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closeup of Low FODMAP Chunky Rice Krispie Treat held in manicured hand

Low FODMAP Chunky Rice Krispie Treats

Our Low FODMAP Chunky Rice Krispie Treats are an ode to the Chunky candy bar, that combines chocolate, peanuts and raisins. Here I have combined these ingredients, in low FODMAP portions, with Rice Krispies, peanut butter, maple syrup and coconut oil and made a decadent snack! Sort of fancy, kind of homestyle at the same time, and easy to make!

Low FODMAP Serving Size Info: Makes 16 bars; 1 bar per serving; 16 servings

Course: Dessert, Snack, Treat
Cuisine: American
Prep Time: 10 minutes
Cook Time: 2 minutes
Chilling Time: 30 minutes
Total Time: 42 minutes
Makes: 16 Servings
Calories: 235 kcal
Author: Dédé Wilson

Ingredients:

  • 3 cups (80 g) crisp rice cereal, such as Kellogg’s Rice Krispies
  • ½ cup (83 g) raisins
  • 3/4 cup (200 g) natural creamy peanut butter
  • 1/3 cup (75 ml) maple syrup
  • 2 tablespoons refined coconut oil, melted
  • 1/8 teaspoon salt
  • 1 teaspoon vanilla extract
  • 6- ounces (170 g) semisweet chocolate, about 50% to 60% cacao mass, melted
  • ½ cup (72 g) chopped roasted peanuts
  • Maldon salt or kosher salt

Preparation:

  1. Line an 8-inch by 8-inch pan (20 cm by 20 cm) with parchment paper. Coat the inside of the paper and pan with nonstick spray; set aside.
  2. Toss cereal and raisins together in a large heat-proof mixing bowl; set aside.
  3. Stir the peanut butter, maple syrup, coconut oil and salt together in a small heavy-bottomed saucepan. Heat over low-medium heat until it begins to simmer, then simmer for about 1 minute, stirring occasionally, and watch carefully to avoid scorching.
  4. Immediately pour over cereal in bowl along with vanilla and begin to fold together with a heatproof silicone spatula until everything is evenly combined.
  5. Scrape into prepared pan, smoothing and flattening the top. I like to use a small offset spatula, then wipe it dry for the next step.
  6. Pour the melted chocolate over the top of the cereal mixture and use the offset spatula to spread the chocolate evenly over the entire surface area. Immediately sprinkle peanuts over the wet chocolate. Refrigerate for about half an hour or until chocolate is just set.
  7. Unmold, peel away parchment and place chunky bars on cutting board. Cut into 16 bars, sprinkle with coarse Maldon salt and serve. Bars can be refrigerated in a single layer in an airtight container for up to 4 days. They can be served cold or at room temperature.

Notes:

Tips

FODMAP Information

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

  • Chocolate: Monash University has lab tested dark, milk and white chocolate all have low FODMAP amounts: 85% dark at 20 g; dark at 30 g; milk at 20 g; white at 25 g.
  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • 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 creamy 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).

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 Facts
Low FODMAP Chunky Rice Krispie Treats
Amount Per Serving
Calories 235 Calories from Fat 126
% Daily Value*
Fat 14g22%
Saturated Fat 2g10%
Cholesterol 1mg0%
Sodium 22mg1%
Potassium 132mg4%
Carbohydrates 24g8%
Fiber 2g8%
Sugar 8g9%
Protein 5g10%
Vitamin A 5IU0%
Vitamin C 1mg1%
Calcium 14mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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