Low FODMAP Peanut Butter and Jelly Bars

Low FODMAP Peanut Butter and Jelly Bars

RECIPE Low-FODMAP, Acid Reflux, GERD, IBS
Published on Friday, March 22, 2024 by Jessie Hulsey

Craving a classic childhood treat with a digestive-friendly twist?

Discover the perfect blend of nostalgia and digestive health with our Low FODMAP Peanut Butter and Jelly Bars recipe. Whether following a Low FODMAP diet or simply seeking a delicious treat, these bars offer a delightful twist on a classic favorite!

March is National Peanut Month: Celebrate with Low FODMAP Treats

March is not only a month for welcoming the arrival of spring but also a time to celebrate National Peanut Month. Often considered a classic American snack, Peanuts take the spotlight during this month-long celebration. While peanuts are a beloved treat for many, individuals following a Low FODMAP diet may wonder if they can still enjoy them without triggering digestive discomfort.

Are Peanuts Low FODMAP?

Peanuts themselves are considered Low FODMAP in small serving sizes, making them a suitable option for those adhering to a Low FODMAP diet. One serving, 32 peanuts, is considered safe per Monash University. It’s important to be mindful of flavored or seasoned peanuts as they may contain high FODMAP ingredients. 

Incorporating peanuts into recipes like our Low FODMAP Peanut Butter and Jelly Bars adds a nutty flavor and a dose of protein, making them a satisfying and nutritious snack option for National Peanut Month and beyond. 

Why You’ll Love Low FODMAP Peanut Butter and Jelly Bars

  • Quick and Easy Preparation: Enjoy the convenience of whipping up a batch of Low FODMAP Peanut Butter and Jelly Bars in no time. With simple instructions and minimal ingredients, these bars are perfect for a last-minute dessert without spending hours in the kitchen.
  • Flavorful Combination: Experience the irresistible flavor pairing of creamy peanut butter and sweet jelly in every bite. The rich, nutty taste of peanut butter blends perfectly with the fruity sweetness of the jam, creating a delicious treat just like your favorite childhood lunch.
  • Perfect for Get Togethers: Whether hosting a gathering or attending a potluck, these bars will surely be a hit with guests. Their handheld size makes them easy to serve, while their crowd-pleasing flavor ensures they'll disappear quickly from the dessert table. 

Variations

Get creative with these Low FODMAP Peanut Butter and Jelly Bars by exploring a variety of delicious variations to suit your taste preferences.

  • Nut-Free Option: Substitute the peanut butter with sunflower seed butter for a nut-free alternative.
  • Chocolate Twist: Add a layer of dairy-free chocolate chips to the berry jam before baking for a decadent chocolatey flavor.
  • Nutty Bliss: Incorporate chopped Low FODMAP nuts, such as pecans or walnuts, into the shortbread dough for an extra crunch and nutty flavor profile that complements the peanut butter and jelly layers.
  • Chocolate Drizzle: After the bars have cooled, drizzle melted dark chocolate over the top for an indulgent touch that pairs perfectly with the peanut butter and jelly flavors.

FAQS (Frequently Asked Questions)

Can I use regular peanut butter for this recipe?

While you can use regular peanut butter, checking the ingredients for any added high-FODMAP sweeteners or additives is essential. Opting for a natural peanut butter without added sugars or sweeteners is ideal for keeping the bars Low FODMAP.

Can I substitute the berry jam with a different flavor?

Yes, feel free to customize the recipe with your favorite Low FODMAP jam flavors, such as strawberry or raspberry. Just be sure to check the ingredients to ensure they comply with your dietary needs.

Can I substitute almond butter for peanut butter in this recipe?

Yes, you can substitute almond butter for peanut butter in this recipe if you prefer or have peanut allergies. Almond butter offers a similar creamy texture and nutty flavor that compliments the sweetness of the jelly. Be sure to choose a variety of almond butter without added high-FODMAP ingredients, and remember that the flavor profile may vary slightly from using peanut butter.

[[ recipeID=recipe-8lt5zpzku, title=Low FODMAP Peanut Butter and Jelly Bars ]]

  • Article Comments

These look awesome!!

From Kit B on 03/25/2024 at 08:36 AM

Leave a comment on this article:

  • Related Products

UNSALTED CRUNCH Almond Butter (16oz)
UNSALTED CRUNCH Almond Butter (16oz)

Acid Reflux
GERD
Strawberries (2 lbs)
Strawberries (2 lbs)

Low-FODMAP
Acid Reflux
GERD
IBS
Gluten Free All Purpose Flour (32 oz.)
Gluten Free All Purpose Flour (32 oz.)

Low-FODMAP
Acid Reflux
GERD
IBS

  • Jessie Hulsey

    RD, LD

  • Related Articles

Low FODMAP Spring Vegetable Frittata
Low FODMAP Spring Vegetable Frittata
RECIPE INSIDE
Low FODMAP Blueberry Crisp
Low FODMAP Blueberry Crisp
RECIPE INSIDE
Low FODMAP Lemon Dill Potato Salad
Low FODMAP Lemon Dill Potato Salad
RECIPE INSIDE

  • Latest Articles

The Powerhouse Pesto: Creamy Tofu Pesto (NUT FREE)
The Powerhouse Pesto: Creamy Tofu Pesto (NUT FREE)
RECIPE INSIDE
The Gut-Testosterone Connection: Part 2
The Gut-Testosterone Connection: Part 2
Minimize Waste, Maximize Savings: Mastering Food Date Labels
Minimize Waste, Maximize Savings: Mastering Food Date Labels
PCOS and IBS: Wellness Strategies for Optimal Health
PCOS and IBS: Wellness Strategies for Optimal Health

Low FODMAP Peanut Butter and Jelly Bars

Indulge in the nostalgic flavors of childhood with our delicious Peanut Butter and Jelly Bars recipe. Combining creamy peanut butter, sweet jam, and a buttery shortbread crust, these bars are a yummy twist on a classic favorite!

Servings: 12

Keywords:

  • Prep Time: 10 mins
  • Cook Time: 30 mins
  • Total Time: 40 mins

Ingredients

Instructions

Ingredients

  • 1/2 cup unsalted butter, softened
  • 3/4 cup creamy peanut butter
  • 1/2 cup granulated sugar
  • 1 teaspoon vanilla extract
  • 2 cups gluten-free all-purpose flour
  • 1/4 teaspoon salt
  • 3/4 cup jam

Instructions

  1. Preheat your oven to 350°F and line a 9 x 9-inch baking pan with parchment paper,  ensuring that the paper extends over the edges for easy removal later.
  2. Using a stand mixer or hand mixer, blend together the softened butter, creamy peanut butter, granulated sugar, all-purpose flour, salt, and vanilla extract until a crumbly dough forms.
  3. Press two-thirds of the prepared shortbread dough evenly into the bottom of the lined pan to form a firm base layer.
  4. Spread the desired jelly or jam over the dough, ensuring an even and thick layer.
  5. Crumble the remaining one-third of the dough over the jam layer, allowing some spots of jam to peek through.
  6. Bake the bars in the preheated oven for 25-30 minutes, or until the edges are lightly golden brown and the center is set.
  7. Once baked, allow the peanut butter and jelly bars to cool completely in the pan before lifting them out using the parchment paper edges and cutting them. 
  8. Serve and enjoy!

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 12

Amount Per Serving
Calories 330
% Daily Value*
Total Fat 15.7g 24%
Saturated Fat 6.2g 31%
Trans Fat 0g
Sodium 130mg 5%
Total Carbohydrate 42.3g 14%
Dietary Fiber 3.9g 15%
Sugars 19.6g
Protein 6.1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

Feel free to use crunchy peanut butter for added texture or natural peanut butter for a healthier option. Ensure that the peanut butter does not contain any added high-FODMAP ingredients.


Store the cooled peanut butter and jelly bars in an airtight container at room temperature for up to 3-4 days. For longer storage, refrigerate them for up to one week or freeze for up to one month. Allow frozen bars to thaw in the refrigerator overnight before serving.