Cook Low FODMAP

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Low FODMAP Breakfast Bar

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Low FODMAP, granola, bar

This recipe is based on one from the lovely Surf Café Cookbook called Local Honey Surf Energy Bars. They’re supposed to be a great post-surf pick-me-up (I wouldn’t know, I hate surfing, it’s too cold here!) But they do make a great grab and go breakfast option if you’re short on time. To make them low FODMAP I’ve substituted maple syrup instead of honey and used suitable nuts, seeds and dried fruit (note that although the cranberries and raisins would be high in fructans if taken in large amounts, the quantity used here would be well within limits per bar). They will keep in a sealed tin or jar for up to a week.

For more breakfast recipe ideas, have a look through my low FODMAP breakfast recipe section.

4.8 from 4 reviews
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Low FODMAP Breakfast Bar
Author: 
Recipe type: Breakfast
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 16-24
 
Ingredients
  • 125g unsalted butter
  • 150g soft brown sugar
  • 75g maple syrup with a little extra to drizzle over at the end
  • 300g porridge oats
  • 100g mixed dried cranberries and raisins
  • A large handful of mixed suitable nuts such as pecans, walnuts, Brazils and peanuts, very roughly chopped
  • A handful of suitable mixed seeds such as chia, sunflower, pumpkin and pine nuts
Instructions
  1. Preheat the oven to 160 degrees C and grease and line a 20cm square tin
  2. Place the butter, soft brown sugar and maple syrup into a medium pan and heat gently until the butter has melted then take it off the heat
  3. Add the oats, dried fruit, nuts and half the seeds to the pan and mix thoroughly
  4. Tip the mixture into the prepared tin and pat it down with a spoon until it's evenly spread
  5. Sprinkle over the remaining seeds and drizzle with a little extra syrup
  6. Cook in the oven for 30 minutes until golden then leave to cool completely in the tin before cutting into slices - it should make 16-24 depending on how big you like your slices

Comments

  1. Nicola says

    Thanks for sharing – I love this recipe! So simple.
    I add goji berries in place of cranberries and a little chopped dark chocolate.

    • Louisa Reid says

      Thanks Nicola, I’m glad you like it. The goji berries and dark chocolate sound great, I might have to try that!

  2. Rachel says

    Hi, these look absolutely gorgeous but I’m allergic to oats unfortunately. Is there anything I could use as a substitute??

    • Louisa Reid says

      Thanks Rachel, substituting with quinoa flakes might work. I’ve never actually tried making bars with quinoa flakes but I often add them to my granola Mix and they’re nice in that. Let me know if you try it!

  3. Deborah says

    I’ve just made these for my daughter & they taste fantastic. Any idea of how much she can eat & still remain “safe”?

  4. Julia says

    Hi Louisa,

    I made these last night, not for breakfast but for the 3.00pm dead zone when I just want to curl up and sleep. I had two and they kept me going until about 8 when I had dinner: Warberton gluten free wraps, roast med veg and grilled hallumi.

    My kids liked them too, I only had a 24cm silicone ‘tin’ and augmented the ingredients but think I overdid the brown sugar!

    Thanks for the recipe.

    Julia

  5. Miri says

    Hi Louisa:

    These look fantastic and just what I need for a breakfast on-the-go.

    I was wondering if there is a ingredient replacement for the butter? I try to avoid butter and maintain a low fodmap and vegan meal plan.

    Thanks!

    Miri

  6. Niamh says

    Just made these my first breakfast bars ever. They are delicious thank you so much for your recipe. Get me through the winter. Always been meaning to make my own.

  8. Jill says

    I have these in the oven right now. We don’t have Golden Syrup in the States, but I subbed a little maple syrup and molasses (and water). It should work! They smell delicious!

      • Jill says

        They turned out delicious! The only problem with the substitution is that they fall apart really easily. I guess golden syrup holds things together better than maple syrup. It will all work out…we can turn the crumbles into cereal or topping!

        • Jill says

          I did a rough calorie assessment. If you cut these into 16 servings, there are 275 calories (using cranberries, golden raisins, almonds, pecans, chia and flaxseed.)

  9. Sefa says

    I am so grateful for this recipe. It has been a life-saver as I’ve started on the path of low fodmap. I tried these today adding two generous teaspoons of peanut butter to the butter and they are a super yummy modification for once in a while

      • Sefa says

        I have a so discovered this morning that this + gluten free cornflakes tastes like crunchy nut cereal (which has always been my favourite!). I have mine with almond milk