Here it is, the third and final cookie recipe for my low FODMAP holiday cookie week! This recipe is perfect for those who are vegan, new to baking or don’t have any low FODMAP flours. Peanut butter cookies may not be the most festive cookie, but they are still a well-loved classic. I love this recipe because it is so simple, and only has 3 essential ingredients. I hope you enjoy these easy low FODMAP Peanut Butter Cookies!
You might be thinking “No way it’s possible to make a cookie with only three ingredients?!” but I assure you my friend, it is possible AND delicious.
There are many variations of this cookie recipe out there. I chose to use 100% natural peanut butter in these cookies. You may not think there is a big difference between natural peanut butter and processed, but there truly is. Processed peanut butters may stay smoother, but it is at the cost of having added sugars, salt, oils and possibly trans fats. I choose natural peanut butter so I know that I am eating pure healthy peanuts. This recipe will likely not use an entire jar (I buy XL jars), so you may have leftover peanut butter for snacks or oatmeal.
If you are wondering if you can use another nut/seed butter in place of peanut butter, the answer is yes! Please note that small amounts of almonds (12 g, or 1 tablespoon of almond butter) are low FODMAP, but larger amounts are high in galacto-ogliosaccharides.
The brown sugar gives these cookies a richer flavour and softer texture. If you are out of brown sugar, you can sub in white sugar.
Ground flax seed can be used in place of an egg to make this recipe vegan. To make a “flax egg” simply combine 1 tbsp of ground flax seed with 3 tbsp of water and let sit for 5 minutes. The mixture will thicken up and become sticky, similar to an egg! I keep my ground flax seed in my freezer to help it stay fresh for longer. If you are not vegan and do not have flax, feel free to use an egg instead. I have made both options and they both taste great!
Just like my other cookies, you can choose what toppings to use. They are great by themselves, but if you want to make them more festive you can add some low FODMAP sprinkles. I also put a few red and green peanut m&ms on some cookies. In Canada (or at least Ontario), peanut m&ms do not contain high fructose corn syrup, but do contain milk chocolate and lactose. Always check the ingredients lists of packaged foods. During the elimination phase, limit peanut m&ms to 2 pieces in one serving to keep the lactose low. If you are very lactose intolerant or vegan, skip the m&ms, and stick with sprinkles or dairy-free chocolate chips. Dark chocolate is low FODMAP at 30 g.
I have also found that these cookies freeze extremely well! If you are worried about having lots of tempting cookies sitting around, an option is to keep them out of sight in the freezer. That way you won’t feel like you have to eat them quickly before they get stale.
Peanut butter is low FODMAP at 2 tablespoons. Three cookies contain 2 tablespoons of peanut butter. Therefore to keep your snack/meal low FODMAP stick to eating maximum three cookies per sitting.
Are you looking for support with managing digestive symptoms and/or the low FODMAP diet? My nutrition counselling and coaching services are available across Canada (via video messaging or phone). I am a registered dietitian with a Master’s of Public Health in Nutrition who specializes in digestion and practical healthy eating tips. Learn more about my services by clicking here.