5 Delicious Low FODMAP Snacks You’ll Love

Looking for tasty snacks that won’t upset your stomach? Low FODMAP snacks are here to save the day! These nibbles are specifically designed for those following a low FODMAP diet, making it easier to satisfy your cravings without the worry. Whether you need something quick on the go or a little treat at home, there are plenty of flavorful options to choose from.

Rice Cakes with Avocado Spread

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Rice cakes topped with avocado spread offer a delightful combination of crunch and creaminess. This snack is not only simple to prepare but also caters to those following a low FODMAP diet. The smooth, buttery avocado pairs perfectly with the light texture of the rice cake, making for a fresh and flavorful bite.

To elevate the dish, you can add toppings like cherry tomatoes or fresh herbs, adding both color and taste. It’s a quick and convenient option that’s perfect for any time of the day!

Ingredients

• 2 rice cakes
• 1 ripe avocado
• 1 tablespoon lime juice
• Salt and pepper to taste
• Cherry tomatoes, halved
• Fresh cilantro, chopped

Instructions

1. Prepare the Avocado Spread: In a bowl, mash the ripe avocado with lime juice, salt, and pepper until you reach your desired consistency.
2. Assemble the Snack: Spread the avocado mixture evenly onto each rice cake.
3. Add Toppings: Place halved cherry tomatoes on top and sprinkle with chopped cilantro for an extra burst of flavor.
4. Serve and Enjoy: Enjoy your rice cakes right away for the best texture and flavor!

Homemade Granola Bars

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These homemade granola bars are a delightful and easy snack option that fits perfectly into a low FODMAP diet. They are chewy, packed with flavors, and can be customized with your favorite nuts and seeds. Not only are they tasty, but they also provide a healthy energy boost, making them great for on-the-go snacking.

With just a few simple ingredients, you can whip up a batch in no time. The combination of oats, nut butter, and a touch of sweetness creates a satisfying treat that you can feel good about eating. Plus, they are easy to make ahead of time and store, ensuring you always have a delicious snack on hand.

Ingredients

• 2 cups rolled oats
• 1 cup nut butter (like almond or peanut butter)
• 1/4 cup maple syrup or honey
• 1/2 cup mixed nuts (chopped)
• 1/2 cup dried low FODMAP fruits (like blueberries or cranberries)
• 1/4 teaspoon salt
• 1/2 teaspoon vanilla extract

Instructions

1. Preheat your oven to 350°F (175°C) and line a baking dish with parchment paper.
2. In a large bowl, combine the rolled oats, chopped nuts, and dried fruits.
3. In a separate bowl, mix the nut butter, maple syrup, salt, and vanilla extract until smooth. Pour this mixture over the dry ingredients and stir until everything is well combined.
4. Transfer the mixture to the prepared baking dish, pressing it down firmly to create an even layer.
5. Bake for 15-20 minutes, or until the edges start to turn golden brown. Allow cooling before cutting into bars.

Crunchy Chickpea Bites

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Crunchy chickpea bites are a delightful snack that packs a punch of flavor while being friendly to your gut. They’ve got a satisfying crunch and a savory taste, making them a perfect alternative to traditional snacks. Plus, they’re simple to whip up in no time!

With just a handful of ingredients, these chickpea bites are not only low FODMAP but also a great way to satisfy those snack cravings. Tossed with your favorite spices, they make for an enjoyable munching experience at any time of the day.

Ingredients

• 2 cans of chickpeas, drained and rinsed
• 2 tablespoons olive oil
• 1 teaspoon smoked paprika
• 1 teaspoon garlic-infused oil
• 1 teaspoon cumin
• Salt and pepper to taste

Instructions

1. Preheat your oven to 400°F (200°C) and line a baking sheet with parchment paper.
2. In a bowl, combine the chickpeas, olive oil, smoked paprika, garlic-infused oil, cumin, salt, and pepper. Toss until the chickpeas are well coated.
3. Spread the chickpeas evenly on the prepared baking sheet, making sure they are in a single layer.
4. Bake for about 25-30 minutes, or until the chickpeas are golden brown and crispy. Stir halfway through for even cooking.
5. Let them cool slightly before serving. Enjoy your crunchy chickpea bites as a snack or toss them into salads for added texture!

Nut Butter Energy Balls

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Nut Butter Energy Balls are a delightful and wholesome snack that satisfies your cravings while keeping your energy levels up. They have a rich, nutty flavor with a hint of sweetness, making them a treat you can enjoy guilt-free. Plus, they’re super easy to make—perfect for a quick snack or a post-workout boost.

These little bites are packed with protein and healthy fats, making them a smart choice for anyone following a low FODMAP diet. You can customize them with your favorite nut butter or mix-ins, allowing for endless variations. Let’s dive into the recipe!

Ingredients

• 1 cup rolled oats
• 1/2 cup nut butter (like almond or peanut butter)
• 1/4 cup honey or maple syrup
• 1/4 cup shredded coconut (unsweetened)
• 1/4 cup chocolate chips (dairy-free if needed)
• 1 tsp vanilla extract
• Pinch of salt

Instructions

1. Mix Ingredients: In a large bowl, combine rolled oats, nut butter, honey or maple syrup, shredded coconut, chocolate chips, vanilla extract, and salt. Stir until well combined.
2. Form Balls: Use your hands to roll the mixture into small balls, about 1 inch in diameter. If the mixture is too sticky, you can chill it in the refrigerator for a few minutes.
3. Chill: Place the energy balls on a parchment-lined tray and refrigerate for at least 30 minutes to help them firm up.
4. Store: Enjoy immediately, or store them in an airtight container in the fridge for up to a week.

Vegetable Chips with Hummus

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Crunchy vegetable chips paired with creamy hummus make for a tasty and satisfying snack. This combination offers a delightful mix of flavors and textures, perfect for anyone following a low FODMAP diet. Plus, it’s super easy to whip up and customize with your favorite veggies.

The savory taste of the chips complements the rich creaminess of the hummus, making it an enjoyable option for snacking. Whether you’re at home or on the go, these veggie chips with hummus are sure to hit the spot.

Ingredients

• 2 medium zucchinis, thinly sliced
• 2 medium carrots, thinly sliced
• 1 medium sweet potato, thinly sliced
• 2 tablespoons olive oil
• 1 teaspoon salt
• 1 teaspoon paprika (optional)
• 1 cup hummus (store-bought or homemade)
• Fresh herbs for garnish (like parsley or cilantro)

Instructions

1. Preheat your oven to 375°F (190°C).
2. In a bowl, toss the sliced vegetables with olive oil, salt, and paprika until evenly coated.
3. Spread the vegetable slices in a single layer on a baking sheet lined with parchment paper.
4. Bake for about 20-25 minutes, flipping halfway, until the chips are crispy and golden.
5. While the chips are baking, prepare the hummus if you’re making it from scratch.
6. Serve the vegetable chips warm with a generous scoop of hummus and garnish with fresh herbs.