Is peanut butter low fodmap? Yes! Peanuts are classified as low fodmap and so natural style peanut butter is perfect for a sibo friendly breakfast, some varieties can be full of sweetners therefore do check food labels to make sure your peanut butter contains as few ingredients as possible. These peanut butter flapjacks do make a perfect low fodmap breakfast or you can have one as a treat throughout the day!

Preparation time: 15 minutes

Cooking time: 3-4 hours

Ingredients

• 100g chocolate chips
• 75g Peanut Butter – the smooth style melts better but you can use the chunky if you prefer
• 150g oats
• 20g coconut oil
• 100ml maple syrup
• 50g Almonds or the nuts of your choice
• 50g Pumpkin Seeds or the seeds of your choice
• 1 teaspoon of cinnamon
• A pinch of salt

Instructions

• Prepare Tray:
  • Start by lining a rectangular tray or baking sheet with baking parchment.
• Mix Dry Ingredients:
  • In a large bowl, mix together:
    • Oats
    • Seeds (e.g., chia seeds, sunflower seeds)
    • Nuts (e.g., almonds, walnuts), chopped if needed
    • Pinch of salt
    • Cinnamon
• Prepare Wet Ingredients:
  • In a saucepan over low heat, melt together:
    • Oil (e.g., coconut oil)
    • Syrup (e.g., maple syrup, honey)
    • Peanut butter
  • Once melted, allow the mixture to cool for a few minutes.
• Combine and Form Mixture:
  • Pour the melted mixture into the bowl with the dry ingredients.
  • Mix everything together thoroughly with a wooden spoon until well combined.
• Shape and Chill:
  • Pour the mixture onto the lined tray or baking sheet.
  • Press down firmly and evenly with the back of a spoon or spatula to compact the mixture.
  • Sprinkle chocolate chips evenly over the top and press them into the mixture gently with the back of a spoon.
• Chill in Fridge:
  • Place the tray in the refrigerator for 3-4 hours, or ideally overnight, to allow the mixture to set.
• Serve:
  • Once chilled and set, remove the tray from the fridge.
  • Use a sharp knife to cut the mixture into rectangular pieces or bars.
  • Serve and enjoy!

Nutritional Information Per Piece:

• Calories: Approximately 354 kcal
• Protein: 9 grams
• Carbohydrates: 38 grams
  • Sugars: 22 grams
• Fiber: 5 grams
• Fat: 20 grams
  • Saturated Fat: 7 grams
• Salt: 0.1 grams

Did you like this easy sibo friendly recipe? Explore more on our hub of recipes!