The perfect snack for anytime of day. Low-FODMAP & gluten-free Energy Bars with peanuts and chocolate. Just like my Happy Bars!
The secret is here. After a long while, I have decided to share a recipe for amazing Peanut Chocolate Energy Bars. I cannot call these Peanut Chocolate Euphoria, because that would be unfair to the version that I loved for many years. However, they should be as delicious, if not a little messier.
The recipe will result in 12 bars, and you can choose to wrap them for storage, or enjoy them right away. While I cannot deny that the convenience of having a wrapped, shelf-stable, grab-and-go option is a little lacking, I happen to think that a homemade version tastes incredible. Worth the effort, perhaps?
You will mix in chopped peanuts, and for the best authenticity, leave them pretty chunky. Add mini or regular sized chocolate chips.
I have not tried the recipe with any protein other than brown rice protein powder, you can experiment with other low-FODMAP protein powders if you like. However, be aware that different powders may result in altered textures and flavor.
Grab one after a workout, before errands, or midafternoon in the office. These are the best way to stay healthy and happy. The bar that started it all!
You may also love:
- No-Bake Low-FODMAP Carrot Cake Energy Bites
- Low-FODMAP Peanut Butter & Banana Baked Oatmeal Bars
- Healthy Low-FODMAP One-Bowl ‘Banana Bread’ Breakfast Cookies
- Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites
Or check out over 650 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
Peanut Chocolate Energy Bar Recipe; Low-FODMAP, Vegan, Gluten-free
The perfect snack for anytime of day. Low-FODMAP & gluten-free Energy Bars with peanuts and chocolate. Just like my Happy Bars!
- Prep Time: 20 minutes
- Cook Time: 4 minutes
- Total Time: 24 minutes
- Yield: 12 bars 1x
- Category: Snack
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 3/4 cup pure maple syrup*
- 2/3 cup natural peanut butter*
- 1 teaspoon vanilla extract
- 1/2 cup brown rice protein powder*
- 1/2 cup quick oats (not rolled oats)
- 2 cups rice crisp cereal
- 1/3 cup flax seed meal*
- 1 teaspoon kosher salt
- 1/4 cup chopped peanuts
- 1/2 cup semisweet chocolate chips
Instructions
- Preheat oven to 300F
- Mix together the syrup, peanut butter and vanilla in a food processor or stand mixer with flat paddle
- In a large bowl, combine the protein powder, oats, cereal, flaxseed meal, and salt
- Add the dry ingredients to the wet and blend together. It will be thick. Depending on your selected nut butter, you may need to add a small amount of olive oil, or peanut oil to the mixture
- Fold or knead in the peanuts and chips by hand
- Spread the dough between 2 pieces of parchment, and press/roll out into a sheet (I did this directly in my jelly-roll pan)
- Place lower parchment with the rolled dough on a rimmed baking tray, and bake for 3 minutes at 300F
- Remove, and score into bars, then return to oven for another minute to crisp edges
- Allow to cool, then store in a covered container, or freeze in individual packages
Notes
- The ingredients in this recipe have been lab-tested and a single serving should be low-FODMAP, using FODMAP data at time of posting
- Read about sugars, syrups and sweeteners here: Is Sugar Low-FODMAP? Dr. Rachel talks Sugar, Syrups, Sweeteners and IBS
- I used Skippy Naturals Peanut Butter
- I used Nutribiotic Vanilla Flavored Brown Rice Protein Powder; depending on your choice, it could impact the protein content as well as flavor of the energy bars
- The flax seed meal helps the bars hold together, and adds healthy fats and nutrients. Make sure your flax seed is fresh, otherwise it may have a strong flavor in the bars
