Low FODMAP Diet PEANUT BUTTER GRANOLA BARS Recipe

Chocolate and peanut butter are absolutely irresistible, just like these granola bars. My granola bars are made with light corn syrup, which is composed mostly of glucose—so, while it hasn’t yet been tested for FODMAPs, most light corn syrups shouldn’t cause problems for a low-FODMAP diet.

LOW FODMAP PEANUT BUTTER GRANOLA BARS Ingredients

YIELD: 10 BARS

Granola Bars

• 1 CUP (80 G) QUICK-COOKING OATS (GLUTEN-FREE IF NECESSARY)
• ¾ CUP (23 G) GLUTEN-FREE CRISPY BROWN RICE CEREAL
• ¼ CUP (36 G) ROASTED SUNFLOWER SEEDS
• 1 TABLESPOON (13 G) CHIA SEEDS
• ⅓ CUP (80 ML) LIGHT CORN SYRUP
• ¼ CUP (65 G) NATURAL PEANUT BUTTER
• 3 TABLESPOONS (39 G) SUGAR
• ½ TEASPOON PURE VANILLA EXTRACT

Chocolate Drizzle

• ⅓ CUP (58 G) CHOPPED DARK CHOCOLATE
• 1 TEASPOON NATURAL PEANUT BUTTER

LOW FODMAP PEANUT BUTTER GRANOLA BARS Steps

1. Line an 8-inch (20 cm) square baking pan with aluminium foil and spray with cooking spray.
2. In a large bowl, combine the oats, rice cereal, sunflower seeds, and chia seeds.
3. In a small, microwave-safe bowl, stir together the corn syrup, peanut butter, sugar, and vanilla.
4. Microwave on high for 60 seconds.
5. Stir.
6. Drizzle the peanut butter mixture over the rice cereal mixture and stir until well combined.
7. Transfer to the prepared pan and press down on the mixture firmly with the back of a clean spoon or lightly
   greased hands to spread it out evenly.
8. Let cool. To make the topping, melt the chocolate and peanut butter in a microwave-safe bowl on high for 30 seconds.
9. Stir until smooth. Microwave for an additional 15 seconds if needed.
10. Drizzle the topping over the cooled bars.
11. Let the chocolate harden and cut it into bars to serve.

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