Sesame Almond Snack Bars (Low FODMAP)

15 Minutes prep • 20 Minutes cook • 30 Minutes cool • Low FODMAP • Gluten-free • Makes 18 bars

I often get asked for links to low FODMAP portable snacks including granola bars and the like. The ones you buy off the shelf tend to be hard to find and quite pricey when you do find them. So, this recipe is an attempt to provide a crunchy/chewy and satisfying on-the-go snack that’s easy to make, minimally sweet, and maximally flavorful. The almonds, sesame seeds, flax seeds, and rolled oats provide a rich, nutty taste, while the combination of dark chocolate, cranberries, and a hint of salt brings out the perfect balance of salty sweetness. Join me in the kitchen and treat yourself to a homemade snack that's as easy to make as it is delightful to enjoy.

Ingredients

1 1/2 cups gluten-free old-fashioned oats

1/2 cup sesame seeds

1/2 cup gluten-free brown rice crisp cereal

1/2 cup raw almonds, chopped (optional)

1/2 cup dried cranberries, chopped (optional)

1/4 cup almond flour

1/4 cup cacao nibs

3 tablespoons ground flax seeds

1 tablespoon psyllium husk powder or chia seeds

1/2 teaspoon Kosher salt

1/4 teaspoon baking soda

1/4 cup maple syrup

1/4 cup corn syrup*

2 tablespoons coconut oil

2 teaspoons vanilla extract

5 ounces tempered dark chocolate (I use Ghirardelli Dark Chocolate melting Wafers)

2 tablespoons toasted sesame seeds, for topping

Flakey salt (optional) for topping

Directions

(1) Prepare: Preheat oven to 350 degrees F. Line an 8x8 inch square pan with parchment paper.

(2) Blend dry ingredients: In a bowl, mix the oats, sesame seeds, brown rice crisps, chopped almonds, almond flour, ground flax seed, psyllium husk or chia seeds, and baking soda.

(3) Heat the liquid: Warm the maple syrup, corn syrup, and coconut oil together in the microwave. Stir, add vanilla extract, then pour over the oats. Stir well to coat all the dry ingredients with the maple syrup mixture. Press the dough into the prepared pan and flatten it out with a rubber spatula. Press the dough down so it’s nicely compacted.

(4) Bake: Bake for 20 minutes, until golden on top. Let cool for 10-15 minutes, then remove the bars and the parchment from the pan to a cutting board. Cut into squares or bars.

(5) Finish: Melt dark chocolate melting wafers (tempered chocolate) in the microwave and drizzle the melted chocolate over the bars. Sprinkle with the toasted sesame seeds and flaky salt. Let stand until the chocolate hardens (about 15 minutes—depending on the temperature in your kitchen. Put in the refrigerator or freezer if you’re in a rush). Store extras in an airtight container.

Eat and enjoy every bite because you can!

Recipe note:

*I use Karo brand corn syrup, which contains no high-fructose corn syrup (HFCS is high in FODMAPS).

I use Diamond Crystal Kosher salt in all my recipes because it has a wonderful flat and crisp flake that tastes delicious. It is also the least salty salt available so you can use it more liberally as a seasoning than you can table salt or sea salt. If you use another type of salt, you may need to reduce the amount so it is not over-salted.  

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

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