These Low FODMAP Browned Butter Maple Nut Bars are super easy to make and start with browning butter on top of the stove. The nuts are added to the butter so that they are toasted right in the browned butter for maximum flavor. Maple syrup is the low FODMAP sweetener highlighted here.
Make sure that you use pure maple syrup.
Nuts About Nuts
These bars are all about the maple and the nuts. Make sure your nuts are super fresh. Nuts are high in fat and can go rancid quite easily. We like to buy in bulk and purchase just what we need.
Both pecans and walnuts have low FODMAP serving sizes and can used interchangeably in this recipe.
And if browned butter is your craving, check out our Browned Butter Coconut Pancakes, seen below.
For More Brownies & Bars…
Following the low FODMAP diet does not mean you have to feel deprived. Check these out:
- Gluten-Free Low FODMAP Thick & Fudgy Oreo Brownies
- Low FODMAP Mint Brownies
- Low FODMAP Nutella Brownies
- Toasted Almond Coconut Fudge Brownies
- Low FODMAP One-Bowl Brownies
- One-Bowl Low FODMAP S’Mores Brownies
- Low FODMAP Espresso Bars
- Low FODMAP Mocha Chocolate Chunk Bars with Whiskey Salted Caramel
- Low FODMAP Chewy Granola Bars
- Protein & Fiber Low FODMAP Snack Bars
- Low FODMAP Peanut Butter & Jelly Bars
- Low FODMAP Breakfast Bar
- Low FODMAP Browned Butter Apple Bars with Cinnamon Maple Frosting
- Low FODMAP Chocolate Chunk Kahlua Buttercream Bars
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
- Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly used to give it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are/were presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Currently FODMAP Friendly lists butter as containing no FODMAPs, which is more accurate to FODMAP content, and does not overlay government guidelines. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Pecans: Pecans: Monash and FODMAP Friendly have both lab tested pecans. Monash says that a low FODMAP serving size is 15 pecan halves or 30g. The now removed small print told us that they are not High FODMAP until they reach a 100 g serving size, or about 40 halves. The FODMAP Friendly lab tested low FODMAP amount is ¼ cup (30 g; approximately 15 pecan halves). The max low FODMAP serving is 120 g.
- Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions; max low FODMAP serving is 150 g. Monash also lists the 30 g amount as low FODMAP and pegs the volume at 15 walnut halves.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.
Browned Butter Maple Nut Bars
These bars are easy enough to make in the time it takes for the oven to preheat and feature the flavors of maple syrup, nuts and rich, browned butter.
Low FODMAP Serving Size Info: Makes 16 bars; serving size 1 bar
Ingredients:
- 1 1/4 cups (180 g) low FODMAP, gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Baking Flour
- 1/2 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1/2 teaspoon salt
- 1/2 cup (1 stick; 113 g) unsalted butter, cut into pieces
- 3/4 cup (75 g) whole pecans or walnut halves, chopped
- 2/3 cup (165 ml) pure maple syrup
- 1 teaspoon vanilla extract
- 1 large egg, at room temperature
Preparation:
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Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat an 8-inch (20 cm) square pan with nonstick spray. Line with parchment paper cut to fit so that it covers the bottom and overhangs on two sides.
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Whisk flour, baking powder and salt together in a small bowl to aerate and combine; set aside.
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Melt the butter in a saucepan over medium heat, add nuts and continue to cook until butter is browned but not burned. Swirl pan a couple of times during the process to brown butter and toast the nuts. Allow to cool.
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Whisk maple syrup into butter/nut mixture, then whisk in, vanilla and then the egg, blending well. Stir in flour mixture, mixing just until blended. Spread evenly into prepared pan.
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Bake for about 20 to 25 minutes or until bars are light golden brown, are slightly puffed and the edges have begun to come away from the sides of the pan. A toothpick inserted in the center will come out with a few moist crumbs clinging. Place pan on rack until cool. Cut into 16 (4×4). Store at room temperature in airtight container up to 3 days in single layers separated by parchment paper.
Notes:
Tips
- Darker colored maple syrup will have a more robust taste, which we like for baking.
- Make sure your nuts are fresh! Buy just what you need. If you have leftovers, store in airtight containers in the freezer and use within a few months.
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.
AMAZING!!! I made this for two sets of company this weekend, it was loved by all, and no one knew that it was gluten free! 🙂 They’re so decadent without feeling sickly sweet. A real treat. Thank you!!!
Heather, thank you for letting us all know your experience! So many of the brownies and bars are much sweeter so this is a good choice when you want a treat but are looking for something a tad more moderate.
Can we add other things to this? Like chocolate powder, peanut butter? Etc
Diana, the problem with altering low FODMAP recipes is that I cannot then assure you that the recipe remains low FODMAP. We do have other bars that feature the flavors that you are looking for and I would stick with those for those approaches.