Low-FODMAP Tahini Fudge Oatmeal Bars; Gluten-free, Vegan

A low-FODMAP dessert that could serve as a healthy breakfast.

No joke!  Tahini Fudge Oatmeal Bars check all the boxes:

• Packed with fiber and protein from sesame seeds and oats,
• Healthy source of fats,
• Hearty, chewy texture,
• Filled with fudge,
• DELICIOUS and SATISFYING!

Taking the time to toast the oats and seeds gives these low-FODMAP Tahini Fudge Oatmeal Bars a rich, nutty flavor that will surprise you.

However, if you prefer to make these completely ‘no-bake’, then just skip that step.  Easy peasy.

If you have never tried it, tahini is a sesame seed paste, similar to a nut spread.  It has a savory, salty flavor that combines beautifully with oats and chocolate.  I am a big fan of using it for both desserts and entrees (like my low-FODMAP 30-Minute Tahini Ginger Salmon).

You may also love:

• Low-FODMAP Chai Spiced Quick Bread with Browned Butter Chai Glaze
• Low-FODMAP Morning Glory Muffins
• Low-FODMAP Chai Spiced Oatmeal Chocolate Chip Cookie Bars
• Low-FODMAP Zucchini Spice Cake with Brown Sugar Frosting
• Low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars
• Low-FODMAP Carrot Cake Doughnuts

Or over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using FODMAP data at time of posting)

Serves: 16

Prep time: 30 min

Chill time: 1-2 hours

Total time: 30 min plus chilling

Equipment: 8 by 8 inch baking pan, parchment paper

Ingredients

• 2 and 1/2 cups traditional (old fashioned) rolled oats
• 1/2 cup oat flour
  • If you can’t find this ingredient, you can make it by blitzing your rolled oats in a processor to a fine crumb
• 1/4 cup (35g) sesame seeds
  • 11g is one low-FODMAP serving
• 1/2 cup and 2 tablespoons pure maple syrup
• 3/4 cup (180g) tahini, divided
  • 30g is one low-FODMAP serving
• 4 tablespoons coconut oil, melted; divided into 3 tbsp and 1 tbsp
• 2 teaspoons vanilla extract
• 1/2 teaspoon kosher salt
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground cardamom
• 1 cup dairy-free dark chocolate chips or 170 g semisweet chocolate
  • 30g is one low-FODMAP serving

Directions

• If you prefer to make these ‘no-bake’ then skip these steps of toasting of your oats and seeds:
  • Preheat oven to 350F and lay your oats on one side of a baking sheet and your sesame seeds on the other side (I like to line the side with the seeds in foil, for easier removal)
  • Toast your oats and seeds, the seeds will need to be removed after 5 minutes, the oats will take closer to 15 minutes
  • Once toasted, set aside for later
• Line your 8X8 inch pan with parchment paper with a 1-inch overhang and set aside
• In a large bowl, mix together the oats, oat flour, sesame seeds, maple syrup, 1/2 cup tahini, 3 tablespoons melted coconut oil, vanilla, salt, cinnamon and cardamom
  • The mixture should be sticky and clump together easily:
    • If it’s too crumbly, add a bit more tahini
    • If too wet, add in more oats/flour
    • The texture will vary based on the oil content of your tahini
• Transfer half of the mixture to the baking pan and spread evenly on the bottom
  • I use my hands or a spatula
• Place pan in the freezer for about 15 minutes to chill
• While chilling, melt the chocolate along with the remaining 1/4 cup tahini and 1 tablespoon coconut oil in a double boiler, stirring occasionally until smooth
  • You can also use the microwave, in bursts
• Pour the chocolate on the oat layer and place in the fridge for about 30 minutes longer
• Once hard, remove from the fridge and press the remaining oat mixture on top
• Refrigerate until serving (these are easiest to cut when chilled)
• Store in the fridge, or may be frozen for up to 5 months