Healthy Banana Oat Cookies

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).

It’s best to use a banana that is ripe, but not yet completely brown.

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.

You can make 3 medium cookies, or 6 smaller cookies

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!

Healthy Low FODMAP Banana Oat Cookies

A super simple healthy, vegan and low FODMAP banana oat cookie recipe!

4.34 from 3 votes

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Course Breakfast, Snack

Servings 3 medium cookies

Ingredients

  

1x2x3x

• 1 medium banana
• 1/2 cup oats rolled
• 1/8 tsp cinnamon (optional)
• 1 tsp each nuts, seeds, dried cranberries, fruits, chocolate chips, etc. (optional)

Instructions

 

• Preheat oven to 350 F. Grease baking sheet or line with parchment paper.
• Mash banana in a bowl. Mix in oats and all other ingredients. Roll mixture into 3 medium balls (or 6 small balls). Place on sheet.
• Bake for approx. 12 minutes (10 if small cookies) until lightly browned on top.

Notes

• Store in a container or bag in the fridge for up to 5 days
• 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!
• Dried cranberries and raisins (not sultanas) are low at 1 tbsp
• If you add in nuts, make sure to choose low FODMAP options (pecans and cashews are high in GOS and fructans; almonds and hazelnuts low at 10 nuts)
• This is a great recipe to double or triple so you have snacks on hand for days

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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!

Much love,