FODMAP friendly peanut butter protein bars

Today I’m sharing a recipe from the Low-FODMAP Diet Beginner’s Course – keep reading to find out everything you need to know about it!

These low FODMAP no-bake peanut butter protein bars contain only five simple ingredients, most of which you probably already have in your low-FODMAP stash. They’re decadent, sweet and nutty and they contain 10 grams of protein each – perfect to have on hand as a snack, to enjoy as a post-workout meal or after a long trip or walk. I get quite a few questions around protein powder, recipes and the Low FODMAP Diet and this post is a brilliant explainer about the basics. This recipe uses egg white protein powder, but you can use any suitable protein powder listed in the link – rice, pea or hemp.

“So what is the Low-FODMAP Diet Beginner’s Course, where this delicious recipe comes from” I hear you ask?

The Low-FODMAP Diet Beginner’s Course has been created by Colleen Francioli, a certified nutritionist with a focus on helping people with IBS and other functional gastrointestinal disorders (FGIDs). You might know her as ‘FODMAP Life‘ – Colleen has suffered from IBS herself and found success with the low-FODMAP diet, which makes the course even more personal. Also featuring on the course are two other fab dieticians with a similar stress-free approach to health, Diana Reid, RN, MPH and Joanna Baker, APD, AN, RD.

It’s everything I wished I’d had access to when I was introduced the diet – all the information you need for the diet in one place, with tips and guidance from registered dieticians. I hear from so many people that they’re told to go on the diet by their doctor or dietician but unfortunately given no support in implementing it into their everyday life. This course offers that support, with over 30 modules packed full of info to help you start the Elimination Phase (the first of the three phases), read food labels and meal prep effectively. The fact that it’s written by dieticians means you know the information is correct.

The full spiel:

  • Learn what FODMAPs actually are
  • Have all the right tools in order to get started on the low-FODMAP diet, start the Elimination Phase, make your way through the entire Challenge Phase and learn how to maintain the Modified Phase
  • Have access to a private Facebook page and ask dieticians questions every week
  • Learn how to read labels and choose the right low-FODMAP foods
  • Learn how to add flavour to meals – food doesn’t need to be boring!
  • Get a list of easy snack and meal ideas
  • Enjoy eating out, on the go, when travelling or at events and parties
  • Get one FREE month access to an online low-FODMAP recipe manager
  • Start to meal prep for success
  • Take a good look at how your lifestyle may be affecting your digestion, explore the psychological part IBS and how eating habits and stress can affect symptoms
  • So much more!
Low FODMAP peanut butter protein bars

I also love that by enrolling in this course you have access to an exclusive online recipe manager and a private support group, so you can interact with a community going through the same thing as YOU. So great to be able to talk about your new lifestyle with others and to share what you’re all learning. Also amazing to be able to ask dieticians questions – without having to wait weeks until your next doctors appointment.

I really believe that great dieticians spreading the word about the Low-FODMAP Diet and how to implement it properly can only be a good thing – especially because it’s coming from trusted sources. So scroll down to view this delicious recipe and head over to HERE to sign up!

1 hour 10 minutes
Serves 12


260 grams natural creamy peanut butter
240ml maple syrup
1 teaspoon vanilla bean paste or pure vanilla extract
150g gluten-free rolled oats
100g unflavoured egg white protein powder or other FODMAP friendly protein powder
Pinch of sea salt


Line a 9×9-inch pan with baking parchment or cling film and put to one side. In a medium microwave-safe bowl, heat the peanut butter and maple syrup on high for 30 seconds. Stir. Place the bowl back in microwave and heat for another 30 seconds. Add the vanilla bean paste, followed by the oats and the protein powder and salt. Stir everything together well until fully combined.

Spread the peanut butter mixture evenly into your prepared pan. Use a spoon or spatula at first and then go in with clean hands and press down with your palms to make sure everything spreads out evenly. Refrigerate, uncovered, for minimum 1 hour.

Remove from the fridge and cut into 12 bars. Enjoy or cover and store in the refrigerator for about one week.

I love seeing what you’ve created – so if you make this recipe (or any other from this site) please take a photograph and tag me @shecanteatwhat or with #shecanteatwhat and #fodmapfriendlykitchen on social.

*Thank you to the Low-FODMAP Diet Beginner’s Course for sponsoring this post! This post contains affiliate links, all opinions are my own