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Vegan Low FODMAP Fruit Crumble Bars

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These Vegan Low FODMAP Fruit Crumble Bars are easy to make, filled with fiber-rich whole grains, juicy fruit and are a great snack or quick breakfast on-the-go. They are from Heather Hardcastleโ€™s book The Flour Craft Bakery & Cafรฉ Cookbook and we have adapted the recipe to be low FODMAP diet compliant.

close up of Vegan Fruit Crumble Bars by Flour Craft
Jammy, fruity and filled with fiber-rich whole grains.

Heather learned that she was gluten intolerant nearly 20 years ago and immediately applied herself to re-creating the baked goods that she had always loved and did not want to do without. She attended culinary school and began developing her art and craft, opening The Flour Craft Bakery and Cafรฉ, which now has 2 locations in Northern CA.

The book is jam-packed with enticing creations from elegant desserts to savory bites, all of it gluten-free and many vegan as well. There are cakes, cookies, pies, tarts, pizzas, salads, sandwiches, and soups that can work within the low FODMAP diet, some with no adjustment at all, at other times with some gentle tweaks. Her sourdough waffles should not be missed.

Low FODMAP Notes On Berries

The original Vegan Fruit Crumble Bars left it up to the baker to pick and choose their berries. I have configured the recipe to be low FODMAP with the accepted amounts of blueberries and strawberries. You could try other berries, aligning with your tolerances.

Remember, blackberries are a low FODMAP โ€œPassโ€ according to FODMAP Friendly at 1 cup or 150 g.

Also remember, the right low FODMAP serving size is the one that works for you. You can read more in our article, What Is A Low FODMAP Serving Size?

Make sure to see Heatherโ€™s Hot Cross Buns, too.

Adapted and published with permission. The Flour Craft Bakery & Cafรฉ Cookbook by Heather Hardcastle. Published by Rizzoli, 2021. Photography by Erin Scott.

Tips from Heather

From Heather: Jammy, crunchy, fruityโ€”these fruit bars are just plain scrumptious. The key here is to wait until theyโ€™re chilled to cut them into tidy bars. The coconut oil must fully chill to be firm enough to hold them together. Use whatever berries, fresh or frozen, you have on hand or what you like most. Iโ€™ve made these bars with freshly picked blackberries and with a bag of frozen mixed berries from the freezer. Both work great. Or, if youโ€™re feeling impatient, just scoop it out warm and top with vanilla ice cream (or non-dairy ice cream) for a delicious, if less tidy, fruit dessert.

Vegan Fruit Crumble Bars by Flour Craft

Let’s Make Vegan Low FODMAP Fruit Crumble Bars!

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a โ€œPassโ€ at 1 cup (150 g).
  • Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a โ€œPassโ€ at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ยผ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
  • Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a โ€œPassโ€ at ยฝ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their โ€œbasicโ€ app entries which are not country specific (use your app to look up the other entries). For their main entry called โ€œrolled oatsโ€ they say a Green Light low FODMAP serving is ยฝ cup, which they peg at 52 g. For โ€œquick oatsโ€ they state that a low FODMAP serving is only ยผ cup at 23 g, becoming moderate Yellow Light at ยฝ cup or 47 g.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a โ€œPassโ€ at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a โ€œpassโ€ and pegs 10 medium berries at (140 g).
  • 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. 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.

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close up of Vegan Fruit Crumble Bars by Flour Craft
4.47 from 15 votes

Vegan Low FODMAP Fruit Crumble Bars

These Vegan Low FODMAP Fruit Crumble Bars are easy to make, filled with fiber-rich whole grains, juicy fruit and are a great snack or quick breakfast on-the-go. They are fromย Heather Hardcastleโ€™s book The Flour Craft Bakery & Cafรฉ Cookbook and we have adapted the recipe to be low FODMAP diet compliant.

Makes: 12 Servings
Prep Time: 15 minutes
Cook Time: 45 minutes
Total Time: 1 hour

Ingredients:

  • 1 ยฝ cups(149 g) gluten-free rolled oats
  • 1 ยฝ cups (180 g) brown rice flour
  • 1/3 cup (45 g) tapioca starch
  • 1 ยผ cups (267 g) firmly packed light brown sugar
  • ยฝ teaspoon kosher salt
  • ยฝ teaspoon baking soda
  • ยฝ cup (57 g) chopped walnuts
  • ยฝ teaspoon ground cinnamon
  • ยพ cup (180 ml) melted coconut oil; I suggest refined
  • ยพ cup (216 g) strawberry preserves
  • 1 cup (125 g) fresh or frozen blueberries
  • 1 cup (166 g) fresh or frozen sliced strawberries

Preparation:

  1. Preheat the oven to 375ยฐF (190ยฐC). Line a 9 x 9-inch (23 cm by 23 cm) pan with foil. Spray the foil with baking spray and line the foil with parchment, cut to fit the size of the pan with a 1-inch (2.5 cm) overhang on all sides. The layer of foil will allow you to lift the bars out of the pan cleanly and the parchment will keep the bars from sticking to the foil.ย 

  2. Put rolled oats, brown rice flour, tapioca starch, brown sugar, salt, baking soda, walยญnuts, and cinnamon in a large bowl. Toss with your hands or a wooden spoon to combine. Add coconut oil and mix, using your hands or a wooden spoon, until the crumble mixture holds together in large clumps.ย 

  3. Spread two thirds of the crumble mixture in the bottom of the pan and press down firmly to create an even layer, making sure the mixture reaches into the corners as well. Spread the fruit preserves over the crust, leaving ยฝ inch (12 mm) of space around the edges. Scatter the berries over the jam. Sprinkle with the remaining crumble, leaving space so that the berries show through.

  4. Bake for 40โ€“45 minutes, rotating between upper and lower oven racks halfway through baking, until the bars are golden brown, and the berries are bubbling. Allow to cool completely in the pan before transferring to the refrigerator to chill for at least 2 hours before cutting into 12 bars.ย 

Notes:

  • Keep the crumble recipe handy as itโ€™s a great topping for all manner of fresh fruit. I make a large batch of the crumble topping and store it in a zip-top bag in my freezer. Toss whatever type of fresh or frozen fruit (low FODMAP, of course) you have on hand with a little tapioca starch, sugar, and lemon juice. Place the fruit in a baking dish, top with the crumble, and bake it for a perfect fruit crisp in no time!

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Blackberries: Blackberries have been lab tested by both Monash University and FODMAP Friendly. The Monash lab results state that 1 small berry at 4g is Green Light low FODMAP. FODMAP Friendly has lab tested blackberries and gives them a โ€œPassโ€ at 1 cup (150 g).
  • Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a โ€œPassโ€ at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ยผ cup or 40 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at ⅓ cup or 50 g.
  • Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a โ€œPassโ€ at ยฝ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their โ€œbasicโ€ app entries which are not country specific (use your app to look up the other entries). For their main entry called โ€œrolled oatsโ€ they say a Green Light low FODMAP serving is ยฝ cup, which they peg at 52 g. For โ€œquick oatsโ€ they state that a low FODMAP serving is only ยผ cup at 23 g, becoming moderate Yellow Light at ยฝ cup or 47 g.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Raspberries: Raspberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a โ€œPassโ€ at 10 berries or 45 g. Monash states that a Green Light low FODMAP serving is 30 berries or 60 g. In their tests the fruit jumped to Moderate FODMAP levels quickly at 35 berries or 65 g.
  • Strawberries: This popular berry has been lab tested by both Monash University and FODMAP Friendly. Monash lab testing reports that no FODMAPs were detected in strawberries. They suggest 10 medium berries (150 g) as a serving. FODMAP Friendly gives strawberries a โ€œpassโ€ and pegs 10 medium berries at (140 g).
  • 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. 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.

Course: Breakfast, Snack
Cuisine: American

Nutrition

Calories: 479kcal | Carbohydrates: 69g | Protein: 5g | Fat: 22g | Saturated Fat: 1g | Sodium: 150mg | Potassium: 142mg | Fiber: 4g | Sugar: 29g | Vitamin A: 2IU | Vitamin C: 1mg | Calcium: 17mg | Iron: 1mg

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.