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closeup side view of low FODMAP Trail Mix Energy Balls in clear glass dish

Low FODMAP Trail Mix Energy Balls

Low FODMAP Trail Mix Energy Balls are easy to make and pack well, too.

Low FODMAP Serving Size Info: Makes 24 balls; 12 servings; serving size 2 balls

Course: candy, Dessert, Snack, Treat
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Total Time: 10 minutes
Makes: 12 Servings
Calories: 239 kcal
Author: Dédé Wilson


  • 1 cup (99 g) old-fashioned oats, preferably lightly toasted; use gluten-free if following a gluten-free diet
  • 1/2 cup (135 g) natural peanut butter
  • 1/4 cup (60 ml) maple syrup
  • 2 tablespoons honey or rice syrup
  • 1/4 cup (18 g) unsweetened coconut shreds
  • 1/4 cup (40 g) dried cranberries roughly chopped
  • 1/4 cup (42 g) raisins roughly chopped
  • 1/4 cup (25 g) pecan or walnut halves finely chopped
  • 2 tablespoons raw pumpkin seeds
  • ¼ cup (50 g) miniature chocolate chips or mini M&Ms


  1. Place oats, PB, maple syrup, honey, coconut, cranberries, raisins, nuts and seeds in a bowl and stir together very well with a sturdy wooden spoon, large, firm silicone spatula or your hands until thoroughly combined. We like to use our stand mixer fitted with the flat paddle and highly recommend this approach. Once the mixture is thoroughly and evenly combined, fold in the chocolate chips or M&Ms.
  2. Roll the mixture into small, bite-size balls about 1-inch (2.5 cm) across. We use a tiny scoop to help the process. If the mixture is too soft, simply cover with plastic wrap and refrigerate until firm enough to roll. Refrigerate in an airtight container for up to 1 week or freeze up to 1 month.

Dédé's Quick Recipe Tips Video



  • If you are going to toast the oats, position rack in middle of oven. Preheat oven to 350°F/180°C. Pour oats out onto a rimmed sheet pan. Bake for about 7 to 8 minutes or just until they take on the faintest amount of color and a toasty aroma emanates from the oven. Set pan on rack to cool completely.
Nutrition Facts
Low FODMAP Trail Mix Energy Balls
Amount Per Serving
Calories 239 Calories from Fat 99
% Daily Value*
Fat 11g17%
Saturated Fat 1g5%
Sodium 3mg0%
Potassium 137mg4%
Carbohydrates 32g11%
Fiber 4g16%
Sugar 12g13%
Protein 7g14%
Vitamin C 0.2mg0%
Calcium 17mg2%
Iron 1.1mg6%
* Percent Daily Values are based on a 2000 calorie diet.