Low FODMAP

    Low FODMAP Energy Balls (No-Bake, 15 Minutes)

    S
    Sarah Mitchell, RDN    •July 1, 2026

    Total Time

    15 min

    Servings

    6

    Prep

    10 min

    Cook

    5 min

    Share:
    Low FODMAP Energy Balls (No-Bake, 15 Minutes) — low FODMAP snack ready to serve
    Sarah Mitchell, RDN
    Written & reviewed by Sarah Mitchell, RDN• Monash FODMAP Trained Dietitian
    Published July 1, 2026

    These 5-ingredient no-bake low FODMAP energy balls are packed with peanut butter, oats and dark chocolate chips — the perfect gut-friendly grab-and-go snack for IBS. Ready in 15 minutes and Monash-portion-safe at 2 balls per serving.

    Ingredients

    • 1 cup gluten-free rolled oats (Monash-safe at 1/2 cup dry)
    • 1/2 cup natural peanut butter (100% peanuts, no HFCS)
    • 1/4 cup pure maple syrup (NOT honey)
    • 1/4 cup dark chocolate chips (30g portion is low FODMAP)
    • 2 tbsp chia seeds
    • 1 tsp vanilla extract
    • Pinch of salt

    Instructions

    1. Combine dry ingredients. In a large mixing bowl, add the rolled oats, chia seeds and pinch of salt. Stir with a fork.

    2. Add wet ingredients. Pour in the peanut butter, maple syrup and vanilla extract. Mix vigorously with a sturdy spoon until a thick dough forms — about 90 seconds.

    3. Fold in chocolate chips. Sprinkle in the dark chocolate chips and fold gently. Do not overmix.

    4. Chill 10 minutes. Cover and refrigerate — this firms up the peanut butter and makes rolling easier.

    5. Roll into balls. Scoop 1 tablespoon of dough and roll firmly between your palms. You should get 12 balls. Place on a parchment-lined tray.

    6. Chill to set. Refrigerate for another 30 minutes before eating.

    Storage

    Store in an airtight container in the fridge for up to 7 days or freeze for up to 3 months. Perfect for meal prep with our Grocery List Builder.

    Serving Size

    2 balls per serving keeps you within Monash-approved portions.

    FODMAP Notes

    Every ingredient in this recipe is Monash-tested low FODMAP at the portions used:

    • Rolled oats: Green at 1/2 cup dry per serve. Use certified gluten-free if coeliac.
    • Peanut butter: Green at 2 tbsp. Choose 100% peanuts — many brands add honey/HFCS. Check with our FODMAP Food Checker.
    • Maple syrup: Green at 2 tbsp. The correct low FODMAP swap for honey.
    • Dark chocolate chips: Green at 30g (about 3 tbsp).
    • Chia seeds: Green at 2 tbsp.

    Stick to 2 balls per sitting during elimination. During reintroduction, trial larger portions using our Symptom Tracker. For more grab-and-go ideas, browse our Low FODMAP Snacks Hub.

    This recipe follows guidelines from the Monash University FODMAP Program.

    Storage Tips

    Store in an airtight container in the refrigerator for up to 3-4 days. This recipe freezes well for up to 3 months.

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