Healthy Low-FODMAP ‘Banana Bread’ Breakfast Cookies; Gluten-free, Dairy-free

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If you are looking for a different option for breakfast, then try my healthy low-FODMAP ‘Banana Bread’ Breakfast cookies.

Packed with protein and fiber from oats, flax, chia seeds and nuts, these low-FODMAP breakfast cookies are very satisfying.  They also provide clean sources of energy since they are low in added fat and sugars (especially if you lighten the portion of chocolate chips).

But be aware, these may look like cookies, but they are not a dessert. I find their taste and texture similar to overnight oats (try my low-FODMAP Chai Overnight Oats recipe).

Perfect for breakfast, and my kids LOVE them.

This recipe for low-FODMAP Banana Bread Breakfast Cookies is a cinch. One-bowl prep with no need for fancy equipment.  Ingredients you have already in your pantry.  Under 30 minutes prep time.

For another variation, skip the chocolate for additional nuts or chia seeds, or else try chopped zucchini or carrot instead of banana. These are gluten-free and dairy-free too.

Check out my low-FODMAP Banana Chocolate Glee Happy Bars for a similar flavor 🙂

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Or over 350 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

One-Bowl Low-FODMAP Banana Bread Breakfast Cookies; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 16-18 cookies

Serving size: 1-2 cookies

Prep time: 10 min

Bake time: 15-20 min

Total time: 30 min

Bake: 350 degrees F


  • 1 & 1/2 cups traditional rolled oats (not ‘quick’ oats)
  • 2/3 cup oat flour
    • If you don’t have oat flour, then make your own by using those same traditional rolled oats in your food processor. Blitz at high speed until you have a fine powder
  • 1/2 tsp baking soda
  • 2 tsps cinnamon
  • ½ tsp nutmeg
  • 1/4 tsp salt
  • 1/2 cup ground flax seed meal
  • 1/2 cup (55 g) finely chopped walnuts
    • I prefer to toast my nuts first to enhance the flavor. I do these in batches and store them in freezer in advance
      • To toast nuts: Place in 350F oven for 5-10 minutes until browned and aromatic, then allow to cool
  • 2 tbsp chia seeds
  • 1 cup ripe, mashed banana (about 2 large bananas)
    • 1/3 ripe banana is one low-FODMAP serving
  • 1 large egg
  • 1/2 tsp vanilla
  • 2 tbsp melted coconut oil
  • 2-4 tbsp maple syrup
  • 3/4 cup (150 g) semisweet chocolate chips, dairy-free if necessary
    • My family likes a lot of chocolate but you can opt to use 1/2 or 1/3 cup instead


  • Preheat your oven to 350 F and line 2 baking pans with parchment paper or silicone baking sheets
  • In a large mixing bowl, combine oats, oat flour, baking soda, cinnamon, nutmeg, salt, flax seed meal, walnuts and chia seeds (all the dry ingredients except chocolate chips) and stir together until well mixed
  • Make a ‘well’ (sunken area) in the middle of your bowl
  • Add mashed banana, egg, vanilla and coconut oil to the well and whisk them together in the middle, then gently fold them into the dry ingredients until it is thoroughly mixed
  • At this point, you can add your desired amount of syrup to taste.  It can be made completely without the sweetener, or up to 4 tbsp maple syrup for a sweeter cookie
  • Stir in the chocolate chips
  • Scoop your cookie dough onto your pan, will be about 16-18 cookies
    • Place about 2 inches apart
  • Flatten each cookie with the back of your spoon or a spatula
  • Bake for 15-20 minutes, or till the edges of the cookies are browning and the tops are set
  • Let cool on pan for about 10 minutes, then transfer to a cooling rack
  • Store in an airtight container in the fridge for 1 week, or these may be frozen (wrap well in plastic and then aluminum foil)

Soft, chewy and SO good for you!

Comments Rating 5 (2 reviews)

6 Responses

  1. Yummy!

    These were yummy and enjoyed by my entire family. I will definitely be making these again. The only change I made is I left out the Chia seeds as I did not have any in the pantry.

    1. Jen,
      AMAZING! We loved them too. Thank you so much for the wonderful feedback and hope you are staying safe and well at this time 🙂

  2. Wonderful!

    I’ve been searching forever for an energy type bar or snack that is transportable! This fits the bill in so many ways…it is delicious, low sugar, filling, healthy, and most important low FODMAP. I travel for work so it is SO very difficult to plan ahead for this.

    Thank you for your work!


    1. Awesome Laura,
      We are SO happy to hear that feedback!
      For days you don’t want to bake, you may also love our low-FODMAP Happy Bars! Banana Chocolate Glee is a very similar flavor to these cookies, but all 6 flavors are absolutely delicious, certified low-FODMAP, high in protein, portable and made from all-natural ingredients using home-created recipes. Have a great day!

  3. Hi I was wondering what I can use as a substitute for ground flax meal? I don’t have any in my pantry and can’t find it anywhere at my local grocer! i really want to make these today what can I do?

    1. Hi there!
      You could try to add additional chia seeds (or grind your chia into a meal to be similar in properties to the flax seeds). If you have other seeds such as hemp, you could grind those also for a similar texture in the cookies. If you don’t have either of those, you can try almond meal, additional oat flour, or all-purpose low-FODMAP, gluten-free flour in this recipe. It should still work out beautifully. These are scrumptious, we are excited for you!! Enjoy.

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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