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

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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,

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).

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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


  • 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


  • 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
Serves 16
Calories Per Serving: 277

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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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