No Bake Energy Bars (Low FODMAP)

Buying Tips
Gluten Free
Dairy Free

These no bake energy bars are so easy to make, and they are the perfect low FODMAP grab and go snack! You can have these fully prepped and in the fridge chilling within ten minutes. If you have an additional nut allergy then these bars work really well with sunflower seed butter, otherwise you can use peanut butter.

No Bake Energy Bar Low FODMAP2

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Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Check the puffed rice doesn't include high FODMAP ingredients like inulin, honey, apple or pear juice, or fruit juice concentrate. Small amounts of barley malt, golden syrup or molasses are likely to within low FODMAP limits.

Check that the dried cranberries are sweetened with sugar and not apple juice.

Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like inulin, honey, high fructose corn syrup, agave syrup. Also avoid dark chocolate that contains high FODMAP fruit or nuts.

Guar gum or xanthan gum help gluten free baking to stick together and rise. They are often found in the gluten free section of the supermarket or in a health food store.

Make sure the puffed rice, pumpkin seeds, dried cranberries, and dark chocolate are gluten free.

Keep in mind that pumpkin seeds and dried cranberries are naturally gluten free but can become contaminated during the packaging process. This means if you are highly sensitive to gluten, you need to choose a gluten free option.

Wheat/gluten can be added to dried herbs and spices so check that they are gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Make sure your dark chocolate is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.




Nutrition Per Serve:



1. Roughly chop the pumpkin seeds and dried cranberries. Line an 8 inch by 8 inch (21cm by 21cm) square pan with baking paper.
2. Melt the sunflower seed butter (or peanut butter) with the maple syrup in a non-stick fry pan over medium-low heat. Once melted, turn off the heat and stir through the chopped pumpkin seeds, puffed rice, dried cranberries, ground ginger, cinnamon and guar gum (the guar gum will help the slice be less crumbly but you don't have to use it). Once the ingredients are evenly coated in syrup transfer to the baking pan.
3. Spread the mixture evenly across the pan. Place another piece of baking paper on top and then press the mixture firmly into the pan (make sure you do this evenly). If you don't compact the mixture firmly, your energy bars will crumble when you cut them.
4. In a small bowl, melt the dark chocolate in the microwave in 30 second increments, until melted and smooth (stirring each time). Then drizzle over the mixture using a teaspoon.
5. Place the energy bars in the fridge for 10 minutes. Once cold, cut with a sharp knife. Store in an airtight container in the fridge or somewhere cool.

Storage note: These bars should remain fresh for about 2 weeks in the fridge, or you can pop them into the freezer and store for 2 months. 

AUTHOR Alana Scott
REVIEWED BY Audrey Inouye (RD)

Post your comment


  • Fiona Matthews 14/05/2017 7:25am (6 months ago)

    Made these today... so
    Simple and delish! Big hit in our household. Thank you!

    • Alana Scott 14/05/2017 9:50am (6 months ago)

      Yay! That's awesome to hear Fiona - I'm so happy that your family is enjoying the recipe.

  • Kerry Gilliland 14/05/2017 11:08pm (6 months ago)

    My son & daughter both suffer from symptons of seleac ( wrong spelling ) & ibs. Always looking for new things to make their diet a bit yummier.

    • Alana Scott 15/05/2017 6:32am (6 months ago)

      Hi Kerry,
      I hope they can enjoy some of these recipes. Just let me know if you need any help.

  • Jocelyn Hendry 15/05/2017 1:36am (6 months ago)

    Hi Alana
    Feeling so much better to hear about your story last night on TV, as I am just diagnosed and Coeliac and Dairy allergic (my 5 year old daughter just diagnosed too), and I'm finding the supermarket trip hard to muster right now. Pleased to hear there is a light at the end of the tunnel, I have always been a real foodie so was wondering if I will ever love food again and not just be afraid of it. Quick question for you, where do I get Sunflower seed butter from? I haven't heard of this before. I am looking forward to trying this recipe and many more to come. Thanks for putting a positive spin on things. I will try to do the same. Jocelyn

    • Alana Scott 15/05/2017 6:36am (6 months ago)

      Hi Jocelyn,
      Thank you for your lovely feedback. It can definitely be overwhelming dealing with multiple food intolerances. It does get easier - you just have to get a little bit creative in the kitchen. In terms of the sunflower seed butter it is normally in the gluten free section of the supermarket or the health food aisle. Otherwise, you can swap that for gluten free peanut butter if there are no nut allergies in the family. Just let me know if you need any support.

  • Lisa 27/10/2017 2:01am (23 days ago)

    This might be a silly question but I'm not one to eat pumpkin seeds and nor anyone in my family, its just not an irish thing really, so my question is, you buy them will the shell on, am I chopping them like this? or I shell them to get the inside and then chop that?

    • Alana Scott 27/10/2017 8:52pm (22 days ago)

      Hi Lisa,

      If you bought the pumpkin seeds from the supermarkets then they are normally already hulled (shell removed) and should look green. This means all you need to do is chop them before you use them in the recipe.

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