Banana Peanut Butter Rice Cakes
Crisp rice cakes spread with creamy peanut butter and topped with sliced banana. A no-cook snack with gentle carbs when your gut needs simplicity—ready in 5 minutes.
Banana Peanut Butter Rice Cakes
Crisp rice cakes spread with creamy peanut butter and topped with sliced banana. A no-cook snack with gentle carbs when your gut needs simplicity—ready in 5 minutes.
Ingredients
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
Instructions
Place the rice cakes on a serving plate or cutting board.
Spread 1 tablespoon smooth peanut butter onto each rice cake, covering the surface evenly from edge to edge.
Slice the banana into thin rounds (about 1/4-inch thick) and arrange them in a single layer on top of the peanut butter.
Drizzle lightly with honey if using, about 1/2 teaspoon per rice cake.
Tip: Skip honey during low-FODMAP elimination phaseSprinkle with a small pinch of cinnamon if desired, for warmth and natural sweetness.
Serve immediately while the rice cakes are still crisp.
Notes
Storage
Best eaten immediately while rice cakes are crisp. If needed, store assembled snacks in the refrigerator for up to 2 hours, though rice cakes will soften. For meal prep, pack components separately and assemble when ready to eat.
Rice cake selection
Choose plain white rice cakes with minimal ingredients—just rice and salt. Avoid varieties with added corn, seeds, or high-fiber grains, which may increase digestive irritation.
Banana ripeness matters
Use firm yellow bananas without brown spots. According to Monash University research (2017), ripe bananas with brown spots contain higher fructans and are only low-FODMAP up to 1/3 of a medium banana. Firm yellow bananas stay green-light at 1 whole medium banana.
Nut-free option
Substitute sunflower seed butter (SunButter) or tahini for peanut butter. Both are creamy, gut-friendly alternatives that work well during flares. Choose smooth, unsweetened versions.
SCD alternative
Rice cakes are illegal on SCD since all grains are prohibited. Substitute with SCD-legal almond flour crackers, though this increases fiber content.
Travel-friendly
Pack rice cakes, a single-serve peanut butter packet, and a banana separately in a lunch bag. Assemble when ready to eat—works well for work, appointments, or when you need something gentle on the go.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
