No-Bake Peanut Butter & Chocolate Crispy Bars; Low-FODMAP, Gluten-free, Vegan

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:

Or check out over 600 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy

Rachel Pauls, MD

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No-Bake Peanut Butter & Chocolate Crispy Bars; Low-FODMAP, Gluten-free, Vegan

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Amazing no-bake recipe for Low-FODMAP Peanut Butter & Chocolate Crispy Bars.  Gluten-free, vegan and IBS-friendly!!

  • Author: Dr. Rachel Pauls
  • 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

Scale
  • 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

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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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