Fody's Low FODMAP Peanut Butter Krispie Bars

Description of Fody's Low FODMAP Peanut Butter Krispie Bars

Did you know that Kellogg’s Rice Krispies are certified low FODMAP? Many people ask, Are Rice Krispies low FODMAP, and the answer is yes! We have used them to make these low-FODMAP rice krispie treats with peanut butter and chocolate. When made with low FODMAP rice syrup, these bars are not too sweet, yet just the right amount of indulgence. This makes them a perfect snack or dessert option for anyone following a low FODMAP diet. Easy and fun to make with the kids, these Rice Krispies low FODMAP bars are a quick, IBS-friendly treat.

Fody's Low FODMAP Peanut Butter Krispie Bars Ingredients

• 3 cups (80 g) crisp rice cereal, such as Kellogg’s Rice Krispies (which are certified low FODMAP)
  

• 3/4 cup (200 g) natural creamy peanut butter
  

• 1/3 cup (75 ml) brown rice malt syrup
  

• 2 tablespoons refined coconut oil, melted
  

• 1/8 teaspoon salt
  

• 1 teaspoon vanilla extract
  

• 4-ounces (115 g) semisweet chocolate, melted

• Maldon salt
  

Directions for Fody's Low FODMAP Peanut Butter Krispie Bars

• Line an 8-inch by 8-inch pan (20 cm by 20 cm) with parchment paper. Coat the inside of the pan with nonstick spray; set aside.

• Place cereal in a large heat-proof mixing bowl; set aside.

• Stir the peanut butter, rice malt syrup, coconut oil, and salt together in a small heavy-bottomed saucepan. Heat over low-medium heat until it begins to simmer, then simmer for about 1 minute, stirring occasionally, and watch carefully to avoid scorching.

• Immediately pour over cereal in a bowl and begin to fold together with a heatproof silicone spatula. Add vanilla and fold everything together well.

• Scrape into prepared pan, smoothing and flattening the top. I like to use a small offset spatula, then wipe it dry for the next step.

• Pour the melted chocolate over the top of the cereal mixture and use the offset spatula to spread the chocolate evenly over the entire surface area. Refrigerate for about half an hour or until the chocolate is just set.

• Unmold, peel away parchment, and place Krispie bars on a cutting board. Cut into 16 bars, sprinkle with coarse Maldon salt and serve. Bars can be refrigerated in a single layer in an airtight container for up to 4 days. Your low FODMAP rice krispie treats can be served cold or at room temperature.
  

FAQs 

Are Rice Krispies Low FODMAP?

Yes, rice krispies are low FODMAP—when made with simple ingredients such as puffed white rice, sugar, and salt. If you've ever asked, "Are Rice Krispies low FODMAP?", the answer depends entirely on what's in the ingredient list. Rice itself contains no FODMAPs, and traditional puffed rice cereals are typically low in fermentable carbohydrates. However, some cereals may include high FODMAP ingredients like honey, high-fructose corn syrup (HFCS), or sorbitol, which can trigger IBS symptoms. To stay safe, always read the label and choose a variety that’s free of high-FODMAP sweeteners or additives. In the right form and portion, rice krispies low-FODMAP cereals are a crunchy, easy-to-digest base for breakfast bowls or homemade snacks.

Can I Make Low FODMAP Rice Krispie Treats at Home?

Absolutely! Creating low FODMAP rice krispie treats at home is easy, customizable, and gut-friendly. The basic recipe uses plain puffed rice cereal, a low FODMAP sweetener such as brown rice syrup, and natural peanut butter for structure and flavor. This combination avoids the need for marshmallows, which often contain high FODMAP ingredients like HFCS or artificial sweeteners. For added indulgence, you can melt a small amount of dark chocolate and drizzle it over the top—just be mindful of portion size, as chocolate has FODMAP limits too. These treats take just minutes to make and are perfect for prepping snacks ahead of time. With the right ingredients, low FODMAP rice krispie treats can be enjoyed safely as part of an IBS-friendly lifestyle.

Why Are These Rice Krispie Treats Considered Low FODMAP?

Rice krispie treats can be low FODMAP when each ingredient is carefully selected. The key is to use plain puffed rice cereal that contains no high FODMAP additives, along with safe binding agents like brown rice syrup and unsweetened peanut butter. These choices eliminate common FODMAP triggers like honey, HFCS, or inulin often found in processed versions. Even a small amount of dark chocolate can be added as long as it stays within recommended serving sizes for the low FODMAP diet. If you've been searching for rice krispies low-FODMAP ideas that won’t aggravate your digestion, this homemade option delivers flavor, texture, and peace of mind. It’s ideal for snacks, desserts, or quick treats that align with IBS-friendly eating.

About the Chef

Dédé Wilson

Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.

This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.

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