These Low-FODMAP No Bake Peanut Butter Protein Bars contain only four simple ingredients, most of which you probably already have in your low-FODMAP pantry! These bars are very filling from the peanut butter and oats and they contain 10 grams of protein each. Make these bars to have on hand as a snack (cut one serving into two pieces to enjoy at different times of the day) or enjoy as a post-workout meal, or for a long trip or hike.
Low-FODMAP No Bake Peanut Butter Protein Bars Recipe
Yield: 12 bars
Serving Size: 1 bar
Relative to other grocery items, many protein powders come with large price tags, but having some good protein powder on hand is totally worth it. I used Jay Robb Unflavored Egg White Protein Powder
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Ingredients:
- 1 cup natural creamy peanut butter
- 3/4 cup maple syrup
- 1 teaspoon vanilla bean paste
(or vanilla extract)
- 1 1/2 cups gluten-free rolled oats
- 1 cup Jay Robb Unflavored Egg White Protein Powder
Directions:
- Line a 9×9-inch pan with parchment or wax paper. In a medium microwave-safe bowl, heat peanut butter and maple syrup on high for 30 seconds. Stir. Place bowl back in microwave and heat for another 30 seconds. Add vanilla bean paste and stir again. Mix in oats and protein powder, and stir well until combined. Immediately spread evenly into prepared pan. You can use a spoon or spatula at first and then clean hands to press down with your palms to make sure everything spreads out evenly.
- Refrigerate, uncovered, for 1 hour. Remove from fridge and cut into 12 bars. Enjoy or cover and store in the refrigerator for about one week.
Recipe adapted to be low-FODMAP from Nikki Gladd at Seeded at the Table.
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Can these bars be frozen?
Yes for sure!
To help digestion, can you grind the oats to be finer before making the bars?
That sounds like a good idea to me but you’d probably have to add more (which could become high-FODMAP) or just reduce the other ingredients by a 1/4 or 1/2. You’ll need to experiment!
What can I use instead of the protein powder?
Hi J, You can check out my list of FODMAP friendly foods here for other protein powder options: https://fodmaplife.com/low-fodmap-brands/
With what can I substitut the egg white powder ?
Hi Annie, You can check out my list of FODMAP friendly foods here for other protein powder options: https://fodmaplife.com/low-fodmap-brands/
How long do they last out of the freezer, and is there anyway to make them last longer than a week when frozen?
Hi Clare, Just keep them cool in the refrigerator in a container with a tight-fitting lid. When they sit too long at room temperature they will start to get soft. It’s light leaving a tablespoon of peanut butter out; it will start to melt away from the spoon. Does that make sense?