These delicious low FODMAP Breakfast Bars are perfect for busy mornings when you need a quick, nutritious grab-and-go option. Packed with hearty oats, raisins and walnuts, these bars are wonderfully satisfying with a soft, chewy texture. They’re full of fibre whilst being gentle on your gut. Perfect for popping into your bag for work, the gym, or whenever you need an IBS-friendly snack that keeps you going throughout the day. Great as part of your low FODMAP diet.
Makes 12 bars
Ingredients
- 200g rolled oats
- 90g sugar
- 40g raisins or dried cranberries
- 25g toasted walnut halves, finely chopped
- 2 tbsn milled linseed mixture
- 1½ tspn baking powder (use gluten-free if needed)
- ½ tspn cinnamon
- ½ tspn nutmeg
- ½ tspn salt
- 2 large eggs, at room temperature
- 120ml lactose free cow’s milk or unsweetened almond milk
- ½ mashed ripe banana
- 1 tspn vanilla extract
Method
- Preheat the oven to 180°C. Line an 8-inch (20cm) square pan with parchment paper, overhanging two sides, then coat with nonstick spray
- Combine the oats, sugar, raisins or cranberries, walnuts, linseed mix, baking powder, cinnamon and salt
- In a separate bowl, whisk together the eggs, lactose free milk, mashed banana and vanilla until well combined
- Pour the wet mixture into the dry ingredients and stir until well mixed. Allow to sit for 30 minutes
- Scrape the mix into the prepared tin and spread into an even layer
- Bake for 30-35 minutes or until a knife inserted in the centre comes out clean and bars are light golden brown
- Cool completely in the tin on a wire rack. Pull parchment up and out, place on a cutting board, and cut into 12 bars. Serve… and enjoy…!
TIPS
- These bars store for up to 4 days in an airtight container in the refrigerator or can be frozen for up to 1 month
- If you like these low FODMAP Breakfast Bars take a look at some of my other recipes. How about low FODMAP Carrot and Oat Bake or low FODMAP Cinnamon Muffins?
- Raisins are low FODMAP in 13g servings, so the amount per bar is within safe limits
- Walnuts are low FODMAP in 30g servings and bananas are low FODMAP when firm or just ripe in small amounts
- For extra fibre, add 1 tablespoon of psyllium husk powder to the dry ingredients and increase the lactose free milk by 2 tablespoons
- Unsure whether you have IBS? Take a look at my FREE Recipes and Symptom Tracker
Change your life in just three sessions
Need help to manage your IBS symptoms? I have a base in Cardiff and Bristol, but work with IBS sufferers across the UK through online sessions. The vast majority of my clients have found that only three sessions are needed before they feel confident to move forward on their own. I will send you booklets, which have an extensive list of all the foods you can eat on the low FODMAP diet. I’m available for advice and support between sessions. Find out more about my IBS services. I offer a free initial telephone call for you to decide whether the low FODMAP diet is right for you. So give me a call or fill out the contact form.
Many of my clients say that working with a specialist IBS dietitian has been life-changing, and are finally managing to live more comfortable lives. See their success stories
