10 Delicious Low FODMAP Snacks You Need to Try

For those navigating the world of low FODMAP eating, finding the right snacks can be a challenge. Luckily, there are plenty of tasty options that won’t stir up digestive issues. Whether you’re craving something crunchy, sweet, or savory, there are low FODMAP snacks to suit your mood and keep your gut happy!

Pumpkin Seeds with Sea Salt

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Looking for a simple and tasty low FODMAP snack? Pumpkin seeds with sea salt are a delicious option that’s not only easy to make but also packed with nutrition. These crunchy little seeds offer a satisfying bite, enhancing their natural flavor with a sprinkle of salt.

Whether you’re enjoying them as a snack on the go or adding them to salads for a bit of crunch, these pumpkin seeds are sure to please. Plus, they are gluten-free and a great source of protein, making them a smart choice for a healthy diet.

Ingredients

• 2 cups raw pumpkin seeds
• 1 tablespoon olive oil
• 1 teaspoon sea salt
• 1 teaspoon garlic powder (optional)

Instructions

1. Preheat the oven to 350°F (175°C).
2. In a bowl, combine the pumpkin seeds with olive oil, sea salt, and garlic powder if using. Toss well to coat.
3. Spread the seasoned seeds evenly on a baking sheet.
4. Bake for 10-15 minutes, stirring occasionally, until golden brown and fragrant.
5. Allow to cool before enjoying as a snack or topping on your favorite dishes.

Coconut Yogurt Parfait

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The Coconut Yogurt Parfait is a delightful snack that’s both refreshing and filling. Made with creamy coconut yogurt and layered with fresh berries, it offers a sweet yet tangy flavor that brightens up your day. This snack is not only low FODMAP but also incredibly easy to prepare, making it perfect for a quick treat or a healthy breakfast.

With the crunchy granola topping, every bite gives you a satisfying crunch alongside the smooth yogurt and juicy fruits. It’s a great way to enjoy a variety of textures and tastes, and you can customize it based on your favorite fruits or toppings. Enjoy this delicious parfait while keeping your gut happy!

Ingredients

• 2 cups coconut yogurt
• 1 cup mixed berries (strawberries, blueberries, raspberries)
• 1/2 cup low FODMAP granola
• 1 tablespoon honey or maple syrup (optional)
• Fresh mint leaves for garnish

Instructions

1. Start by preparing your ingredients. Wash the mixed berries and slice the strawberries if necessary.
2. In a glass or bowl, layer one cup of coconut yogurt at the bottom.
3. Add a layer of mixed berries on top of the yogurt.
4. Sprinkle a layer of low FODMAP granola over the berries.
5. Repeat the layers until the glass is full, finishing with a layer of granola on top.
6. If desired, drizzle honey or maple syrup over the top for added sweetness.
7. Garnish with fresh mint leaves and serve immediately for a delightful snack!

Rice Cakes with Avocado

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Rice cakes with avocado are a delightful snack that combines creamy texture with a satisfying crunch. It’s a simple and quick recipe, making it perfect for those busy days when you want something healthy and filling. The subtle nutty flavor of the rice cakes pairs wonderfully with the rich, buttery taste of avocado.

This snack is not only low in FODMAPs but also packed with healthy fats and nutrients. You can easily customize it with your choice of toppings to elevate the flavor. Whether you’re enjoying it as a mid-afternoon pick-me-up or a light appetizer, rice cakes with avocado are sure to please your palate.

Ingredients

• 4 rice cakes (plain or lightly salted)
• 1 ripe avocado
• 1 tablespoon sesame seeds
• Fresh cilantro leaves for garnish
• 1 lime, cut into wedges

Instructions

1. Prepare the Avocado: Cut the avocado in half, remove the pit, and scoop out the flesh into a bowl. Mash it lightly with a fork until creamy, and season with a pinch of salt if desired.
2. Assemble the Snack: Spread a generous layer of the mashed avocado on each rice cake.
3. Add Toppings: Sprinkle sesame seeds over the avocado and garnish with fresh cilantro leaves.
4. Serve: Squeeze a wedge of lime over the top for added zest before enjoying your tasty snack.

Olive Tapenade on Gluten-Free Crackers

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Olive tapenade is a savory spread made primarily from olives, capers, and olive oil. It’s packed with flavor and adds a delicious twist to your gluten-free snacking options. This spread is not only tasty but also simple to prepare, making it a perfect choice when you need a quick, satisfying bite.

Pairing the tapenade with gluten-free crackers elevates the experience, adding a crunchy texture that complements the rich flavors of the olives. This snack is not just low FODMAP; it’s also a delightful treat for anyone looking to enjoy something light yet flavorful.

Ingredients

• 1 cup pitted olives (green or black)
• 2 tablespoons capers, rinsed
• 2 tablespoons olive oil
• 1 garlic clove, minced (optional for those who can tolerate garlic)
• 1 tablespoon fresh lemon juice
• 1/4 teaspoon black pepper
• Gluten-free crackers for serving

Instructions

1. Blend Ingredients: In a food processor, combine olives, capers, olive oil, garlic (if using), lemon juice, and black pepper. Pulse until you reach a chunky consistency.
2. Taste and Adjust: Sample the tapenade and adjust seasoning if necessary, adding more lemon juice or olive oil to your liking.
3. Serve: Transfer the tapenade to a serving bowl and enjoy it with gluten-free crackers.

Nut Butter Energy Bites

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Nut Butter Energy Bites are a delightful and nutritious snack that you can whip up in no time. These little balls are packed with flavor and healthy ingredients, making them perfect for a quick pick-me-up any time of the day.

With a blend of oats, nut butter, and your choice of add-ins like chocolate chips or dried fruit, these bites are both satisfying and easy to customize. They are not only simple to make but also perfect for anyone following a low FODMAP diet.

Ingredients

• 1 cup rolled oats
• 1/2 cup nut butter (almond, peanut, or sunflower)
• 1/4 cup maple syrup or honey
• 1/4 cup mini chocolate chips or dried fruit
• 1/2 teaspoon vanilla extract
• A pinch of salt

Instructions

1. In a mixing bowl, combine the rolled oats, nut butter, maple syrup, vanilla extract, and salt. Stir until well combined.
2. Add in the chocolate chips or dried fruit and mix until evenly distributed.
3. Using your hands, form small balls from the mixture, about 1 inch in diameter.
4. Place the energy bites in the refrigerator for at least 30 minutes to firm up.
5. Store in an airtight container in the fridge for up to one week. Enjoy your healthy snacks whenever you need a boost!

Cheese and Grape Skewers

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Cheese and grape skewers are a delightful snack that combines the creamy richness of cheese with the sweet burst of juicy grapes. This simple recipe is perfect for those seeking a low FODMAP option, making it a great choice for gatherings or a quick snack. With just a few ingredients, you can whip these up in no time, and they are sure to please both kids and adults alike.

The contrast of flavors and textures creates a refreshing treat that’s not only tasty but also visually appealing. Plus, assembling these skewers is a fun activity that anyone can enjoy. Let’s dive into how you can make your own!

Ingredients

• 1 cup cheddar cheese, cut into cubes
• 1 cup mozzarella cheese, cut into cubes
• 1 cup red grapes, washed
• 1 tablespoon olive oil (optional)
• Salt and pepper to taste

Instructions

1. Prepare the Ingredients: Begin by cutting the cheese into bite-sized cubes. Wash the grapes thoroughly and set aside.
2. Assemble the Skewers: Take wooden skewers and thread the cheese cubes and grapes alternately until the skewer is filled. You can create any pattern you like!
3. Season (Optional): Drizzle with olive oil and sprinkle salt and pepper over the skewers for added flavor.
4. Serve: Arrange the skewers on a platter and enjoy them fresh as a snack or appetizer!

Crunchy Roasted Chickpeas

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Crunchy roasted chickpeas are a tasty and satisfying snack that fits perfectly into a low FODMAP diet. They offer a delightful crunch and a savory flavor, making them a great alternative to traditional snacks like chips or crackers. Plus, they’re super easy to prepare, so you can whip them up in no time!

These chickpeas are seasoned to perfection, providing just the right amount of spice to keep your taste buds happy. Whether you enjoy them as a snack on their own or toss them into a salad for some added texture, they are sure to please. Let’s get started on this simple recipe!

Ingredients

• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon garlic-infused oil (use the oil only, not the pieces)
• 1 teaspoon smoked paprika
• 1/2 teaspoon cumin
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Instructions

1. Preheat your oven to 400°F (200°C).
2. After rinsing and draining the chickpeas, pat them dry with a kitchen towel to remove excess moisture.
3. In a mixing bowl, combine the chickpeas with olive oil, garlic-infused oil, smoked paprika, cumin, salt, and pepper. Toss well to ensure each chickpea is evenly coated.
4. Spread the chickpeas in a single layer on a baking sheet lined with parchment paper.
5. Bake for 25-30 minutes, stirring halfway through, until they are golden and crunchy.
6. Allow to cool before serving. Enjoy your crunchy roasted chickpeas!

Veggie Sticks with Hummus

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Veggie sticks with hummus make for a satisfying and healthy snack that’s also low in FODMAPs. This delightful combination offers a crunchy texture paired with a creamy dip, creating a perfect balance of flavors. It’s simple to prepare, requiring just a few minutes to chop up your favorite vegetables and whip up the hummus.

The freshness of the veggies complements the richness of the hummus, making it not only tasty but also nutritious. Ideal for a quick snack at home or a party platter, this recipe will surely please your palate while keeping your FODMAP intake in check.

Ingredients

• 2 large carrots, cut into sticks
• 1 cucumber, sliced
• 1 red bell pepper, cut into strips
• 1 cup celery sticks
• 1 cup cherry tomatoes
• 1 can (15 oz) chickpeas, drained and rinsed
• 2 tablespoons tahini
• 2 tablespoons olive oil
• 1 garlic-infused oil (optional for flavor)
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh parsley for garnish

Instructions

1. Prepare the Veggies: Wash and cut the carrots, cucumber, red bell pepper, and celery into sticks. Arrange the veggies on a platter alongside cherry tomatoes.
2. Make the Hummus: In a blender or food processor, combine chickpeas, tahini, olive oil, garlic-infused oil (if using), lemon juice, and salt and pepper. Blend until smooth and creamy.
3. Taste and Adjust: Check the seasoning of the hummus and adjust with more salt, pepper, or lemon juice if needed.
4. Serve: Transfer the hummus to a bowl, garnish with fresh parsley, and drizzle with a little olive oil. Serve alongside the veggie sticks for dipping.

Homemade Trail Mix

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Creating your own trail mix is not only simple, but it also allows you to customize flavors and textures to your liking. This snack is perfectly balanced with crunchiness from nuts, chewiness from dried fruits, and a touch of sweetness, making it a delightful treat for any time of day.

Whether you’re heading out for a hike or just need a quick pick-me-up, this homemade trail mix is a satisfying option. Plus, it’s low FODMAP-friendly, so you can enjoy it without worries!

Ingredients

• 1 cup walnuts
• 1 cup pecans
• 1 cup peanuts
• 1/2 cup pumpkin seeds
• 1/2 cup sunflower seeds
• 1/2 cup dried cranberries
• 1/2 cup dried blueberries
• 1/4 cup dark chocolate chips (optional)

Instructions

1. Mix the Nuts: In a large bowl, combine walnuts, pecans, and peanuts.
2. Add Seeds: Stir in pumpkin and sunflower seeds until evenly distributed.
3. Incorporate Dried Fruits: Gently mix in the dried cranberries and blueberries.
4. Add Chocolate: If desired, fold in dark chocolate chips for a sweet touch.
5. Store: Transfer your trail mix to an airtight container and keep it in a cool, dry place. Enjoy as a snack whenever you need a boost!

Berry Sorbet Cups

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Berry Sorbet Cups are a delightful and refreshing snack that’s easy to whip up at home. The blend of sweet and tangy flavors from the berries makes each spoonful a treat for your taste buds. Perfect for a warm day or as a light dessert, these cups are not only delicious but also low in FODMAPs, making them suitable for those with dietary sensitivities.

The best part? You only need a few simple ingredients and a blender to create this vibrant, icy delight. Each cup is a burst of berry goodness, and you can customize it with your favorite fruits. Let’s get started on making these tasty sorbet cups!

Ingredients

• 2 cups mixed berries (strawberries, blueberries, and raspberries)
• 1/4 cup maple syrup or a low FODMAP sweetener
• 1 tablespoon lemon juice
• 1 cup coconut water or low FODMAP fruit juice
• Fresh mint leaves for garnish

Instructions

1. Blend the Berries: In a blender, combine the mixed berries, maple syrup, lemon juice, and coconut water. Blend until smooth.
2. Freeze the Mixture: Pour the berry mixture into a shallow dish or ice cube trays and place it in the freezer for about 2-3 hours, or until firm.
3. Scoop and Serve: Once frozen, use a fork to scrape the mixture until it’s fluffy and resembles sorbet. Scoop into cups and garnish with fresh mint leaves.
4. Enjoy: Serve immediately for a refreshing snack or dessert!