It can be quite tricky finding a suitable cereal bar on the low FODMAP diet. They often have unsuitable fruits i.e. dates, added honey and other ingredients you might not expect such as inulin and fructose. I think it’s best to make your own and at least you know what you’re getting. These are quick and easy to make and I think the slightly sour taste of the cranberries works well with the sweet, syrupy oats. Make sure you cut them fairly small as the added butter and sugar means it’s not the healthiest snack, everything in moderation. On the plus side, they are high fibre and the oats should keep you feeling full.
For more snack ideas, check out my low FODMAP snack recipes.
Cranberry and Oat Flapjacks
Author: Louisa Reid
Recipe type: Snacks
: Low FODMAP
Serves: 8
An easy, low FODMAP cranberry and oat flapjack. Great as a mid afternoon snack when you need something to keep you going until dinner.
Ingredients
- 50g butter
- 40g golden syrup (this quantity of golden syrup would be low FODMAP when divided into 8 portions but you could substitute maple syrup to reduce the FODMAP content further if you prefer)
- 40g soft brown sugar
- 150g rolled oats
- 25g (2 tablespoons) dried cranberries
Instructions
- Preheat the oven to 170 degrees and line a small loaf tin with baking parchment
- Melt the butter, sugar and syrup together in a small pan on a low heat
- Stir in the oats and cranberries
- Press the mixture firmly into the tin and bake for 20 minutes until lightly golden on top
- Allow to cool and cut into 8 small fingers
Are you telling me this is a recipe for Cranberry Oat FLAPJACKS???
PIcture does not match the headlines!!!
In the UK flapjacks are oat based bars or squares, if you are looking for a low fodmap pancake recipe try the breakfast section 🙂
Hi Louisa. I made these and they taste divine but they fell apart. Can you suggest why this could be? I wonder if it’s because I was too impatient to try them and didn’t wait until they’d cooled down before I tried them! I substituted maple syrup rather than golden syrup and I used Total Sweet (xylitol) instead of brown sugar. Thank you.
Hi Linda, it was probably due to the maple syrup, it’s a different consistency to golden syrup. Also watch out for Total Sweet – the xylitol is high FODMAP – one of the polyols to avoid. Best wishes, Louisa