fodmap snack ball

When counseling clients through the low FODMAP elimination diet, they often ask about quick snack ideas that comply with the plan. I designed this low FODMAP Snack Ball recipe as a quick, on-the-go snack idea that is “safe” to consume for those following this plan. 

Most people have a favorite snack bar that they can find fairly easily at the grocery store, but it can be challenging to find one that is free of many high FODMAP ingredients. For instance, many snack bars contain inulin, chicory root, corn syrup, honey, agave, cashews, pistachios, dates, and/or sugar alcohols. While most of those ingredients are considered generally healthy, they also contain highly fermentable carbohydrates that can promote gastrointestinal issues.

This recipe is quick and easy to make. Just take all of the ingredients and toss them into a food processor or blender. Take the batter and place it into a mixing bowl. Next, make ping pong size balls by rolling the batter with your hands. You can also make this recipe into bars by pressing the batter into an 8×8-inch baking pan, cooling it in the refrigerator, and then cutting it into the bar size of your choice.

Low FODMAP Snack Balls
Serves 6
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  1. 2 tablespoons chia seeds
  2. 2 tablespoons hemp seeds
  3. 1/4 cup unsweetened coconut flakes
  4. 1 tablespoon coconut oil, melted
  5. 2 tablespoons maple syrup
  6. 1/2 teaspoon vanilla extract
  7. 1/4 cup dry old fashioned oats
  8. 1/4 cup pecan or walnut halves
  9. 1/4 cup almond meal
  1. Add the oats and the pecans/walnuts into a food processor or blender and pulse until well combined.
  2. Add the rest of the ingredients into the food processor or blender and pulse until well combined.
  3. Place the batter into a mixing bowl. Begin rolling the batter into ping pong size balls and place in a separate container.
  4. Store the snack balls in a closed container in the refrigerator.
  1. Per serving (2 balls): 175 calories, 13g fat, 11g carbohydrate, 4g fiber, 4.5g protein, 9%DV iron
Nutrition by Erin
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