Low FODMAP Peanut Butter & Jam Hearts just in time for___________ (fill in the blank), Valentine’s Day, Mother’s Day, Father’s Day, anytime you crave PB&J day. Or how about April 2nd? That’s National Peanut Butter & Jelly day!
These Low FODMAP Peanut Butter & Jam Heart cookies are adorable, but they do take some finessing. Making the heart shapes takes some attention to detail; you can also make simple round indentations, which is quite easy. The cookies will need to chill on the pan so make sure you have room in your fridge. For additional peanut butter cookies, check out:
- Chewy Peanut Butter Chocolate Chunk Cookies
- Vegan Peanut Butter Cookies
- One-Bowl Peanut Butter Cookies
These were inspired by a recipe and image I came across online. It was not low FODMAP, but ours is, as well as gluten-free and lactose-free. Enjoy!
Frequently Asked Questions
Both Monash and FODMAP Friendly have both lab tested peanut butter and it does have low FODMAP serving sizes. The complete info is below under FODMAP Information. Our suggested cookie serving size creates a low FODMAP treat.
The most important thing that you must pay attention to in order to have success with this our Low FODMAP Peanut Butter & Jam Hearts is the type of peanut butter that you buy and use in this recipe. We have an Explore An Ingredient: Peanut Butter article for you that explains all the different types of peanut butter and how they differ in taste, texture and how they work in recipes.
This recipe calls for the “no-stir” style (see below). This kind of peanut butter is very creamy – especially the smooth type, as opposed to chunky. The ingredients will list peanuts, palm oil, salt, and sugar. The palm oil and sugar create a very creamy, smooth product that works more similarly to the type of peanut butter that contains hydrogenated fats when used in baking recipes. Natural peanut butter will not work in this recipe.
Palm oil is low FODMAP, FYI.
There seems to be a lot of confusion around sugar. I hear from people all the time who think that sugar is high FODMAP. In fact, white granulated sugar contains no FODMAPs at all. The FODMAP to be concerned about would be fructose, which is the “M” or monosaccharide in the FODMAP acronym.
In order for sugar to contain FODMAPs, the fructose would have to be present in excess of glucose, and it is not. The reason why the serving size in the Monash University app is a ¼ cup (50 g), is due to recommendations from Australia’s government healthy eating guidelines. You will note that there is no moderate or high FODMAP amount listed and that’s because there aren’t any. That said, neither Monash nor we would suggest eating a cup of it, but using it to bake and enjoy treats every now and then is perfectly fine even during your Elimination Phase.
Both strawberry and raspberry jams have been lab tested by Monash University and have a low FODMAP serving size of 2 Australian tablespoons, or 40 g.
This is the part of the recipe that takes some attention to detail. You can use your fingertips to press the indentations into the dough, but if you have long fingernails like I do that won’t work. You can try your knuckle, or you can try the handle/dowel end of a wooden spoon. Some wooden spoons have a flat end, which will not work as well as ones that are rounded. I found that the convex end of a demitasse spoon, as well as the rounded handle of my demitasse spoon, gave me great results. It doesn’t matter how you get it done; you just have to get it done!
And don’t fret. You can always just roll the dough into balls, flatten it gently with your palm, and make a round indentation, which is quite simple, using any of the implements mentioned above.
How To Make Heart Jam Cookies
Beat the butter and sugars together in stand mixer bowl fitted with flat paddle attachment on medium speed, or in bowl with electric mixer, until well mixed and creamy.
Beat in peanut butter and vanilla until incorporated, then beat in egg.
Beat in flour and salt, first at low speed, then increase speed until dough forms.
Cover bowl with plastic wrap and refrigerate for 15 minutes.
Line two half-sheet pans with parchment paper.
Use a scoop to portion out balls of dough about walnut size.
Roll them into rounds and place them evenly spaced on pans.
Gently flatten the balls with your palm (flour it if necessary) to about 1/2-inch (12 mm) thickness. Create heart shapes in dough using fingertips, the end of a wooden dowel or even a small demitasse spoon.
You can also simply press and created round impressions. Refrigerate while oven preheats.
Position racks in upper and lower third of oven. Preheat oven to 350°F (180°C). While oven preheats, stir the jam to loosen it up a bit.
Bake cookies for 6 minutes, then switch pans from to back and from upper to lower rack. Bake 6 minutes more. Remove from oven and re-press and detail the heart shapes.
Use a small spoon to fill the heart shaped (or round) indentations with jam.
Return to oven and back for about 5 minutes more, switch pans front to back and up from down once again and bake for about another 5 minutes or until they are dry and just firm to the touch, but still a tad soft if pressed. Do not overbake. They will firm up upon cooling.
Then, TAKE A BITE!
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
- 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 gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are 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. Eat to your tolerance.
- Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
- Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We do not have further information as to what kind of peanut butter was tested (unsweetened natural, made with hydrogenated oil and sugar, or no-stir style with palm oil and sugar). Monash shows two entries. We do not know what the images correspond to in terms of type of peanut butter. They state that both are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g). It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
- Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
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.
Low FODMAP Peanut Butter & Jam Hearts
Low FODMAP Peanut Butter & Jam Hearts just in time for___________ (fill in the blank), Valentine’s Day, Mother’s Day, Father’s Day, anytime you crave PB&J day. Or how about April 2nd? That’s National Peanut Butter & Jelly day!
These Low FODMAP Peanut Butter & Jam Heart cookies are adorable, but they do take some finessing. Making the heart shapes takes some attention to detail; you can also make simple round indentations, which is quite easy. The cookies will need to chill on the pan so make sure you have room in your fridge.
Low FODMAP Serving Size Info: Makes 25 cookies; 25 servings; 1 cookie per serving
Ingredients:
- ½ cup (113 g; 1 stick) unsalted butter, room temperature, cut into pieces
- ½ cup (99 g) sugar
- ½ cup (107 g) firmly packed light brown sugar
- 1 cup (258 g) no-stir style creamy peanut butter, such as Skippy brand
- ½ teaspoon vanilla extract
- 1 large egg, at room temperature
- 1 1/3 cups (194 g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- ¼ teaspoon salt
- 2/3 cup (211 g) strawberry or raspberry jam
Preparation:
-
Beat the butter and sugars together in stand mixer bowl fitted with flat paddle attachment on medium speed, or in bowl with electric mixer, until well mixed and creamy. Beat in peanut butter and vanilla until incorporated, then beat in egg.
-
Beat in flour and salt, first at low speed, then increase speed until dough forms. Cover bowl with plastic wrap and refrigerate for 15 minutes.
-
Line two half-sheet pans with parchment paper.
-
Use a scoop to portion out balls of dough about walnut size, roll them into rounds and place them evenly spaced on pans. Gently flatten the balls with your palm (flour it if necessary) to about 1/2-inch (12 mm) thickness. Create heart shapes in dough using fingertips, the end of a wooden dowel or even a small demitasse spoon. You can also simply press and created round impressions. Refrigerate while oven preheats.
-
Position racks in upper and lower third of oven. Preheat oven to 350°F (180°C). While oven preheats, stir the jam to loosen it up a bit.
-
Bake cookies for 6 minutes, then switch pans from to back and from upper to lower rack. Bake 6 minutes more. Remove from oven and re-press and detail the heart shapes. Use a small spoon to fill the heart shaped (or round) indentations with jam. Return to oven and back for about 5 minutes more, switch pans front to back and up from down once again and bake for about another 5 minutes or until they are dry and just firm to the touch, but still a tad soft if pressed. Do not overbake. They will firm up upon cooling.
Notes:
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
• 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 gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are 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. Eat to your tolerance.
• Eggs: Eggs are high in protein and do not contain carbohydrates, according to Monash University.
• Peanut Butter: Monash and FODMAP Friendly have both lab tested peanut butter. We do not have further information as to what kind of peanut butter was tested (unsweetened natural, made with hydrogenated oil and sugar, or no-stir style with palm oil and sugar). Monash shows two entries. We do not know what the images correspond to in terms of type of peanut butter. They state that both are low FODMAP at 2 Australian tablespoons, although one is said to be 50 g and the other 32 g. FODMAP Friendly’s app image shows what looks to be some sort of creamy style (not natural). They give it a “Pass” at 2 tablespoons (50 g). It is also important to note that Monash has said peanuts themselves have only trace amounts of FODMAPs and they say that peanut butter only becomes Moderate for fructose at 140 g. If you malabsorb fructose, it might be an issue; for others it might be tolerated very well.
• Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is ¼ cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.
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.
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.
Calling all peanut butter lovers! For many of our most luscious peanut butter recipes all in one place, check out this Peanut Butter round-up article.
Question: What I omit the butter it makes the cookie denser so is that more difficult to process with slow gut motility? I am just trying to understand how reducing the fat changes digestion with IBS? Thank you for clarifying!!
Fat can be a trigger for some with IBS, but not everyone. Fat (butter) is not a FODMAP, FYI. This is something to work out with your medical team. I definitely do not recommend reducing or eliminating the butter in this recipe; it will not work.