Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites; Gluten-free, Vegan

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This recipe is so easy…you will have great-tasting and healthy low-FODMAP snacks in under an hour. These low-FODMAP Oatmeal Chocolate Chip Energy Bites are delicious and all-natural.  No cooking! No baking! No kidding.

You will love that your kiddos will gobble up this IBS-friendly snack without argument, and you can store them in the fridge or freezer for a quick grab-and-go option.

Feel free to try different stir-ins, for a variety of tasty flavors.  This low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bite recipe will be a hit in your home!

You may also love my low-FODMAP Peanut Butter and Jelly Mug Cake, low-FODMAP Peanut Butter and Banana Baked Oatmeal and low-FODMAP Oatmeal Chocolate Chip cookie recipes.  Or check out over 400 more low-FODMAP Recipes on the blog.

Read about the BEST low-FODMAP Energy Bars here!

Be healthy and happy,

Rachel Pauls, MD

P.S. Did you know that I have a cookbook?! It’s the BEST!

the low-fodmap IBS solution

That’s right!  Order NOW on Amazon or click this link to learn more!!

Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites; Gluten-free, Vegan

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

Serves 12 (yields about 20-24 bites, depending on size)

Prep time: 20 minutes (10 minutes to prep, 10 minutes to roll balls)

Chill time: 30 min or longer

Total time: 50 minutes


  • 1 cup old fashioned oats, gluten-free
    • Can also use ½ cup oats and ½ cup cooked quinoa for a variation
  • 2/3 cup toasted coconut flakes (unsweetened)
    • Can also use raw coconut
    • I prefer the flavor of toasted coconut so I toast the flakes at 300 F for about 5 minutes in the oven, stirring once
      • I toast all my baking ingredients in batches and keep toasted pecans, coconut and walnuts in my freezer to have on hand (I much prefer the deeper flavor this gives my cookies/cakes/etc or for sprinkling in low-FODMAP oatmeal and yogurt)
    • You may be able to buy pre-toasted coconut near you
  • 1/2 cup peanut butter (I use all-natural, no other added ingredients)
    • Can use salted, or unsalted based on your preference
  • 1/2 cup flax seed meal
    • You can buy this or grind your own using flax seeds
  • 1/2 cup semisweet chocolate chips (dairy-free if available); miniature or regular size
    • Can substitute dried cranberries, raisins, pumpkin or sunflower seeds or combine more than one together
      • ½ cup is about 65 g of dried cranberries/raisins
        • This is about 5 low-FODMAP servings for raisins (one serving is 13 g)
        • This is about 4 low-FODMAP servings for cranberries (one serving is 15 g)
  • 1/3 cup maple syrup
  • 1 teaspoon pure vanilla extract
  • 1/2 teaspoon salt (if not added to your peanut butter)
  • Optional add ins:
    • 1 tablespoon chia seeds, hemp seeds or whole flax seeds
    • ½ teaspoon cinnamon


  • Stir all ingredients together in a medium bowl until thoroughly mixed
  • Cover and let chill in the refrigerator for half an hour
    • It will be sticky, chilling makes it easier to handle
  • Once chilled, roll into balls of about 1 inch diameter (a small cookie-scoop works well)
    • You can add additional maple syrup or peanut butter if needed
  • Store in sealed contained in refrigerator for about 2 weeks or freeze for longer

  • Low-FODMAP Oatmeal Chocolate Chip No Bake Energy Bites are delicious and so good for you!

Comments Rating 5 (12 reviews)

37 Responses


    My daughter has SIBO and gastroparesis, and she LOVES these energy bites. They’re substantial and yet easy for her to digest – plus, they’re portable! Highly recommend.

    1. We love receiving comments like this! The Oatmeal Chocolate Chip Energy Bite recipe is great for kids. We much appreciate the feedback.

  2. Love!

    Simple and inexpensive to make. These tasted even better than I expected!
    I used the Kraft crunchy peanut butter which I know isn’t as healthy but I loved the extra crunch it gave. I also used the Rogers brand of oatmeal & ancient grains (has no added sugar etc. and has lots of other great ingredients… The rye flakes may make it less low FODMAP but they don’t seem bother me in such a low quantity). I toasted the coconut (sooo good!) and added chia seeds.
    Definitely will make again!

    1. Hi Miranda!
      Thank you so much for your comments!
      We love hearing how people make recipes their own. Have a wonderful day!?

  3. Amazing and easy to digest!

    I made these when I first started on the low fodmap diet a few months back and now have them as a weekly recipe! They are great for breakfast and as a grab and go. I always have something with a little sweetness when everyone in the office is having donuts. I dont use coconut and they are still phenomenal!! Thank you so much!!!

    1. Mareesa,
      AWESOME! We love hearing feedback like yours. These energy bites are the perfect thing to keep at work so you never feel left out of a nice treat. You may also want to try our intensively addictive granola recipe, we keep that stocked in our snack drawer as well. Have a wonderful day 🙂

  4. I am often to blogging and i really appreciate your content. The article has really peaks my interest. I am going to bookmark your site and keep checking for new information.

  5. Delicious!

    I modified these slightly (sub cinnamon granola for coconut, minus flax seed meal) and they were absolutely delicious and a hit at a party full of non-fodmap people!
    My only question: is it possible to makes these without peanut butter? My boyfriend’s mom hates peanut butter and while she tasted these and thought they were great, she wouldn’t eat a whole one.
    Thank you for this and all your other recipes!

    1. TK,
      Thanks for your comment! As far as peanut butter or other options, you can sub out the peanut butter for almond or sunflower seed butter if you prefer. Good luck 🙂

  6. Amazing!

    Made these for my teenagers and they devoured them! Love how easy and healthy they are! I’m sure I’ll be making these on a regular basis from now on! Thank you!!!

  7. I am about to make my second batch of these. They make the best snack – especially when I want something sweet, they are perfect. I add the 2/3 cups as a combo of dried cranberries and mini semi sweet chips. Yum!

    1. Anna,
      Thank you SO much for this lovely comment! It made our Sunday brighter 🙂
      Keep in touch!

  8. Looks really good! Any ideas on what I can sub for the coconut? Im allergic to that and all tree nuts

    1. Thanks Romeo!
      If you are allergic to nuts, then please substitute sunflower seed butter for the peanut butter 🙂
      For the coconut, you could try adding some hemp seeds or pumpkin seeds, but they would not be the same texture so we suggest using about 1/3 cup for that. To add some of the texture that the coconut offers, we think 1/3 cup brown rice cereal would work. That would probably bulk similar to coconut but would add a bit of crunch that would likely be delicious! Let us know what you end up trying, we would love to hear back!

    1. Hi Grace,
      Thank you for your question! The recipe suggests 12 servings, so it would depend on how big you portion your energy bites. When prepared as pictured, you would end up with approximately 24 balls, or about two balls per serving.
      Hope that helps!
      Have a great day.

  9. Amazing!

    Perfect for taking in lunchbox to work for a little pick me up treat in the afternoon! Taste so good! (I did use a little extra peanut butter though! ) 🙂

    So happy I found this site as someone who struggles with IBS badly.

    1. Hannah,
      FABULOUS! We love this feedback!
      So glad you found us too.
      We wanted to share the news about our cookbook launching this October 20, 2020!
      The Low-FODMAP IBS Solution Plan and Cookbook contains more than 100 low-FODMAP Recipes that can be easily prepared in 30 minutes or less! Check out our Products page for ways to order and get a BONUS FREE PDF with your purchase.
      Stay in touch with us please 🙂

    1. WOWOWOW!
      Thanks for this amazing comment. You are making our day!!

      We also wanted to share that we have a COOKBOOK available in the US, Canada, UK and Australia!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Thank you so much for sharing and please stay in touch!

  10. Amaaaaazing

    These are amazing. I subbed buckwheat flakes instead of oats and almond butter instead of PB. Soooooooo good.

    I made these to bring as fuel on long runs, but I couldn’t help eating them outside of running ? Making another batch now…

    1. Miranda,
      Absolutely thrilled to hear from you! We love knowing about substitutions that work also!!
      We hope that you find many other wonderful recipes on our site. Please stay in touch ??

    1. Robyn,
      Thank you so much for your comments! Please consider also using our ‘stars review’ feature to help others find our recipes 🙂
      Have a great day!!

  11. Yum!

    I made these today and they were very tasty. I substituted peanut butter with sun butter and omitted the coconut. Thanks for another great recipe!

    1. Hi Sumner!
      Great to hear from you! Thanks for leaving this lovely comment and for your tips on substitutions!
      Have a great day 🙂

  12. Yummy

    Made these and love them. I flattened them to be more like a cookie. I think dough can also be flattened and cut into squares? Handy in the car when we are on the road.??

    1. Hi Mary!
      Thank you for your comment! Yes, you could certainly shape these to your preference. You are so kind to take the time to post a review. Have a lovely day and stay in touch!!

  13. My 8-year old grandson made these all on his own with me only looking over his shoulder and answering questions. The only recommendation I would make is to press the mixture into balls, not roll them. The first time I made them, I rolled the mixture and they did not hold together. This time they are perfect! ❤️

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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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