Are You a Reese’s Peanut Butter Cup Fan?
Need a mid-day pick me up? Yearning for a bit of a treat? Look no further than these Chocolate Peanut Butter Energy Balls. This recipe aligns with all of the most up-to-date Monash University science, which means you can rest assured that these are even Elimination Phase compliant.
The Perfect Snack Stash!
They are compact enough to stash in your briefcase, gym bag, kid’s lunch box or backpack and they taste like Reese’s Peanut Butter Cups, only these have no hydrogenated oils or preservatives. Plus, they are actually fun to make and you can whip up a batch in no time.
Freeze Them To Keep On Hand
Keep a batch of these in the freezer and you will never be without a low FODMAP treat. If you are not familiar with rice malt syrup it is a great low FODMAP sweetener to try when you don’t want the pronounced flavor of maple syrup, but want something with more interest than corn syrup.
In this recipe it lets the peanut butter and chocolate flavors shine through.
Rice Malt Syrup vs. Rice Syrup – They Are The Same!
By the way, it is called rice malt syrup on the Monash app but it is the very same product as rice syrup, which is good to know when you are shopping. Also, we do like to use either Teddie or Smucker’s peanut butter for this recipe; please note that Monash has not tested either product and this is not an endorsement on their part.
Note from Robin: You may be like me… you try to like those energy bars. You keep your mind open, you buy one of them from the thousands offered in the Whole Foods aisle and you put down frankly, too much money for what usually ends up tasting like chewy cardboard with tough raisins.
Or they are always made with dates…which are off limits in large amounts.
So when Dédé brought these over the first time for me to try I was really skeptical. I thought…oh…a ball of chewy cardboard! Okay…I’ll try them. Wow! Was that a Reese’s Peanut Butter Cup in that energy ball? No? Okay…can I have another?
By the end of the afternoon I had consumed about half of them- and put the rest in the freezer. Basically a treat as well as a way to ward off hunger and to keep my energy levels even. These have become one of my favorite go-to snacks – and truly a couple of them do the trick. Enjoy!
More Chocolate Peanut Butter Favorites
- Chocolate Peanut Butter Pie
- Chewy Chocolate Chunk Peanut Butter Cookies
- Buckeyes
- Muddy Buddies
- Chunky Rice Krispie Treats
- One-Bowl Low FODMAP Peanut Butter Oatmeal Chocolate Chunk Cookies with Raisins
Chocolate Peanut Butter Energy Balls
If you like the peanut butter and chocolate combo of Reese’s Peanut Butter Cups you are going to love these low FODMAP high protein treats.
Low FODMAP Serving Size Info: Makes about 20 balls; serving size 2 balls
Ingredients:
- 1/2 cup (135 g) smooth natural peanut butter
- 1 cup (99 g) old-fashioned oats (use gluten-free if on a gluten-free diet)
- 1/3 cup (75 ml) rice malt syrup
- 1/4 cup (37 g) roasted peanuts, chopped
- 2 1/2 ounces (70 g) dark chocolate, finely chopped, preferably 55% to 65% cacao
- 1/4 teaspoon kosher salt
Preparation:
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Combine all of the ingredients really well in a bowl with your hands, a sturdy wooden spoon, silicone spatula. It’s going to take some elbow grease because the rice syrup is very sticky. Or do what we do and mix these up in a stand mixer fitted with a flat paddle.
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Roll mixture into small 1-inch to 1 1/4-inch (2.5 to 3 cm) balls. The mixture needs to be compressed firmly using your fingers and palms. Chocolate Peanut Butter Energy Balls are ready to eat. Store in airtight containers at room temperature for up to 4 days or freeze up to 1 month.
Dédé’s Quick Recipe Tips Video
Notes:
Tips
- Using a scoop to form these will keep your portions in check! We highly recommend this technique. Here is one we love.
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.
Hello, can I use maple syrup as I believe this is low fodmap?
Many thanks
Satty
Hi Satty! Absolutely! The resulting balls will be much sweeter, but maple syrup is a great substitution. I had opted for the rice syrup as the chocolate makes these sweet enough. See how you like it, though!
Hi, I’m from Brazil and I don’t have easy access to syrup (any type, not just rice syrup). It is possible to make this recipe without using it?
The syrup helps it stick together. Can you get corn syrup? I know you said you coudn’t get any but figured I’d ask…you need something sticky
Thank you for this fantastic recipe! It satisfies the call for something sweet and the serving size is just right. They’re also not too ‘peanut buttery’, so are appreciated by my fussy eater. My children enjoy them too… both making them, and eating them. As we’re in Australia, we store ours in an airtight container in the refrigerator, to keep them in their ball shape (our room temperature is too hot) ?
Anna, thank you so much for writing to us and letting us know. We are thrilled that this is a multi-generational treat in your house. Right now I am looking at all the snow outside the Test Kitchen and a “hot” room seems months away, but yes, in our summer we would be refrigerating these as well!
Do you not have to cook these delicious looking choc / peanut balls?
Correct! They come together very quickly and easily without any baking. They are not a cookie, per se. They are a ball of peanut buttery, protein packed goodness!
Can you substitute the oats with gluten free cornflakes or weetbix? I am celiac and can’t have even the gf oats? Thanks
Hi Gina, I have no idea if cornflakes would work, but you could give them a try – and let us know if you do and how it worked out. I am confused about the Weetabix reference as they are 100% wheat and you said you are celiac. Perhaps you meant something else?
I love these and so does my daughter! We used maple syrup and I also added cocoa powder to them. Thank you for sharing!!
Sounds great! Watch the FODMAPs with the added cocoa but of course, if they are sitting well with you digestion-wise, then you already know!
Can I substitute barley malt syrup in place of the rice syrup? And if so how much of the barley syrup for this recipe? I can’t find rice syrup anywhere. Thanks!
Barley malt is not tested for FODMAP content so we do not recommend it. You could use pure maple syrup.
Thanks!! I read the label for pure maple syrup the sugars are 53 grams. My day is fructose and lactose intolerant. Wouldn’t the maple be too high in the sugar?
Hi Nancy, there are a few questions here. Maple syrup is a low FODMAP approved sweetener due to the fact that the balance of fructose and glucose are in proper balance from a FODMAP perspective, meaning the fructose is not in excess. It is still a “sugar” and suggested serving sizes by Monash are small, based upon healthy eating guidelines, not FODMAPs. There is no lactose to speak of, so that is not an issue. If you are trying to limit sugars in general and fructose in particular you have to read labels, as you are, and make decisions based on what your dietitian is recommending. The 53 g of sugars for maple syrup is for a 1/4 cup serving, which is larger than the Monash recommended serving. We do not give medical advice but I am hoping this clarifies things. I guess the question you are asking is, is 53 grams of sugar too high, but I am not sure too high for what? If you have an amount that you know is safe for your daughter at one meal through experience, then you can calculate that way, making sure there is no fructose coming from other ingredients at the same time.
We don’t hve bobs 1-1 all purpose flour in nz I use Edmonds as has the tapioca brown rice flour potato starch and can yiu use sugar free g/f choc chips fir the protein balls
Hi, anytime you change flour (or any ingredient) in a recipe you can expect changed results – and I cannot guarantee them. Not from a taste, texture or FODMAP perspective. I would suggest making our blend which recreates the Bob’s. You have to have the xanthan gum. As for sugar-free chocolate chips, they can work for these balls but will not necessarily work in recipes where the chocolate is melted and included, such as brownies.
Is it ok to use almond butter or cashew butter instead of peanut butter in this recipe?
Hi Ali, Monash puts almond butter and peanut butter at the same oligos-fructans/GOS levels. The suggestion is to not go over 3 tablespoons (35 g) per serving or you will veer into high FODMAP territory. I would not recommend cashew butter.
I think almond butter would be delicious. I highly recommend the brand Once Again. I bet you can find it on Amazon but not sure about availability outside the US. Many other brands have added fat and sugar.
Thank you Melanie! In this case substituting almond butter for peanut butter from a FODMAP perspective would be fine. We always want to point out to people that if they tweak recipes, the result might veer into Moderate or High FODMAP territory. The issue here is texture. Most almond butters I come across are a tad runnier, which could create an issue. In a pre-FODMAP world I might have just added more oats to bind it up, but that, again, would create a possible FODMAP Stacking issue. If you try it, let us know!
Hi im from Colombia, Im starting in the low fodmap diet, Im looking for delicious recipes because I don’t think that having IBS means I can’t eat yummy food, but I have some issues, it is impossible to find maple syrup, and even worst, rice syrup. is there any way I can change it??
I don’t consider myself a sugar-addict, but Im chocoholic.
thanks
Hi Diana! What liquid sweeteners do you have access to? You need a sticky liquid sweetener. Caveat: any changes to the recipe will void the Monash certification, but that doesn’t mean it still couldn’t be low FODMAP. The Monash University Low FODMAP Diet Smartphone App will show you all the sweeteners that are allowed. That said, if I wanted a chocolate fix, I would just eat chocolate! The app shows us that we can have up to 30 g of dark chocolate per serving!
Hi We don’t have any liquid sweeteners, except for honey, which I read is high fodmap, so I was wondering if I could prepare a caramel with brown sugar or something like that.
Brown sugar won’t work and making a caramel could work in theory, but would such a pain in the butt! And by caramel I mean simple sugar and water, no dairy. If you used a commercial caramel sauce it would have lactose content and throw the whole balance off from a taste as well as FODMAP perspective.
thank you very much, I was thinking on make a simple syrup or caramel, like you said. just water and sugar.
Can Quick Oats be substituted for regular Old Fashioned Oats? Thank you!
Hi Jess, from a baking and dessert making perspective, I never sub one for the other, as the texture of quick oats is much more powdery. You could try them, but the texture of the finished dish will not be the same. Also, as quick oats are simply rolled oats that have been pulverized a bit, you actually do get more oats per cup when measuring quick oats. This would affect the FODMAP content of each measurement. For textural and FODMAP reasons, I would recommend against the substitution.
I made these for my husband and myself, and they are AMAZING!!! I replaced the rice syrup with maple syrup, and used pecans instead of peanuts. I highly recommend these, especially if you are a fan of Reese’s Peanut Butter cups.
Ashley, thank you for letting us know! Just be advised that when you make ingredient substitutions that you have to be mindful of FODMAPs. Peanuts are low FODMAP in 28 g portions. Pecans are low FODMAP in 20 g portions, so you sometimes have to adjust serving sizes when playing with recipes. Try freezing them and then you can always have them around!
Hello. I love these and they’re my favourite low fodmap snack. I don’t usually add peanuts as I cannot keep them in the house .. I binge on them! Just use crunchy peanut butter and often cocoa powder instead of grated choc. Other ingredients are the same. Yum. I do freeze and transfer to the fridge a few at a time.
Thank you for the recipe.
Thank you for letting us know. Believe me, I completely understand what it is like to have something in the house that tempts me! Your substitutions sound good – just keep in mind when tweaking low FODMAP recipes that you might also alter the FODMAP load. In this case you are probably still fine, if adhering to serving sizes.
I’ve made these twice now – super easy and super tasty! Thank you for another wonderful recipe. I used maple syrup instead since I always have that on hand. My boyfriend has started making these for himself and he isn’t following a low FODMAP diet, he just loves the ingredients and taste like I do. THANKS! 🙂
Kara Thank You for letting us know! I, too, have made them with maple syrup and they are yummy. If you want to explore the rice syrup I highly recommend it as it takes the sweetness level down a bit, which some folks like. FYI we have several more energy balls recipes coming up soon in Aug and Sept,. 2019! One, which is similar, is a Mocha Espresso that incorporates chocolate covered coffee beans, so keep an eye out!
I cannot tolerate – tummy wise- chocolate and do not like dark chocolate. What can I substitute – if anything? Can I leave it out altogether?
This recipe is really about the chocolate and the peanut butter. I would look at some of the other energy ball recipes instead. Some of them would allow for substitutions, if needed.
How is it low fodmap when rolled oats are high in fodmap (at least over 50g)?
You answered your own questions! The low FODMAP diet is completely portion size dependent. It is the low FODMAP diet, not no FODMAP diet. All of our many recipes that contain oats have appropriate serving sizes to keep the recipe low FODMAP.
Hello ! Do you have any alternative to oats for this recipe ? 🙂
Hi there, if oats are an issue for you I suggest choosing recipes where oats are not a featured ingredient. These have not been tested any other way – for taste, texture, yield or FODMAP load. You could try quinoa flakes but I cannot vouch for the outcome of any of the above.
Do you think maple syrup would work in place of the rice syrup? That’s what I have on hand.
It will work just fine – but they will be sweeter. No issues from a FODMAP or texture perspective, though.