Low FODMAP Protein Bars
Low FODMAP Protein Bars
- 2 tablespoons peanut butter
- 2 tablespoons maple syrup
- 2 tablespoons water
- ½ cup protein powder
- ¼ teaspoon salt
- ¼ teaspoon ginger
- ¼ teaspoon turmeric
- 1 teaspoon cinnamon
- Dash ground black pepper (this helps your body absorb the beneficial compounds in the turmeric)
- 1 cup oats
- ½ cup each puffed rice & millet
- 2 tablespoons flax seeds, optional
- ½ cup total of nuts or seeds (I like pumpkin seeds, sunflower seeds, or walnuts. Usually I’ll use a couple of types)
- 2-4 tablespoons cocoa powder, optional
- Combine peanut butter, maple syrup, and water in a bowl and microwave for 30 seconds. Whisk to combine everything. If your peanut butter is on the solid side, microwave for 30 additional seconds.
- Add protein powder and spices and whisk. Add oats puffed rice and/or millet, nuts, and any other add-ins and mix until combined.
- Line a bread pan with foil and press mixture into pan until evenly spread. Cover (I usually fold the edges of the foil over everything) and refrigerate for a few hours or overnight.
- Cut into 10 pieces and store in an airtight container in the refrigerator. Protein bars last for about two weeks in the refrigerator. They can be left at room temperature for a day in a ziplock bag or airtight container, but not much longer than that.
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