Low FODMAP Vegan Peanut Butter Cookies
These are very similar to the 3-Ingredient 17-Second Peanut Butter Cookies that I developed for my book, The Low-FODMAP Diet Step by Step – which contains over 130 recipes from snacks and soups to salads and side dishes, main meals, one-pot wonders and desserts and baked goods.
I worked hard at creating a book that you could really use to help navigate the low FODMAP diet, deliciously and accurately, so be sure to check it out!
The difference with this recipe for Low FODMAP Vegan Peanut Butter Cookies is that these take advantage of “flax eggs”, a favorite vegan baking ingredient.
3-Ingredient Cookies
The original recipe combines peanut butter, sugar and an egg. It is so easy, you can memorize the recipe after making it just one time.
So what happened was that I wanted to make the recipe and bring you some variations but low and behold, I was out of eggs!
Now, maybe you can relate. Perhaps this has happened to you. But here’s the thing…it has Never happened to me! I buy eggs by the dozens.
A typical amount in the Test Kitchen would be about 4 to 5 dozen at a time, so running out was just plain bizarre.
But I was determined to make these cookies and then the classic vegan “flax egg” came to mind. I did have flax seeds and flax eggs are simply ground flax seeds and water. I started getting excited.
What if I re-created this recipe as a vegan version and threw in the intended variations? Score!
Picky About Peanut Butter
These cookies are all about the peanut butter. And like any recipe that has such few ingredients, every ingredient counts.
Hugely. I prefer to make these with natural peanut butter and Smucker’s is the brand we stock in the Test Kitchen. The peanut flavor is always fresh, the texture is always consistent and it is easy to find in regular supermarkets.
I like creamy, with a touch of salt. An alternate would be a no-stir style peanut butter. For this kind the ingredient list will include peanuts, sugar, palm oil and salt, all of which are low FODMAP.
Some brands, like Jif, have a touch of molasses, which is also approved in small amounts. I do not recommend peanut butters with hydrogenated fats.
Let’s Jam!
Strawberry jam is low FODMAP and works great with these cookies. I mean, who doesn’t like a PB & jelly sandwich with strawberry? Some of my family members think I am weird because I love peanut butter with orange marmalade – and this has been the case for years, long before I learned that marmalade was given the Green Light by Monash.
I recommend trying it, if you haven’t already. We use Smucker’s for either flavor.
Grape jam has not formally been tested but we do very well with grapes, raisins in small amount and grape jam and jelly as well – as long as it isn’t made with high fructose corn syrup (HFCS).
We suggest you try it and assess your digestive tolerance, if grape is your thing. It is always good to have choices!
So here you go…super simple, low FODMAP Vegan Peanut Butter Cookies with 3 variations: plain, filled with jam and chocolate chip.
Low FODMAP Vegan Peanut Butter Cookies
Our Low FODMAP Vegan Peanut Butter Cookies are super quick to make - and the variations are so simple, you could even do all 3 variations with one batch of cookies. Variety is the spice of low FODMAP life!
Low FODMAP Serving Size Info: Makes 21 cookies; serving size 1 cookie
Ingredients:
- 2 tablespoons ground flax seeds
- 2 tablespoons plus 1 ½ teaspoons water, at room temperature or warm
- 1 cup (270 g) smooth, lightly salted natural peanut butter, such as Smucker's, or a no-stir style
- 1 cup (198 g) sugar
- 1/4 cup (75 g) low FODMAP jam, optional, such as Smucker's Natural Fruit Spread
- 1/2 cup (85 g) miniature vegan chocolate chips, optional
Preparation:
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Position rack in middle of oven. Preheat the oven to 350°F/180°C. Line two baking sheet pans with parchment paper; set aside.
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Stir the ground flax seeds and water together in a small bowl and let sit for 5 minutes to thicken slightly. This is your “flax egg”.
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Place the peanut butter, sugar, and “flax egg” in a medium-size bowl and beat with an electric mixer on high speed or beat vigorously with a wooden spoon until blended well. Scrape down bowl once or twice.
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For Plain: Use two spoons or a small ice cream scoop to drop large walnut sized cookies evenly spaced on prepared sheet pans. Make a crisscross impression on top of the dough with a fork, pressing down gently as you go. Cookies should be flat and fairly even in thickness. Bake for 10 to 15 minutes or until cookies are dry on the surface and just a tad soft when touched. The bottoms should be golden. Take care when checking as they are fragile at this time. They will firm up upon cooling. Place pans on racks to cool completely. Store the cookies in an airtight container at room temperature for up to 4 days.
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For Jam-Filled: Use two spoons or a small ice cream scoop to drop large walnut sized cookies evenly spaced on prepared sheet pans. Now you need something small and round to make circular impressions in the dough. You could use your thumb or forefinger but I like to use the round handle of a wooden spoon. Any which way, make a small round imprint down in the dough, going about halfway down. The circle should be about 1/2-inch (12 mm) across. Bake for 10 to 12 minutes or until cookies are beginning to take on a little bit of color. The impressions might have filled in somewhat. Simply re-press and use two spoons to scrape/scoop about ½ teaspoon of jam into the depressions. Return to the oven for about 2 to 5 more minutes or until cookies are done. They should be dry on the surface and just a tad soft when touched. The bottoms should be golden. Take care when checking, as they are fragile at this time. They will firm up upon cooling. Place pans on racks to cool completely. Store the cookies in a single container in an airtight container at room temperature for up to 4 days.
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For Chocolate Chip: Beat miniature chips into the prepared dough, then proceed as follows. Use two spoons or a small ice cream scoop to drop large walnut sized cookies evenly spaced on prepared sheet pans. Make a crisscross impression on top of the dough with a fork, pressing down gently as you go. Cookies should be flat and fairly even in thickness. Bake for 10 to 15 minutes or until cookies are dry on the surface and just a tad soft when touched. The bottoms should be golden. Take care when checking as they are fragile at this time. They will firm up upon cooling. Place pans on racks to cool completely. Store the cookies in an airtight container at room temperature for up to 4 days.
Notes:
Tips
- This vegan version of these cookies do not store as well as other PB cookies. They will last for 4 days, but after 2 our 3 days the texture does start to change and in my opinion, suffer. Of course, they are usually eaten before their time is up in our house. Just make sure they are at a cool room temp.
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.
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