Granola Bars

A low FODMAP chewy granola bar with rolled oats, peanut butter, rice malt syrup, pumpkin seeds, crisp rice cereal, and dark chocolate chips.

Prep 15 min

Cook 15 min

Serves 12

Gluten-freeDairy-freeVegan

Ingredients

• 2 cups (about 200 g) gluten-free rolled oats
• 1/3 cup (45 g) pumpkin seeds (pepitas)
• 1 cup (30 g) gluten-free crisp rice cereal
• 1/2 cup (130 g) natural peanut butter (peanuts and salt only)
• 1/2 cup (160 g) rice malt syrup (brown rice syrup)
• 2 tablespoons (28 g) coconut oil
• 1 teaspoon pure vanilla extract
• 1/2 teaspoon ground cinnamon
• 1/4 teaspoon fine salt
• 1/3 cup (60 g) dairy-free dark chocolate chips

Makes 12 bars. One serving is 1 bar.

Instructions

Toast

1. Heat the oven to 350°F (175°C). Line an 8x8-inch pan with parchment, leaving overhang on two sides.
2. Spread the oats and pumpkin seeds on a baking sheet and toast for 10 minutes, stirring once, until fragrant and lightly golden. Tip them into a large bowl and add the rice cereal.

Bind

1. Warm the peanut butter, rice malt syrup, and coconut oil in a small saucepan over low heat for 2 to 3 minutes, stirring, until smooth and runny.
2. Stir in the vanilla, cinnamon, and salt.
3. Pour it over the oat mixture and stir until everything is coated.
4. Let it cool for 10 minutes, then fold in the chocolate chips so they don't melt.

Press and Set

1. Scrape the mixture into the pan. Press it down very firmly with the bottom of a measuring cup; firm packing is what keeps the bars from crumbling.
2. Refrigerate for 1 hour, until firm. Lift out and cut into 12 bars.

Tips & Substitutions

• Use certified gluten-free oats and cereal. Regular crisp rice cereal often contains barley malt, which isn't gluten-free.
• Peanut butter label. Choose one with only peanuts and salt. Skip brands with honey, molasses, or added fiber like inulin.
• Maple syrup swap. Maple syrup works in place of rice malt syrup, but the bars stay softer. Use it only if each bar keeps to 1 tablespoon of syrup or less, which it does here (about 13 g).
• Seed swaps. Sunflower seeds can replace some of the pumpkin seeds; keep them to 1 tablespoon per bar.
• Nut-free version. Sunflower seed butter works in place of peanut butter; the bars can turn slightly green after a day, which is harmless.

Why This Works

Oat portion. Monash lists rolled oats as low FODMAP at 1/2 cup (52 g). Each bar holds about 17 g.

Rice malt syrup. It is glucose-based and low FODMAP in large amounts (Monash lists 83 g), unlike honey. Each bar has about 13 g.

Peanut butter and chocolate. US peanut butter is low FODMAP at 32 g and dark chocolate at 30 g. Each bar has about 11 g of peanut butter and 5 g of chocolate.

Storage

Store the bars in an airtight container in the fridge for up to 1 week, with parchment between layers. They soften at room temperature, so pack them cold for lunches. Wrap them individually and freeze for up to 3 months.