Kara is back with another recipe for your guys today, how lucky are we! Kara is using her nutrition knowledge and passion for food to put a low FODMAP spin on a recipe that’s perfect for breakfast or a quick snack on-the-go, because we all need more of those!

Winter is a great time to make use of your pantry ingredients, one: because who likes braving the cold and leaving the house to make extra trips to the grocery store for forgotten ingredients, and two: because fresh produce can be a little sparse this time of year. Did you know that canned and frozen produce, like the canned pumpkin called for in this recipe, is just as nutritious as the fresh stuff?

Kara’s going to explain how she altered the original recipe she found to make it low FODMAP to help you see what goes on behind the scenes so you can make your own low FODMAP substitutions at home!


The original recipe for these Pumpkin Chocolate Chip Oat Bars was modified to be low FODMAP by taking out the 1/4 cup of whole wheat flour and including peanut butter instead! The peanut butter makes the bar a bit denser, so if you would prefer, take out the peanut butter and substitute a low FODMAP flour such as spelt or oat flour.

These bars are perfect wrapped in parchment paper and saran wrap for a quick grab-and-go breakfast with some fruit, or as a snack to get you through that 3pm slump.

I store the bars in the fridge, but you can store them in a covered container at room temperature for up to a week (if that last that long ;)). If you want to take the chill off, simply heat in the microwave for 30 seconds, and enjoy!

A couple quick notes about the soy milk and the dark chocolate chips in the recipe:

  1. Check the ingredient list before you purchase your soy milk. “Whole soy beans” tend to be high in the FODMAP galacto-oligosaccharides (GOS), making them difficult for our body to digest. Instead, look for soy milk made from “soy protein” which tends to have lower amounts of this complex sugar. As always, be mindful of your symptoms and see what you can tolerate.
  2. Dark chocolate often has no lactose, but it can vary from product to product. Milk chocolate does contain some lactose. The amount called for in this recipe is very small per serving, but if you are lactose intolerant and find chocolate of all kinds to be a trigger, substitute with dairy-free chocolate chips which can be found at Bulk Barn, or the “Enjoy Life” brand at your local grocery store.

Low FODMAP Recipe: Pumpkin Chocolate Chip Oat Bars

Original Recipe from www.sallysbakingaddiction.com

Makes: 9 servings
Time: 10 minutes prep, 20 minutes cook


2 1/2 cups old-fashioned rolled oats

1/4 cup dark brown sugar

1 tsp baking powder

1/2 tsp salt

1 tsp ground cinnamon

1/2 tsp pumpkin pie spice (or 1/4 tsp nutmeg + 1/4 tsp ground cloves)

3/4 cup pure pumpkin, canned

1 tsp vanilla extract

1/4 cup creamy natural peanut butter

1/2 cup lactose-free milk (or soy* milk)

1 large egg

1/2 cup mini-semi sweet chocolate chips


Preheat the oven to 350F.

Line an 8 x 8 baking pan with parchment paper and set aside.

In a large bowl, mix together oats, brown sugar, baking powder, salt, cinnamon, and pumpkin pie spice.

Add in the pumpkin, vanilla, (and peanut butter), milk, and egg, mixing slowly until combined.

Pour the mixture into your pan and bake for 20 minutes.

Cool. Cut. Done!

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