I just couldn’t get the idea out of my head. Layer a crispy, crunchy, peanut buttery base and cover it with a rich chocolate topping, peanuts, and sea salt.
It wouldn’t be baked (simple),
It would have a slight crunch (texture),
With a smooth and savory core (peanut butter),
And a salty finish (sea salt).
My low-FODMAP Peanut Butter & Chocolate Crispy Bars are so addictive you will curse the day you saw this recipe!
Plus, these can be vegan friendly AND gluten-free.
What’s not to love?
Dr. Rachel’s Notes: Although there is a lot of peanut, chocolate and sugar in this recipe, it is very rich, and you only need a small square! Portion size is a key part of following a low-FODMAP diet and a healthy gut diet for IBS symptom control. Pay attention to your symptoms and adjust accordingly.
You may also swoon over my:
- Low-FODMAP Peanut Butter Chocolate Chip Brownies/Blondies
- Low-FODMAP Soft and Puffy Peanut Butter Cookies with Chocolate Chips
- Low-FODMAP 3 Ingredient Peanut Butter Cookies
- Low-FODMAP Frozen No-Bake Peanut Butter Pie
- Low-FODMAP Homemade Salted Caramel Peanut Candy Bars
- Low-FODMAP Chocolate Covered Peanut Butter Crisp Balls
- Low-FODMAP Peanut Butter Fudge with Chocolate (‘Buckeye’ Fudge)
Or check out over 600 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy
Rachel Pauls, MD
No-Bake Peanut Butter & Chocolate Crispy Bars; Low-FODMAP, Gluten-free, Vegan
Amazing no-bake recipe for Low-FODMAP Peanut Butter & Chocolate Crispy Bars. Gluten-free, vegan and IBS-friendly!!
- Prep Time: 15 minutes
- Cook Time: 10 minutes
- Total Time: 25 minutes + chilling
- Yield: 25 servings 1x
- Category: Dessert
- Method: Cooking
- Cuisine: American
- Diet: Gluten Free
Ingredients
- 1 cup (2 sticks) LF vegan margarine or unsalted butter for non-vegan version*
- 1 cup (9 ounces) all-natural, smooth or chunky peanut butter*
- 2 cups confectioner’s sugar
- 10 ounces gluten-free, low-FODMAP crushed vanilla wafers, cookies, or graham crackers*
- 10 ounces (283g) mini semi-sweet chocolate chips*
- 10 ounces (283g) semi-sweet chocolate, dairy-free if necessary*
- 2 and 1/2 ounces all-natural, smooth peanut butter
Garnish:
- 1/2 cup chopped peanuts
- Sea salt
Instructions
- Lightly grease a 9 by 11-inch baking pan with butter or shortening and then line it with parchment paper using a 1-2 inch overhang. If you like a thinner bar, then use a 9 by 13 inch pan
- Crush your cookies using a mallet or in your food processor. Set aside for now
- Beat vegan spread or butter, and sugar in large mixing bowl of stand mixer with flat paddle until creamy
- Slowly add in the peanut butter, then the crushed cookies, and mini chocolate chips (by hand or with the flat paddle)
- Spread over the bottom of your baking pan
- Place in refrigerator and chill until cold (About 15-30 minutes)
- In your microwave (or a double boiler), melt 10 ounces semisweet chocolate and peanut butter, stirring to combine
- Careful with the microwave so the chocolate does not burn
- Spread over the top of the bars, then sprinkle with peanuts and sea salt
- Chill prior to serving and serve while cool, they get soft at warm temperatures
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 testing). If fat and sugar are IBS triggers for you, then adjust to your tolerance
- Butter is low in lactose and contains few FODMAPs
- I used a combination of Glutino vanilla sandwich cookies and Partake gingersnaps for this recipe (what I had in the freezer!). If you can find low-FODMAP Vanilla wafers, those would be perfect. You can also make your own!
- 30g is one low-FODMAP serving for semisweet chocolate, but the maximum serving on FODMAP Friendly is 102g. Given the number of portions for this recipe, it is easily low in FODMAPs.
- Peanuts and natural peanut butter is low in FODMAPs. Avoid products with excess trans-fats (added oils), high fructose corn syrup, and molasses
