Low FODMAP Peanut Butter and Jelly Bars

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.

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