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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!!

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