Easy Grain-Free Low FODMAP Banana and Blueberry Breakfast Bars

When you’re short on time, these Low FODMAP breakfast bars are the perfect start to busy mornings. Packed full of healthy seeds and tiger nut flour, the banana, and egg help to bind the mixture and the blueberries give a lovely burst of flavor. This Low FODMAP breakfast recipe is easy to make in one bowl and they come together in just 30 minutes. Prepare this Low FODMAP diet recipe ahead of time and leave it to cool overnight, ready to grab in the mornings!

What are tiger nuts?

Tiger nuts are not actually nuts; they are small tubers the size of hazelnuts. They are high in fiber and loaded with resistant starch, which acts as a prebiotic and feeds your good gut bacteria = a healthy microbiome. They can be sourced whole with or without their skins or as flour. They have a slightly sweet and nutty flavor.

Can I adapt this recipe for other diets?

This recipe is naturally gluten-free and dairy-free and can be made vegan by substituting the eggs with a vegan egg replacement or with 100g of natural unsweetened peanut butter.

Can I substitute any ingredients?

If you cannot find tiger nut flour, you can simply substitute it for oat flour or whole oats (if your diet permits it), alternatively, replace it with more hemp seeds or peanut butter.

How to store the breakfast bars??

This recipe is best kept in an airtight container at room temperature for up to 3 days or in the fridge for up to 7 days.