My Low-FODMAP No-Bake Oatmeal Chocolate Chip Energy Bites are one of the most beloved recipes on the blog. So, I figured it was time for another low-FODMAP easy-to-whip-up, versatile treat. Energy bites are an ideal snack to have anytime of the day, and my whole family enjoys carrot cake inspired recipes (like this Carrot Cake Smoothie, and Carrot Layer Cake).
My recipe for Carrot Cake Energy Bites incorporates (fresh or cooked) carrots for moisture, color, and nutrients. Carrots are naturally low in FODMAPs and are one of my favorite veggies to boot! I pack the energy bites with oats, almond butter, toasted walnuts, coconut, and chia seeds, so there is a lot of fiber and healthy fats in them. Finally, there is the sweetness of the maple syrup, and the aromatic cinnamon, nutmeg, and ginger. So yummy.
These are great straight from the fridge, or freezer. Grab one after a workout, before errands, or midafternoon in the office. A healthy way to get a boost of energy.
Wait and see for yourself but take heed. They are super addictive!
You may also love:
- Low-FODMAP Chai Overnight Oats
- Low-FODMAP Almond Joy Coconut Macaroon Cookies
- Low-FODMAP Carrot Cake Roll
- Low-FODMAP Carrot Spice Muffins
- Low-FODMAP Oatmeal Chocolate Chip Energy Bites
- Low-FODMAP Chai Spiced Oatmeal Chocolate Cookie Bars
Or check out over 550 more low-FODMAP recipes on the blog. IBS-friendly!
Be healthy and happy,
Rachel Pauls, MD
No-Bake Carrot Cake Energy Bites; Low-FODMAP, Gluten-free, Vegan
No-Bake Carrot Cake Energy Bites are a great snack, straight from the fridge, or freezer. A healthy way to get a boost of energy. Gluten-free and low in FODMAPs!
- Prep Time: 10 minutes
- Chilling: 10 minutes
- Total Time: 20 minutes
- Yield: 12 servings; 24 bites 1x
- Category: Snack
- Method: No-Bake
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 cup traditional rolled oats*
- 1/3 cup (27 g) unsweetened shredded coconut
- 1/3 cup (50 g) chopped toasted walnuts*
- 1/2 cup (120g) smooth almond butter*
- 2/3 cup (150g) canned carrots, mashed*
- 1/4 cup maple syrup (adjust to consistency and taste, depending on the moisture in your carrots)
- 1 teaspoon pure vanilla extract
- 1/2 teaspoon salt
- 2 tablespoons flaxseed meal*
- 2 tablespoons (10g) chia seeds*
- 2 teaspoons ground cinnamon
- 1 teaspoon ground nutmeg
- 1/2 teaspoon ground ginger
- 1/4 teaspoon ground cloves
- 1 heaped tablespoon (30g) raisins*
Instructions
- Stir all ingredients together in a medium bowl until thoroughly mixed
- Add oats, syrup, nut butter and spices to taste and consistency
- Cover and let chill in the refrigerator for 20 minutes, to make handling easier
- Once chilled, roll into balls of about 1 inch diameter (a small cookie-scoop works well)
- Store in sealed container, in refrigerator or freezer.
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients (using available FODMAP data at time of posting)
- Rolled oats are low-FODMAP in 1/2 cup (52g) servings
- Coconut is low-FODMAP in 1/2 cup (30g) servings
- Walnuts are low-FODMAP in 30g servings
- Chia seeds are low-FODMAP in 24g servings
- Almond butter is low-FODMAP in 20g servings
- Raisins are low-FODMAP in 13g servings, due to fructans
- Flaxseed meal is low-FODMAP in 1 tablespoon servings due to GOS
- Carrots are low-FODMAP in 75g servings. I like to mash canned carrots, for the softness and convenience. I have not tried them, but finely grated or processed raw carrots should also work in this recipe
- Toasting nuts is recommended to give the best flavor, I put them on a baking sheet at 350F for 5-10 minutes (depending on how many), watching so they don’t burn
