Tasty and easy to make, this no-bake bar recipe is a favourite snack among our dietitians for supporting a low FODMAP lifestyle. High in fibre, it helps you feel full longer while offering a soft and crunchy texture. The combination of chocolate and peanut butter is simply decadent. Perfect for an on-the-go snack, it easily fits into your routine. Looking for variety? Try our Carrot and Orange Muffins – Low FODMAP.
Ingredients
- 15 ml (1 tbsp) psyllium husk powder*
- 30 ml (2 tbsp) water
- 125 ml (½ cup) natural peanut butter
- 45 ml (3 tbsp) maple syrup
- 5 ml (1 tsp) pure vanilla extract
- 125 ml (½ cup) quick-cooking oats
- 2 plain rice cakes, crumbled
- 15 ml (1 tbsp) chia seeds
- 1 pinch salt
Chocolate Topping
-
60 ml (¼ cup) semi-sweet dark chocolate chips
-
15 ml (1 tbsp) milk**
Preparation
- In a small bowl, combine the psyllium and water. Let soak for 5 minutes.
- In a medium bowl, mix together the peanut butter, maple syrup, and vanilla. Add the soaked psyllium mixture and stir until smooth.
- Fold in the oats, rice cakes, chia seeds, and salt.
- Line a small 20 cm (8 in) square pan with parchment paper. Transfer the mixture and press it firmly into the pan with a spatula.
- In a microwave-safe bowl, melt the chocolate and lactose-free milk for 30 seconds. Stir, then microwave for an additional 10 seconds if needed.
- Pour the melted chocolate over the base and spread evenly.
- Refrigerate for at least 1 hour. Cut into 8 bars.
Notes
Keeps for 7 days in the refrigerator or 3 months in the freezer.
*Psyllium husk powder can be replaced with 15 ml (1 tbsp) of chia seeds or ground flax seeds. Soak in 30 ml (2 tbsp) of water as with psyllium.
**Use lactose-free milk for a low-FODMAP option.
