Low FODMAP Protein Bars
Low FODMAP Protein Bars
- 1 tablespoon peanut butter
- 1 tablespoon coconut oil (or more peanut butter)
- 2 tablespoons maple syrup
- 2 tablespoons water
- ½ cup (5 scoops) Vital Proteins Collagen Peptides, or 2.5 scoops Phormula-1 Natural — see notes for substitutions
- ¼ teaspoon salt
- ¼ teaspoon ginger, optional
- ¼ teaspoon turmeric, optional
- 1 teaspoon cinnamon
- Dash ground black pepper (optional —this helps your body absorb the beneficial compounds in the turmeric)
- 1 cup oats
- ½ cup puffed rice
- ½ cup puffed millet (or more puffed rice, or vise versa)
- ½ cup total of nuts or seeds (I like pumpkin seeds, sunflower seeds, flax seeds, or walnuts. Usually I’ll use a couple of types)
- 2-4 tablespoons cocoa powder, optional
- Combine peanut butter, coconut oil, maple syrup, and water in a bowl and microwave for 30 seconds. Whisk to combine everything. Microwave for an additional 30 seconds (and whisk again).
- Add protein powder and whisk until combined and there are no clumps (depending on your protein powder, you may need to mix it more). Add salt, cinnamon, and any other spices and whisk again. Add oats puffed rice and/or millet, nuts, and any other add-ins and mix until combined.
- Line a bread pan with foil and firmly press mixture down into pan, making sure it's spread evenly. 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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