Low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars; Gluten-free, Vegan

Low-FODMAP baked oatmeal bars are easy to make, and super convenient to have around.  Ready in under 30 minutes!

These are also known as ‘baked oatmeal’, ‘oat squares’, ‘soft baked oatmeal’, and ‘oatmeal breakfast bars’.  Any way you want to describe them, low-FODMAP baked oatmeal bars are a healthy and delicious breakfast or snack option.  Kids and adults love them.

These low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars are my favorite recipe for baked oatmeal. They are super creamy, rich and satisfying.  If you love peanut butter as much as I do, you will be a huge fan of these low-FODMAP Peanut Butter Oatmeal Bars.

For a variation, I use chocolate chips in place of chopped peanuts in the bars and sprinkle more on top.  So good.

low-FODMAP Peanut Butter Banana Oatmeal Bar

Eating these baked oatmeal bars reminds me of my low-FODMAP Peanut Maple Pleasure Happy Bars and low-FODMAP Banana Chocolate Glee Happy Bars.  Try those for another option if you don’t have time to bake 🙂

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We also have over 300 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 9-16 (depending on size of square you cut)

Prep time: 5 min

Bake Time: 25 min

Equipment: 8 by 8 inch square pan

Ingredients

  • 1 & ½ cups quick oats (you can also use traditional rolled oats but they will be less soft)
    • 1/4 cup quick oats is one low-FODMAP serving
  • 1 tsp baking powder
  • ½ tsp salt
  • 1 tsp cinnamon
  • 2 ripe bananas, mashed
    • 1/3 ripe banana is one low-FODMAP serving
    • FODMAP fact: unripe bananas have fewer FODMAPs (you can enjoy up to a whole unripe banana). This is due to the conversion of starches to sugars in the banana during the ripening process
  • 1/2 cup all-natural smooth peanut butter, divided into ¼ cup and ¼ cup (salted or unsalted, if you use salted you may want to skip the salt above)
  • 1 tsp pure vanilla extract
  • 1/2 cup, plus 1 tbsp pure maple syrup, divided
  • 1 tbsp flax seed meal, mixed into 3 tbsp warm water for about 10 minutes until gelatinous
    • This creates a healthy ‘egg substitute’
    • If you don’t have flax seed meal, you can grind flaxseeds to create this
    • For non-vegans, can substitute 1 large egg lightly beaten
  • ¾ cup low-FODMAP milk (such as unsweetened almond milk or lactose-free milk for non-vegan version)
  • 1/3 cup chopped peanuts plus extra for sprinkling (optional)

Directions

  • Preheat oven to 350 degrees F, place rack in middle of oven
  • Line an 8 by 8 square square baking pan with parchment paper with a folded edge over sides to help you lift out of pan
  • In a small bowl, mix together the quick cooking oats, baking powder, salt and ground cinnamon. Set aside
  • In a large bowl, mix mashed banana and ¼ cup peanut butter together until combined
  • To the banana mixture, add the vanilla, ½ cup maple syrup and ‘flax egg substitute’ (or beaten egg). Mix until combined
  • Add the low-FODMAP milk and chopped peanuts and stir until batter is smooth
  • Add dry ingredients (the oat mixture) to wet ingredients and mix thoroughly
  • Pour/spread the mixture into prepared pan
  • Bake at 350 degrees for 25 minutes
    • The bars are quite soft, if you prefer a harder texture then bake about 5 minutes longer
  • Mix remaining ¼ cup peanut butter with 1 tbsp maple syrup. Pour/drizzle it over top of the warm oat bars, sprinkle with additional chopped peanuts if desired
    • For my bars I love peanut butter so much that I added a little extra after the bars cool on top
  • Cut into squares and enjoy warm, or refrigerate until serving (taste great warmed or cold)
    • I eat these with a fork so it is less messy, but you can use your hands too 🙂
  • These can be stored in refrigerator or freezer

Soft, creamy and so delicious. Low-FODMAP peanut butter and banana are a winning combination!

Comments Rating 5 (1 review)

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2 Comments

  1. Susan D September 15, 2019
    • Rachel Pauls Food September 15, 2019

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