Low FODMAP Blueberry Breakfast Bars

While undergoing my own low FODMAP diet for the Healthy Gut, Flat Stomach book review – I found the hardest part about this diet was the breakfast.

As a matter of fact – I love my morning cereal, which is generally wheat based with dried fruit and nuts, topped with rich dairy milk. Although I often make protein and oat shakes during the week, cereal was my weekend treat.

Elimination phase is easy with these #Healthy & #Delicious Low #FODMAP #Blueberry #Breakfast BarsClick To Tweet

Since I could no longer have my favorite cereal during the elimination phase, I was deeply craving some sort of breakfast replacement. Which is exactly why I created these delicious Low FODMAP Blueberry Breakfast Bars.

Low FODMAP Blueberry Breakfast Bars

They contain all low FODMAP ingredients – oats, blueberries, bananas, walnuts, pumpkin seeds, chia seeds, pure maple syrup, cinnamon, coconut oil, almond milk, and whey protein isolate protein powder.

Some protein powders do contain lactose, along with different amounts of sugars and sweeteners which can be either high or low FODMAP. Therefore, always make sure you read a food label to determine if the protein powder is in fact FODMAP safe.

I used Boost Just Protein – which contains 99% whey protein isolate, and no additional sugars or sweeteners. However, feel free to use any FODMAP safe protein powder you have.

Low FODMAP Blueberry Breakfast Bars

For gluten free – use certified gluten free oats, and for vegan – use a vegan based protein powder.

To make these delicious FODMAP friendly Blueberry Breakfast bars, firstly preheat an oven to 350Β°F. Secondly, Line a 9 x 9 inch baking dish with parchment paper and spray lightly with cooking spray.

In a food processor, combine all ingredients of the bottom layer. Pulse until smooth and wet; this should take about 1 minute.

Then transfer oat mixture into the lined baking dish, and spread evenly and firmly into all four corners with a spatula. Place in preheated oven and bake for 10 minutes.

Low FODMAP Blueberry Breakfast Bars

In a medium bowl, combine the remaining top layer ingredients; mix well.

Then remove the baking pan from the oven, and top with blueberry mixture. Push berry mixture into all corners of pan and press down firmly. Place back in the oven for 15 minutes.

Remove from oven and let cool, then cut into 9 squares. For long term storage – place in an airtight container in the fridge for up to one week.

Low FODMAP Blueberry Breakfast Bars

Low FODMAP Blueberry Breakfast Bars
Rate this recipe
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Prep Time: 5 minutes

Cook Time: 25 minutes

Total Time: 30 minutes

Yield: 9 squares

Serving Size: 1 sqaure

Low FODMAP Blueberry Breakfast Bars

Ingredients

    Bottom layer:
  • 2 cups large flake oats
  • 4 tbsp pure maple syrup
  • 2 ripe bananas
  • 1 scoop (1/4 cup) FODMAP friendly protein powder (such as BOOST Just Protein whey protein isolate)
  • 1 tsp cinnamon powder
  • 2 tsp coconut oil
  • 1/4 tsp salt
  • Top layer:
  • 1 cup blueberries
  • 1/2 cup large flake oats
  • 1/3 cup pumpkin seeds
  • 1/4 cup chopped walnuts
  • 2 tbsp chia seeds
  • 1/2 tsp cinnamon powder
  • 1/4 cup almond milk

Instructions

  1. Preheat an oven to 350Β°F. Line a 9 x 9 inch baking dish with parchment paper and spray lightly with cooking spray.
  2. In a food processor, combine all ingredients of bottom layer. Pulse until smooth and wet; about 1 minute. Transfer into the lined baking dish, and spread evenly and firmly into all four corners with a spatula. Place in preheated oven and bake for 10 minutes.
  3. In a medium bowl, combine remaining top layer ingredients; mix well.
  4. Remove baking pan from oven, and top with blueberry mixture. Push berry mixture into all corners of pan and press down firmly. Place back in oven for 15 minutes.
  5. Remove and let cool, then cut into 9 squares.
http://www.euphorianutrition.ca/low-fodmap-blueberry-breakfast-bars/

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10 Comments on Low FODMAP Blueberry Breakfast Bars

  1. Stacey Mattinson
    May 2, 2017 at 8:50 PM (5 months ago)

    Wow – these look delicious! Love the blueberry addition. Great tips for alternative dietary patterns, too!

    Reply
    • Charlene
      May 6, 2017 at 11:20 AM (5 months ago)

      Thanks so much Stacey! The blueberries definitely add to the delicious taste πŸ™‚

      Reply
  2. Sara Kashlan
    May 3, 2017 at 2:16 PM (5 months ago)

    I love that these are FODMAP friendly! Always a fan of blueberry bars!

    Reply
    • Charlene
      May 6, 2017 at 11:21 AM (5 months ago)

      Thank you Sara! Me too – they are my favorite. πŸ˜‰

      Reply
    • Charlene
      May 6, 2017 at 11:21 AM (5 months ago)

      Thanks Emily!

      Reply
  3. Roxana
    May 4, 2017 at 11:15 AM (5 months ago)

    Those breakfast bars look really enticing. I like how plump the blueberries look. And the lovely green pumpkin seeds.

    Reply
    • Charlene
      May 6, 2017 at 11:40 AM (5 months ago)

      Thank you Roxanna! They both definitely add to the amazing flavour! πŸ˜‰

      Reply
    • Charlene
      May 6, 2017 at 11:41 AM (5 months ago)

      Thank you so much Whitney! They truly are – hope you will give then a try πŸ™‚

      Reply

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