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 Hardcastle’s book The Flour Craft Bakery & Café Cookbook and we have adapted the recipe to be low FODMAP diet compliant.
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 Café, 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 “Pass” 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 Heather’s Hot Cross Buns, too.
Adapted and published with permission. The Flour Craft Bakery & Café Cookbook by Heather Hardcastle. Published by Rizzoli, 2021. Photography by Erin Scott.
Tips from Heather
From Heather: Jammy, crunchy, fruity—these fruit bars are just plain scrumptious. The key here is to wait until they’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. I’ve made these bars with freshly picked blackberries and with a bag of frozen mixed berries from the freezer. Both work great. Or, if you’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.
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 “Pass” at 1 cup (150 g).
- Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ 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 “Pass” at ½ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ 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 “Pass” 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 “pass” 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.
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 from Heather Hardcastle’s book The Flour Craft Bakery & Café Cookbook and we have adapted the recipe to be low FODMAP diet compliant.
Ingredients:
- 1 ½ cups(149 g) gluten-free rolled oats
- 1 ½ cups (180 g) brown rice flour
- 1/3 cup (45 g) tapioca starch
- 1 ¼ cups (267 g) firmly packed light brown sugar
- ½ teaspoon kosher salt
- ½ teaspoon baking soda
- ½ cup (57 g) chopped walnuts
- ½ teaspoon ground cinnamon
- ¾ cup (180 ml) melted coconut oil; I suggest refined
- ¾ cup (216 g) strawberry preserves
- 1 cup (125 g) fresh or frozen blueberries
- 1 cup (166 g) fresh or frozen sliced strawberries
Preparation:
-
Preheat the oven to 375°F (190°C). 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.
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Put rolled oats, brown rice flour, tapioca starch, brown sugar, salt, baking soda, walnuts, 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.
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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 ½ 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.
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Bake for 40–45 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.
Notes:
- Keep the crumble recipe handy as it’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 “Pass” at 1 cup (150 g).
- Blueberries: Blueberries have been lab tested by both Monash University and FODMAP Friendly. FODMAP Friendly gives them a “Pass” at 1 cup or 150 g. Monash states that a Green Light low FODMAP serving is a heaping ¼ 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 “Pass” at ½ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ 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 “Pass” 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 “pass” 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.
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.
Is it possible to use canola oil in this recipe?
You could try although the bars might not hold together as well.
Good grief that’s a lot of sugar – all that brown sugar + fruit sugar + jam. Will be avoiding this one.
Hi Hannah, of course you were free to make or not make whatever recipes you like but we would just like to point out that sugar is not a FODMAP issue, which is what we focus on. Also bear in mind that it is for 12 servings. We’d like to focus on what we can eat as opposed what we cannot eat and since sugar is not an issue we thought highlighting this recipe from a conventional cookbook was a great reminder that you can find a Low FODMAP recipes everywhere
If i’m making this with king arthur 1:1 gluten free flour do I need the tapioca starch? If not how much flour do I use?
This recipe is from the cookbook highlighted and not from our test kitchen so I have not made it any other way. I would use the oats as suggested and then use the Bob’s in lieu of the rice flour and tapioca in the same amounts. Consider it an experiment.
These look delicious. Will the recipe work without the nuts?
Thanks.
The nuts provide a fair amount of bulk. You can try, but no guarantees.
These turned out tasty. I only had pecans and swapped those out for the walnuts. I used only 1/2 cup of brown sugar and I used homemade strawberry jam which I knew had plenty of sugar in it. I probably could have used even less sugar, but overall I am loving the taste of these. Thank you for the recipe.
Sound like lovely swaps! For those wondering, when you do tinker with a recipe you should recalculate FODMAPs. In this case the Oligos-fructans in the two different nuts are practically the same. Great info about the sugar reduction! Thank you for letting us know.
I would like to make this recipe lower in carbs since I am a diabetic. I have substituted Almond flour in the past for half of the oats. I don’t understand why the Tapioca starch and brown rice is in this recipe is it necessary? I would maybe use my homemade mix of gluten free flour to substitute this or use cassava flour and half ground almonds. I am hoping someone can help me. I love that you make it vegan. I use swerve in my recipes and use half the amount since I don’t like sweetness since it gives me cravings. Please respond whoever can help me with this so I don’t waste ingredients trying it. Thanks
Hi Laurie, the recipes are presented as tested, which means we know they work and that they are low FODMAP. Once you start making tweaks, the recipe risks not working in a variety of ways (timing, yield, taste, texture) as well as becoming high(er) FODMAP. In addition, as we focus on low FODMAP and not diabetic recipes I am afraid I cannot help you. I am a very persnickety recipe developer and will not guess at what would work. It would mean having to take a recipe back into the test kitchen. You would have to try the substitutions you mention and recalculate FODMAPs.
479 calories per serving or the whole recipe?
The calories are always per serving, that said we offer them as they are required for good ranking with Google. I actually do not like them at all, for a few reasons. First of all, they are 3rd party and not reliable. Secondly, when you are following the low FODMAP diet one oil not supposed to be thinking about any other kind of restrictive diet (like weight loss) per Monash instructions. I take them with a grain of salt and have written about them in the article linked right below the Nutritional info. Don’t know if you have read THIS yet, but I recommend it.