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Low-FODMAP, Nut-Free Cranberry Bars! | Low FODMAP Diet by FODMAP Life

I like doing things on my own especially if in the long run it will save me money, make me healthier and help me avoid a headache.  That’s where the term “Make-Ahead” comes into play with the low-FODMAP diet!  “Convenience bars” can be bought at the store, but you’ll find that by standing there for minutes on end, reading the tiny little print on the wrappers, that many of them are not low in FODMAPs.  Plus some cost way too much money (if you think about how many you may have in one week, it adds up!).

So making food ahead of time is probably one of the best things you can do to have a successful run with the low-FODMAP diet, and it also means less stress (which is good for your gut).  The recipe I am sharing today is very easy to make and it’s also good for anyone with a nut allergy or for kids needing nut-free snacks for school.

Bring these bars to school, to work, out shopping, traveling, to have before a workout, or to an event – sometimes you never really know if an event/party/get-together will have low-FODMAP food options.


low fodmap nut free cranberry bars


  • 2 cups old fashioned oats* (I like Bob’s Red Mill Gluten Free Old Fashioned Rolled Oats)
  • 1/2 cup rice krispie or organic rice cereal
  • 1/2 cup + 2 teaspoons oat flour
  • 2 tablespoons brown sugar
  • 1/2 teaspoon Himalayan sea salt
  • 1/4 cup ground and milled flaxseed
  • 3 tablespoons coconut oil
  • 1/2 cup + 1 tablespoon maple syrup
  • 1/2 cup dried cranberries, preferably without added sugar



  1. Preheat oven to 350
  2. Line a 9×13 pan with parchment paper
  3. Use the large bowl of your mixer to combine all of the dry ingredients and then a smaller bowl to combine the wet ingredients
  4. Combine the wet ingredients into the mixer and mix well
  5. Take the mixture and slowly use a spatula to spread it out evenly in the pan.
  6. Use a separate piece of parchment paper over top of the mixture and get a heavy book or other heavy flat object to press down evenly and firmly. Remove the parchment paper and bake for 16-18 minutes (don’t throw the top layer of parchment paper away).
  7. Once done, use the parchment paper and heavy object to squish down on the bars again.
  8. Place the pan on top of a cookie sheet and find a spot in the refrigerator to let the pan cool for about 15-20 minutes.  This will allow you to easily cut the bars into any length and width you like and it will give the bars a slightly more chewy texture.  Leaving the pan to cool outside instead of the refrigerator is not recommended.

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