Hooray for no bake low FODMAP peanut butter brownie bites! These easier-to-eat plant-based energy balls are one delicious and nutritious snack. They’re loaded with simple, gut-friendly ingredients, including Sandhu’s Sunfiber, a low FODMAP fiber that supports a bloat-free gut, healthy digestion, and regularity.
Gluten-free, dairy-free, and packed with rich cocoa and natural peanut butter, these bites taste like dessert but are made for everyday snacking. And the best part? You don’t even need to turn on the oven.
Why Low FODMAP Snacks Matter
For people sensitive to certain carbs, eating high-FODMAP foods may cause occasional bloating or discomfort. That’s why low FODMAP options—like these brownie bites—can be a helpful choice.
Each bite includes 1 scoop of Sandhu’s Sunfiber, a gentle low FODMAP fiber made from guar beans. It mixes in smoothly without changing taste or texture, and it works alongside chia seeds and oats to help support healthy digestion and everyday comfort.
What You’ll Need
The ingredient list is short and friendly to most diets. You’ll also need a food processor to mix everything quickly.
Ingredients:
- 1 1/4 cup rolled oats (certified gluten-free)
- 1/2 cup natural peanut butter
- 1/3 cup pure maple syrup
- 2 tablespoons unsweetened cocoa powder
- 2 tablespoons mini chocolate chips
- 1 tablespoon chia seeds
- 1 scoop Sandhu’s Sunfiber
- 1 teaspoon vanilla extract
- 1/8 teaspoon sea salt
These ingredients are all naturally gluten-free and low FODMAP when used in the listed amounts. The addition of Sunfiber makes these bites more functional without sacrificing taste.
Step-by-Step Instructions
- Pulse the Oats
Add the oats to a food processor and pulse until they resemble coarse flour. This helps the bites hold together better.
- Blend the Base
Add peanut butter, maple syrup, cocoa powder, vanilla, sea salt, and 1 scoop of Sandhu’s Sunfiber. Blend until the dough comes together and pulls away from the sides.
- Fold in the Good Stuff
Transfer the dough to a bowl. Add chia seeds and mini chocolate chips. Stir well to combine everything evenly.
- Roll into Bites
Scoop out small portions (about a tablespoon each) and roll them into balls. A classic 1/4 cup measuring scoop helps portion out several bites at once.
- Chill and Serve
Place the bites on a parchment-lined tray and chill for at least 30 minutes. This step helps them firm up and stay chewy.
Customizations and Swaps
- Nut-Free Option: Use sunflower seed butter instead of peanut butter.
- Different Texture: Roll in crushed puffed rice or shredded coconut.
- Milder Sweetness: Replace 1 tablespoon of maple syrup with almond milk.
- Extra Crunch: Add 1/4 cup of pumpkin seeds or crushed peanuts.
If you're making these for kids, you can swap the cocoa for carob powder to create a naturally sweeter taste without any added sugars.
Storage Tips
These brownie bites store well in the fridge in an airtight container for up to a week. You can also freeze them for up to three months.
They're perfect to:
- Pop into a lunchbox
- Carry on hikes or road trips
- Munch on after workouts
- Pair with a banana for an on-the-go breakfast
Thanks to Sunfiber, they can help support regularity and comfort in the most convenient way.
Why Add Sandhu’s Sunfiber?
Sandhu’s Sunfiber is a tasteless, colorless powder that easily blends into snacks, smoothies, and baked goods. It's a gentle low FODMAP fiber that helps maintain balance in your gut without causing bloating.
Adding 1 scoop to this recipe makes it more than just a treat—it becomes a snack that supports your body's daily needs in a tasty, no-fuss form.
Snack Smart, Feel Good
These bloat-free peanut butter brownie bites are proof that gut-friendly snacks don’t have to be bland or boring. They offer that classic chocolate-and-peanut-butter combo we all love—just made in a way that helps you feel better after eating.
They’re also fun to make with kids, easy to store, and flexible enough to fit different diets. Whether you’re craving something sweet, need a mid-day bite, or want something to pack in your bag, these brownie bites check all the boxes.
Plus, the addition of Sandhu’s Sunfiber helps support gentle, steady digestion that fits right into your day.
Conclusion
You don’t have to give up flavor for comfort. With these no-bake, low FODMAP peanut butter brownie bites, you get the best of both worlds. Made with wholesome ingredients, a scoop of Sunfiber, and zero oven time, they’re ready in minutes and feel good to eat.
So go ahead—roll a batch this weekend, pop them in the fridge, and enjoy a snack that’s easy, satisfying, and supportive of a healthy, bloat-free gut. One scoop at a time, simple treats like this can help you stay on track without missing out on what you love.
