Happy Friday, Friends!
This morning I got up early and the sun was rising–it was the most gorgeous orange, yellow and pink. What a great start to the weekend! Beauty is all around us if we look for it!
I wanted to share with you a wildly popular Instagram post that I posted this week. It is a healthier version of a dark chocolate peanut butter cup –made into a bite size balls.
These are made with simple pantry staples–and they are truly delish!
Here is the recipe and I hope you enjoy it!
Peanut Butter, Oat and Dark Chocolate Bites
Category Low FODMAP Desserts & Other
- 1/2 cup all natural well-stirred chunky or creamy peanut butter
- 1/4 cup maple syrup
- 1/4 cup plus 1 tablespoon oat flour (I blended rolled oats in blender until flour consistency)
- 3/4 cup dark chocolate morsels
- sea salt flakes, optional
- Blend peanut butter, maple syrup, and oat flour to creamy consistency in small bowl.
- Place peanut butter mixture in the refrigerator to set for 15 minutes.
- When mixture has cooled, melt dark chocolate chips in microwave safe bowl in microwave about 1 minute to 1 minute 30 seconds. Handle bowl carefully--as it may get hot. Stir chocolate until creamy. (Place back in microwave, for 10-20 seconds, if chocolate needs more heating to melt)
- Roll peanut butter into about 10-12 balls about 1 heaping tablespoon of dough.
- Individually, add peanut butter ball in melted chocolate, rolling around to cover the ball completely.
- Remove from melted chocolate, carefully, with a fork on the bottom of the ball, allowing excess chocolate to drip off.
- Add chocolate covered peanut butter ball onto small parchment paper lined tray.
- Add flaked salt immediately, if using.
- Continue to finish up dough.
- Place balls in the refrigerator to set, about 30 minutes.
- 2 bites=1 low FODMAP serving
10 replies on “Peanut Butter, Oat and Dark Chocolate Bites“
Any suggestions for those in families w/ peanut allergies? I’m low-FODMAP and my son has a severe peanut allergy so peanuts/peanut butter can never be in our house. Our dog can’t even eat peanut butter treats.
I wonder if you could use almond butter or sunflower butter in place of the peanut butter.
Yes, I believe those options would work well. If the sunflower butter is sweetened–you may need to reduce maple syrup (use 1-2 Tablespoons instead) and oat flour slightly less (perhaps leave it a 1/4 cup only) so it’s not too sweet and consistency remains the same.
These sound wonderful, and I would love to make them. Does anyone know why, digestively, I can eat peanuts and other nuts, but the nut butters do not work for me? Perhaps the oatmeal will help.
One consideration is to evaluate if you tend to eat “something” with the nut butter that is the actual culprit.
Peanuts aren’t really nuts – they are legumes. So tree nuts might be different for you.
Same question from me for same reason. Also, can you substitute rice and/or coconut flour for the oat flour? I am one of those Celiac people who cannot tolerate oat products, even if certified GF. Thanks!
It certainly worth a try, Rhiannon. From a FODMAP standpoint, coconut flour is high fodmap–but you wouldn’t be getting much in 1-2 bite portion. I think almond flour would provide best flavor profile–but this recipe is worth experimenting with…
Thanks Kate and friends for sunflower butter suggestions and accommodations for such. Glad to hear that experimenting with the flour(s) just might work. Due to allergies to nuts/seeds, I can’t use almond flour, much as I’d like to. I had forgotten about coconut flour being high FODMAP — darn. I’ll see what I can “cook up” with rice flour….and maybe tigernut flour (not truly a nut, despite the name, 🙂 ). I wonder about teff flour or quinoa flour? Looks like I’ll be busy over this Superbowl weekend, LOL!
These are delicious. Thank you for sharing the recipe. I made them as a Valentine treat for my husband and me. Do you think they would freeze well?
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