Low FODMAP Ginger-Cardamom Pumpkin Seed Oat Bars
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Learn more →Ingredients
12 servings
For the bars
- 2 ½ cups rolled oats
Ingredient noteA serving of up to about 1/2 cup of rolled oats is low in FODMAPs. This recipe contains only about 3 1/3 tablespoons per serving, making it likely Low FODMAP. If you prefer to always avoid rolled oats, please tap it and change its rating to Red.
- 1 cup raw pumpkin seeds
- ½ cup unsweetened shredded coconut
- 1 tsp ground ginger
- 1 tsp ground cardamom
- ½ tsp ground cinnamon
- ¼ tsp fine sea salt
- ½ cup coconut oil, melted
- ½ cup pure maple syrup
- 1 tsp pure vanilla extract
- 2 tbsp chia seeds (optional)Ingredient note
Chia seeds only become a problem on a low FODMAP diet in larger amounts; this recipe uses only about 1/2 teaspoon per serving, so it is likely Low FODMAP. If you prefer to always avoid chia seeds, please tap it and change its rating to Red.
Instructions
- 1
Preheat the oven to 350°F (175°C). Line a 9x13-inch baking pan with parchment paper, leaving a 1-inch overhang on the long sides.
- 2
Spread the rolled oats and pumpkin seeds on the lined pan in an even layer. Toast in the preheated oven for 8–10 minutes, stirring once halfway through, until the oats are lightly golden and the pumpkin seeds are fragrant and beginning to pop.
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