Oat Energy Balls
Creamy peanut butter meets chewy oats in these no-bake bites—portable energy that won't trigger a flare. Ready in 15 minutes, shelf-stable for weeks, and gentle enough for remission snacking.
Oat Energy Balls
Creamy peanut butter meets chewy oats in these no-bake bites—portable energy that won't trigger a flare. Ready in 15 minutes, shelf-stable for weeks, and gentle enough for remission snacking.
Ingredients
- Low FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Combine the oats, peanut butter, honey, chocolate chips (if using), flaxseed (if using), vanilla, and salt in a large mixing bowl.
Equipment: large mixing bowl, measuring cupsStir vigorously with a wooden spoon until the mixture comes together into a sticky dough—this takes about 2-3 minutes of mixing. The peanut butter should coat all the oats evenly.
Cover the bowl and refrigerate for 15 minutes, until the mixture firms up enough to handle without sticking to your hands.
Tip: Chilling makes the mixture easier to handleScoop about 1 tablespoon of the mixture and roll it between your palms to form a smooth ball. Repeat until you have 12 balls total.
Place the energy balls on a parchment-lined tray or plate, spacing them slightly apart.
Equipment: parchment paper, baking sheetRefrigerate uncovered for at least 30 minutes, until firm to the touch and no longer sticky on the surface.
Transfer to an airtight container and store in the refrigerator.
Equipment: airtight container
Notes
Storage
Refrigerate in an airtight container for up to 2 weeks. For longer storage, freeze in a single layer on a tray, then transfer to a freezer bag for up to 3 months. Thaw in the refrigerator or eat frozen for a firmer texture.
Smooth peanut butter only
Chunky peanut butter contains whole nut pieces that can mechanically irritate the gut lining. Stick with smooth, creamy varieties. Natural peanut butter works but may be slightly oilier—just stir well before measuring.
Low-FODMAP swap
Honey is high-FODMAP above 1 teaspoon. If you're following low-FODMAP strictly, substitute with maple syrup or rice malt syrup at a 1:1 ratio. Both are low-FODMAP up to 2 tablespoons.
Oat type
Old-fashioned rolled oats provide the best texture. Quick oats work but make softer, less chewy balls. Steel-cut oats are too hard—don't substitute.
Flaxseed
Ground flaxseed adds omega-3s and a slight binding effect. Only use pre-ground flaxseed meal—whole seeds pass through undigested and may irritate strictures or narrowed areas.
Make-ahead
Double the batch and keep a stash in the freezer for grab-and-go energy. Perfect for travel or when you need quick calories during low-appetite days.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
