The 5 Best Low Fodmap Snack Recipes

The 5 Best Low Fodmap Snack Recipes

Written by Hudson Shapiro, TumLove founder & IBD Warrior

Hey there, fabulous folks! If you're anything like me, you know that snacks can make or break your day. Seriously, who doesn't get those late night cravings for something yummy? But when you're following a Low FODMAP diet, snacking might seem as challenging as finding that lost AirPod in your pile of laundry. Fear not, my health-conscious friends! We at TumLove have your back, or should I say, your gut. Let’s make your snacking game strong while keeping that tummy happy!

**Important Note**

To be safe, always double-check that the recipes you intend to make are Low FODMAP. If ever necessary, make adjustments.

We recommend using the Monash University mobile app to check. They have the largest FODMAP database available.

Low FODMAP Cookie Dough Blizzard

*Credit - Delightfulbygabriella*

Ingredients (Cream Base): 

  • 2 frozen bananas 
  • 1 scoop vanilla protein powder I use TumLove!
  • 1/4 cup rolled oats GF if needed
  • 1 tbsp almond butter
  • 1 tsp vanilla extract
  • 1/2 cup almond milk (or milk alternative)
  • 1 tbsp chocolate chips

Ingredients (Cookie Dough): 

    • 1/3 cup almond flour
    • 1 tbsp vanilla protein powder
    • 2 tbsp maple syrup
    • 1/4 cup almond butter
    • 1/2 tsp vanilla extract
    • 1 sprinkle salt
    • tbsp chocolate chips 


      1. Create the cookie dough: Combine almond butter, maple syrup, and vanilla in a small bowl and stir the mixture.

      2. Add the almond flour, protein powder, chocolate chips, and a pinch of salt. Mix until it forms a dough. You have the option of shaping the dough into small, bite-sized balls or crumbling it on top.

      3. Add everything needed for the base into your blender. Blend until it creates a smooth consistency.

      4. Pour your base into a glass, and add the cookie dough as desired!

      Low FODMAP Single-Serve Protein Pancakes 

      *Credit - Delightfulbygabriella*


      • 1/2 cup oat flour
      • tbsp coconut flour
      • 1/2 ripe banana (mashed) or applesauce
      • 1 large egg
      • 1/2 tbsp maple syrup
      • 4-6 tbsp unsweetened almond milk*
      • 1 tsp vanilla extract
      • 1 tsp baking powder
      • 1/2 tsp cinnamon
      • 1 pinch salt
      • 1/4 cup of Vanilla TumLove Protein Powder (Low FODMAP & Delicious)


        1. Whisk together the eggs, bananas, vanilla extract, maple syrup, and almond milk.

        2. Afterwards, add the oat flour, protein powder, baking powder, cinnamon, and salt to the wet mixture. Stir until just mixed.

        3. Heat up the skillet, and set the heat to medium-low.

        4. Pour the pancake batter onto the skillet in 4-inch dollops. The batter should make roughly 5 small pancakes.

        5. Add your desired toppings!

        Low FODMAP Double Chocolate Protein Muffins


        • 2 tbsp peanut butter
        • 1/2 tbsp brown sugar
        • 1 tsp vanilla extract
        • 2 tsp cocoa powder
        • 2 tsp baking powder
        • 2-3 tbsp oat milk (or milk alternative)
        • 3 Eggs
        • 1/3 cup chocolate chips
        • 1/2 Scoop of Chocolate TumLove Protein Powder (Low FODMAP & Delicious)


        Bake at 350° for 18-20 minutes <3

        Low FODMAP Orange Creamsicle Protein Sorbet


        • Mandarin Oranges
        • 1 Scoop of Vanilla TumLove Protein Powder (Low FODMAP & Delicious)


        1. Peel and freeze oranges.

        2. Blend with vanilla protein and water.

        Low FODMAP Cookie Dough Oats


        • Salt
        • 1/2 cup oats
        • 1 Scoop of Vanilla TumLove Protein Powder (Low FODMAP & Delicious)


        1. Blend cup of oats.

        2. Add 3/4 cup water and microwave for 1 minute.

        3. Mix in sea salt and vanilla protein.

        4. Add your desired toppings!

        FAQs about Low FODMAP Snacks

        • Can I have dairy?

        Some types of lactose-free dairy are low in FODMAPs. If you can tolerate it, go for it! But always read labels meticulously.

        • What about chocolate?

        Dark chocolate in moderate portions can be a delightful low FODMAP snack. But if you're craving a creamy, chocolatey treat, why not go for our TumLove Chocolate Protein Powder? It's the chocolate fix you've been dreaming of, without the guilt or the gut ache.

        • Where can I find more Low FODMAP recipes?

        We're so glad you asked! Check out our Instagram Highlights for a treasure trove of Low FODMAP recipes, tips, and hacks.

          There you have it, your ultimate guide to Low FODMAP snacking. Remember, a happy gut is a happy you!

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          Author Info:

          Hudson Shapiro

          Founder of TumLove - Crohn's & IBS Warrior ✨💚