Low FODMAP Cranberry White Chocolate Energy Balls
Sweet/tart chewy dried cranberries have a natural affinity with sweet, creamy white chocolate. Here they come together in our easy-to-make Low FODMAP Cranberry White Chocolate Energy Balls.
Dried Cranberries Can Be Low FODMAP
Monash University has lab-tested raisins as well as dried cranberries. They are low FODMAP in amounts of 1 Australian tablespoon (13 g for raisins; 15 g for dried cranberries.)
They contain fructans and veer into Moderate FODMAP territory at 1 ½ tablespoons. Still, there is a total of ½ cup, which is 8 tablespoons, called for and our recipe makes about 24 balls.
Even with a serving size of 2 balls, you will still be eating a low FODMAP amount of dried cranberries.
Choose Your Sweetener
You can use either maple syrup or rice syrup for these Low FODMAP Cranberry White Chocolate Energy Balls. The maple syrup will yield a sweeter result.
The rice syrup is a more subtle sweetener and also has the advantage of being stickier, which helps these balls hold together and makes the rolling process go more smoothly.
White Chocolate Is Low FODMAP
Read more in our post All About White Chocolate. 25 g of white chocolate is considered low FODMAP. Make sure to buy high quality white chocolate, which will have cocoa butter listed as the fat on the label.
Do not buy any white chocolate that uses alternative fats, such as cottonseed oil, soybean oil or any fat other than cocoa butter.
Also be sure to check out our PB Chocolate Energy Balls, ones that taste like an Almond Joy bar, even ones with RAINBOW SPRINKLES! We have a Trail Mix energy ball, too.
Low FODMAP Cranberry White Chocolate Energy Balls
The classic combo of tart cranberries & sweet white chocolate are combined on our Low FODMAP Cranberry White Chocolate Energy Balls
Low FODMAP Serving Size Info: Makes 24 balls; 12 servings; serving size 2 balls
Ingredients:
- 1 cup (99 g) old-fashioned oats; use gluten-free if following a gluten-free diet
- 1/2 cup (135 g) natural peanut butter
- 1/3 cup (75 ml) maple syrup or rice syrup
- 1/2 cup (53 g) dried cranberries, coarsely chopped
- 4- ounces (115 g) white chocolate, chopped or white chocolate chips
- 1/8 teaspoon vanilla extract
Preparation:
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Place oats, PB, maple syrup or rice syrup, cranberries, white chocolate and vanilla in a bowl and stir together very well with a sturdy wooden spoon, large, firm silicone spatula or your hands until thoroughly combined. We like to use our stand mixer fitted with the flat paddle and highly recommend this approach.
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Roll the mixture into small, bite-size balls about 1-inch (2.5 cacross. We use a tiny scoop to help the process. If the mixture is too soft, simply cover with plastic wrap and refrigerate until firm enough to roll. Refrigerate in an airtight container for up to 1 week or freeze up to 1 month.
Dédé's Quick Recipe Tips Video
Notes:
Tips
- Not all white chocolate is created equal. Read All About White Chocolate for more info. In brief, make sure that cocoa butter is the only fat listed on the ingredient label.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Low FODMAP Recipes Created Just For You!
We take low FODMAP recipes seriously at FODMAP Everyday®. That’s why Dédé oversees our Test Kitchen and makes sure that each and every recipe works – and is low FODMAP following the most up-to-date science.
Read our article How Are Low FODMAP Recipes Created? for more in-depth information.
Rest assured that you will not find more trustworthy or delicious low FODMAP recipes anywhere – several hundred and counting.
FODMAP Everyday®Low FODMAP Recipes At A Glance:
- FODMAP Everyday®is accredited by FODMAP Friendly.
- Dédé is low FODMAP trained by Monash University.
- Dédé is also individual accredited as a recipe developer and FODMAP educator by FODMAP Friendly.
- We maintain our own professional Test Kitchen.
- Dédé has over 30 years of professional recipe development experience, including her stint as a Contributing Editor for Bon Appetit magazine and has written 17 cookbooks.
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