Low FODMAP Protein Bars (No-Bake Energy Bars)

These bars taste delicious. I have always enjoyed the combination of peanut butter and chocolate, and it works especially well here, much like in my No-Bake Chocolate Peanut Butter Bars. The pumpkin seeds add a pleasant crunch and a little extra nourishment.

I often make these bars to take with us when travelling, especially for road trips. They are easy to portion and travel well. That makes them very practical when you are away from home.

Another reason I enjoy this recipe is that there is no need to turn on the oven. That makes these No-Bake Energy Bars a good option when the weather is warm and you want something homemade without extra heat in the kitchen.

Key Ingredients for Low FODMAP Protein Bars

Natural Peanut Butter

Brings richness and helps the mixture come together. A smooth, natural peanut butter made only with peanuts and salt works best. Added oils can make the bars softer once chilled.

Maple Syrup

Adds sweetness and moisture while helping bind the dry ingredients. Pure maple syrup is a good choice here, as thicker syrups coat the puffed rice more evenly than thinner alternatives.

Puffed Rice

Gives the bars structure without making them heavy. Plain, unsweetened puffed rice keeps the texture light and allows the nut and spice notes to come through clearly.

Pepitas

Add texture and a mild nutty flavour. Their size mixes easily with puffed rice, helping the bars hold together evenly from edge to centre.

Find the complete list with measurements in the recipe card below.

How to Make Low FODMAP Protein Bars

Step 3: Add the puffed rice mixture to the pan and stir well until fully coated.

Extra Help from the Kitchen

Mix Dry Ingredients Evenly – Stir the puffed rice, pepitas, cranberries, and spices thoroughly before adding them to the warm peanut butter mixture so the flavour and texture stay consistent throughout the bars.

Taste Before Pressing – Sampling the mixture once combined allows small adjustments to sweetness or spice, which is much harder to do after chilling.

Create Extra Paper Overhang – Leave baking paper extending up the sides of the tray to lift the bars out cleanly and reduce cracking along the edges.

Allow the Chocolate to Set Briefly After Cutting – Let the sliced bars sit for a few minutes before storing so the chocolate topping settles neatly without smudging.

Variations and Twists

Use Sunflower Seed Butter Instead of Peanut Butter – Replace the peanut butter with sunflower butter using the same amount, stirring gently while warm so the mixture blends smoothly and sets properly once chilled.

Add a Scoop of Low-FODMAP Protein Powder – Mix a low-FODMAP protein powder into the dry ingredients before combining with the warm peanut butter mixture, pressing firmly as the texture will be slightly thicker.

Include Chia Seeds or Flaxseed – Stir up to 2 tablespoons chia seeds or ground flaxseed into the dry mixture to add body and structure without changing how the bars set.

Make Coconut-Almond Bars – Replace a small portion of the puffed rice with unsweetened shredded coconut and swap part of the peanut butter for almond butter, keeping the mixture compact when pressing into the tray.

Use Different Chips Instead of Chocolate Drizzle – Fold dark chocolate chips, peanut butter chips, or a mix of both into the mixture before pressing it into the tray. Keep the amount moderate so the bars still set firmly once chilled.

Storage and Shelf Life

Store the bars in an airtight container in the refrigerator for up to 2 weeks, placing baking paper between layers to prevent sticking.

For longer storage, freeze the bars in a well-sealed container for up to 2 months. Thaw overnight in the fridge before eating. These bars are intended to be eaten cold or at room temperature.

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• Macadella
• Low Fodmap Chocolate and Raspberry Muffins
• Low Fodmap Macadamia Cardamom Shortbread
• Low Fodmap Buckwheat Peanut Butter Cookies
• Salted Caramel Pepitas