Easy Low Fodmap No Bake Energy Bars Recipe
If you’re looking for a quick and delicious snack that won’t upset your tummy, you’ve come to the right place! These easy Low Fodmap No Bake Energy Bars are packed with wholesome ingredients for a chewy, satisfying treat. With the nutty flavor of sunflower seed butter and hints of warm spices like ginger and cinnamon, these bars provide a perfect energy boost for busy days. Plus, the satisfying crunch from puffed rice and pumpkin seeds makes them irresistibly delightful!
Recipe Summary
- Prep Time: 10 minutes
- Cook Time: 0 minutes
- Total Time: 2 hours 10 minutes
- Servings: 8 bars
- Estimated Calories: 150 per bar
Ingredients
- 1/3 cup sunflower seed butter (or peanut butter)
- 6 tbsp pure maple syrup
- 1.59 oz (1 1/2 cup) puffed rice or rice krispies
- 1/2 cup (2.52 oz) pumpkin seeds (roughly chopped)
- 4 tbsp dried cranberries (roughly chopped)
- 1/2 tsp ground ginger
- 1/2 tsp ground cinnamon
- 1/2 tsp guar gum (or xanthan gum) optional
- 2 tbsp (0.49 oz) dark chocolate (roughly chopped for melting)
Instructions
- Roughly chop the pumpkin seeds and dried cranberries.
- Line an 8-inch by 8-inch square pan with baking paper.
- In a non-stick fry pan over medium-low heat, melt the sunflower seed butter with the maple syrup.
- Once melted, turn off the heat. Stir in the chopped pumpkin seeds, puffed rice, dried cranberries, ground ginger, cinnamon, and optional guar gum.
- Spread the mixture evenly across the pan and press it firmly down.
- Drizzle melted dark chocolate over the top.
- Place the pan in the fridge for 2 hours to set.
- Once set, cut into bars and store in an airtight container.
Why This Recipe Is Popular
This easy Low Fodmap No Bake Energy Bars recipe is a favorite for those following a low FODMAP diet. It’s a convenient way to enjoy a snack that’s both delicious and gentle on the stomach. Busy lifestyles make these bars a perfect grab-and-go option without the added stress of preparation.
Serving Suggestions
Serve these energy bars as a quick breakfast, an afternoon snack, or a post-workout boost. Pair them with a warm cup of herbal tea for a comforting treat or enjoy them alongside a smoothie for a satisfying meal.
Tips and Variations
- Storage: Keep these energy bars in an airtight container in the fridge for up to a week.
- Texture: For a chewier bar, add an extra tablespoon of sunflower seed butter.
- Flavor Ideas: Try swapping dried cranberries with dried blueberries or raisins for a different flavor twist.
- Nut Options: If you’re okay with nuts, exchange sunflower seed butter for almond or cashew butter for variety.
- Extra Crunch: Add in chopped nuts or seeds of your choice to amp up the crunch factor!
FAQ
1. Can I use peanut butter instead of sunflower seed butter?
Yes, you can swap sunflower seed butter for peanut butter if preferred.
2. How long do these bars last?
Store them in an airtight container in the fridge for about a week.
3. Can I freeze these bars?
Absolutely! They freeze well; just make sure to wrap them tightly.
4. What can I substitute for dried cranberries?
Dried blueberries or chopped figs make great substitutes.
These easy Low Fodmap No Bake Energy Bars are simple to make and perfect for any time of day. Give this recipe a try, and you’ll be snacking smart in no time!
Low Fodmap No Bake Energy Bars
Quick and delicious snack bars packed with wholesome ingredients, perfect for a low FODMAP diet.
Main Ingredients
- 1/3 cup sunflower seed butter (or peanut butter)
- 6 tbsp pure maple syrup
- 1.5 cups puffed rice or rice krispies (approximately 1.59 oz)
- 1/2 cup pumpkin seeds (roughly chopped) (approximately 2.52 oz)
- 4 tbsp dried cranberries (roughly chopped)
- 1/2 tsp ground ginger
- 1/2 tsp ground cinnamon
- 1/2 tsp guar gum (or xanthan gum) (optional)
- 2 tbsp dark chocolate (roughly chopped for melting)
Preparation
- Roughly chop the pumpkin seeds and dried cranberries.
- Line an 8-inch by 8-inch square pan with baking paper.
- In a non-stick fry pan over medium-low heat, melt the sunflower seed butter with the maple syrup.
- Once melted, turn off the heat. Stir in the chopped pumpkin seeds, puffed rice, dried cranberries, ground ginger, cinnamon, and optional guar gum.
- Spread the mixture evenly across the pan and press it firmly down.
- Drizzle melted dark chocolate over the top.
- Place the pan in the fridge for 2 hours to set.
- Once set, cut into bars and store in an airtight container.
Storage: Keep these energy bars in an airtight container in the fridge for up to a week. For a chewier bar, add an extra tablespoon of sunflower seed butter. Try swapping dried cranberries with dried blueberries or raisins for a different flavor twist. If you’re okay with nuts, exchange sunflower seed butter for almond or cashew butter for variety. Add in chopped nuts or seeds of your choice to amp up the crunch factor!