp per cookie). They won't spread, so make sure you pat them down with a spoon until they're the thickness you want.
- Bake each tray individually for 8-12 minutes. Cool cookies on a wire rack then seal in an airtight container or freeze.
Recommended low FODMAP serving – 2 cookies per sitting
- Category: Breakfast, Brunch, Snack
- Method: Baking
- Cuisine: American
- Serving Size: 2 cookies
- Calories: 175
- Sugar: 6 g
- Sodium: 160 mg
- Fat: 10 g
- Saturated Fat: 4 g
- Unsaturated Fat: 5 g
- Trans Fat: 0 g
- Carbohydrates: 18 g
- Fiber: 2 g
- Protein: 4 g
- Cholesterol: 28 mg
Keywords: trail mix cookies, oatmeal cookies, gluten-free trail mix cookies,
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© 2017 Amy Agur – The FODMAP Formula