Hello food friends! I am so excited to share this new recipe with all of you! I’m constantly asked for more healthy snack ideas. One of my most popular recipes is my healthy banana oat cookies. Now I have a new snack recipe for you: low FODMAP Healthy Carrot Cookies! These cookies have the flavour of carrot cake but are packed with a lot more nutrients. They are high in fibre, which can help us feel satiated until our next meal, and are still super tasty. Whether you have food intolerances or not, these are a great snack!
A bunch of ingredients add fibre to this recipe, including the carrots, flax, coconut, almond flour, oat flour, walnuts and cranberries. Most cookies are made primarily with highly processed flours. Two thirds of the flour in this recipe are minimally processed and very nutritious (almond and oat flour) and the other third is a processed flour blend which is important for improving the texture. Almond flour is low FODMAP at 1/4 cup per serving. Oat flour is also low at 1/4 cup per serving and is very easy to make at home if you have a blender or food processor. Just simply blend rolled oats until no large pieces remain. Note: If you have celiac disease make sure to use gluten-free oats. If you are not celiac, you can use regular oats/oat flour.
It is important to use a one-to-one flour blend in this recipe. A one-to-one low FODMAP flour blend is a flour that the label says can be substituted equally for wheat flour in baking. Bob’s Red Mill is one brand I like (their 1-to-1 flour is low FODMAP but not their gluten-free all-purpose flour). You can also make your own flour blend with 1/4 cup brown (or white) rice flour, 2 tbsp tapioca starch, and 2 tbsp sweet/glutinous rice flour. In Ontario, Canada, where I live, I can find all of these flours at Bulk Barn.
Small amounts of wheat are allowed on the low FODMAP diet. You can use all purpose white flour in this recipe instead of the one-to-one flour as long as you have not been diagnosed with celiac disease or gluten intolerance. If you use regular flour the FODMAP serving size per meal/snack is lowered to 2 cookies at a time.
I’ve tried two oils in this recipe, extra virgin olive oil and canola oil. They both turned out great and I couldn’t taste the olive oil at all. I recommend if possible to use the extra virgin olive oil as it’s the most nutritious oil out there, but this recipe would likely work just fine with another oil or melted butter subbed in.
I really love these cookies with the added coconut, cranberries and walnuts. They are optional add-ins but I highly recommend using them. You could also use regular raisins instead of the dried cranberries. Most dried fruits are high FODMAP, but dried cranberries and regular raisins (not sultanas) are low FODMAP at 1 tablespoon per serving. Anyone else love morning glory muffins? The taste of these cookies reminds me a lot of morning glory muffins, yum!
If you are on the low FODMAP diet, the maximum serving size for these cookies is four per snack/meal. These cookies last in the fridge for up to a week, or in the freezer for a couple months. If you plan on freezing some cookies, place them in a freezer safe container as soon as you can after they have cooled off. This way they will taste fresh when defrosted! I love enjoying these cookies with a glass of lactose-free milk or a low FODMAP tea.
This recipe is adapted from the Heart and Stroke Foundation.
Want more low FODMAP snack ideas? My Quick and Easy Snacks E-Book has 12 delicious recipes that are simple to make. All of the recipes are low FODMAP and gluten-free. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a bonus, there is also a printable list of 54 snack ideas – you can print it off and keep it in your kitchen! The list is divided into four sections: sweet snacks, sweet n’ salty snacks, savoury snacks and crunchy snacks. Click here for more details!
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.
Do you like these healthy snack recipes I’ve been sharing recently? Let me know if you’d like to see more in the future either in the comments or on Facebook!
P.S. Did you know my nutrition counselling services are available across Canada? You can come see me in-person at my office in London, Ontario, OR we can talk via phone or video messaging. Click here for more details.