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main image of for Nutty Low FODMAP Strawberry Oat Bars on aqua plate and napkin

Low FODMAP Nutty Strawberry Oat Squares

The best of both worlds, crisp on the outside, chewy in the middle. Easy to make too. You create an oaty, nutty, crumbly dough, which functions as the bottom layer as well as the top, and low FODMAP strawberry preserves are spread in the middle. Baked in a square pan, they are firm enough to eat out-of-hand, but tender, too. 

Course: Dessert, Snack, Treat
Cuisine: American
Prep Time: 15 minutes
Cook Time: 40 minutes
Total Time: 55 minutes
Makes: 16 Servings
Calories: 270 kcal
Author: Dédé Wilson

Ingredients:

  • Scant 1 ½ cups (210 g) low-FODMAP low FODMAP, gluten free all-purpose flour with xanthan gum, such as King Arthur Gluten Free Measure for Measure Flour
  • ¼ teaspoon baking powder; use gluten-free if following a gluten-free diet
  • ¼ teaspoon baking soda
  • ¼ teaspoon ground cinnamon
  • ¼ teaspoon salt
  • ½ cup (113 g; 1 stick) cold unsalted butter, grated with a box grater
  • Heaping ¾ cup (85 g) toasted walnuts, finely chopped
  • 1 cup (100g) old-fashioned rolled oats
  • ¾ cup (165g) firmly packed light brown sugar
  • ¼ cup (60 ml) lactose free milk or low FODMAP milk alternative
  • 1 cup (280 g) low FODMAP strawberry jam

Preparation:

  1. Position rack in middle of oven. Preheat to 350°F (180°C). Line an 8-inch (20 cm) square baking pan with parchment paper over-hanging on two sides. Coat paper and pan with nonstick spray.
  2. Add flour, kosher salt, baking powder, baking soda, and cinnamon to a large bowl, stir to combine. Add grated butter to dry ingredients, toss to combine. Add chopped walnuts, rolled oats, and light brown sugar.

  3. Using hands, rub dry ingredients together with butter until uniform (or do all of this in a mixer).
  4. Add milk, stirring gently to evenly moisten all ingredients. Dough should hold together when squeezed with hands.

  5. Assemble Bars: Place half of the dough mixture into the prepared 8-inch (20 cm) pan, pat down firmly into an even layer. Spread jam evenly over dough. Sprinkle remaining dough over the jam layer and pat down firmly.

  6. Bake for about 35 to 40 minutes until uniformly golden brown. Allow to cool in the pan, set on rack, for about an hour. Remove from the pan using parchment, peel parchment away and cut into 16 even squares.

Tips

FODMAP Information

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

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 1/4 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 Facts
Low FODMAP Nutty Strawberry Oat Squares
Amount Per Serving
Calories 270 Calories from Fat 90
% Daily Value*
Fat 10g15%
Saturated Fat 1g5%
Sodium 60mg3%
Potassium 54mg2%
Carbohydrates 41g14%
Fiber 2g8%
Sugar 20g22%
Protein 4g8%
Calcium 8mg1%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.