I love cookies. That’s probably fairly obvious, since I already have three cookie recipes on this blog. I often wish I could eat piles of cookies every day without consequences. Unfortunately, I know that eating that much fat and sugar on a daily basis makes my stomach hate me. I stick to eating the occasional sugary cookie as a treat, and the rest of the time I make these Low FODMAP Banana Oat Cookies. These cookies are simple, vegan, and healthy enough to have as part of a nutritious snack or even breakfast!
I’m not trying to say that these cookies taste the same as one of my buttery cookie recipes. But considering they are made with just banana and oats (plus optional add-ins), they taste pretty fantastic.
I think bananas might be magic, as they make so many recipes taste so much better (pancakes, smoothies, ice cream, muffins, pb oatmeal, and more). They are low FODMAP at 1 medium banana, so you still need to be careful to not overindulge.
Oats are also low FODMAP at ½ cup or less (click here to learn more about oats and FODMAPs, I know it can be confusing). They are a good source of soluble fibre, which can help normalize bowel movements (aka keep you away from either extreme).
You can really add anything you want to these cookies! I typically add in cinnamon, shredded unsweetened coconut, pecans, dried cranberries and chocolate chips. Another delicious idea is to mix in some peanut butter!
They would also be yummy with blueberries or chopped strawberries, but you would have to be careful to not exceed the serving size for fruit. During elimination, it is recommended to stick to just 1 serving of fruit per meal/snack. Since I have finished reintroduction, I know that I can personally tolerate more than 1 serving of fruit per sitting (one of the many perks of doing reintroduction). If you are struggling with reintroduction, I would recommend you contact a FODMAP dietitian.
These cookies are also a good option for a pre- or post-workout snack! If you are really trying to build muscle, you could eat one along with a good source of protein (for example a glass of low FODMAP milk).
Note: Monash has updated the FODMAP serving sizes for bananas. Unripe bananas (no brown spots) are low FODMAP at 1 medium banana (100g). Ripe bananas (brown spots) are low FODMAP only at 1/3 medium banana. If you use an unripe banana for this recipe the safe serving size is 3 large cookies. If you use ripe banana the safe serving size is 1 large cookie. I have made this recipe using unripe and ripe bananas and both taste great!
This recipe is featured in my Quick and Easy Snacks E-Book. This e-book has 12 delicious low FODMAP and gluten-free recipes; 10 of the recipes are exclusive to the e-book and won’t be shared on my blog. Included is a helpful guide to making healthy and filling low FODMAP snacks. As a free 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 to learn more about the low FODMAP snacks e-book.
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.
For anyone looking for another super simple vegan cookie recipe, I recommend my peanut butter cookies recipe.
If you try out making these low FODMAP banana oat cookies, post it on Instagram and tag me (@thetummytroublesdietitian). It’s so exciting to see people enjoying my recipes, it really makes my day!