A low FODMAP cookie might satisfy your cravings whether you’re a keen baker or simply a lover of sweet treats.
Many options exist for honoring your low FODMAP cookie need: homemade (recipes below) or shop-bought.
In this article, we will explore which cookie ingredients may be high in FODMAPs, share plenty of tasty low FODMAP cookie recipes for you to try and give you a list of low FODMAP cookie options to buy.
Low FODMAP cookie recipes
If you want to impress your friends, family, or yourself with a low FODMAP cookie recipe, you can look no further!
Below we have included 25 low FODMAP cookie recipes to ensure you have the right one for the occasion.
Low FODMAP cookies with chocolate
Cookie recipes often contain chocolate, and this recipe list is no exception – after all, why should you miss out?
Here’s a list of our favourite low FODMAP cookie recipes for the chocolate lover:
- No-bake Choc Oat cookies
- Low FODMAP white chocolate and macadamia nut cookies
- Gluten-free miso chocolate chip cookies
- Salted Low FODMAP Chocolate Chip Cookies
- Low FODMAP tahini chocolate chip cookie
- Salted caramel chocolate chip cookies
- Five-minute Low-FODMAP Almond Butter White Chocolate Microwave Cookie
- Low FODMAP Five Minute Chocolate Chip Microwave Cookie
Low FODMAP cookies without chocolate
If you don’t enjoy chocolate or are looking for a low FODMAP cookie recipe which gives you something a bit different, these recipes might take your fancy:
- Low FODMAP Soft & Chewy Ginger Cookies
- Low FODMAP Peanut Butter Cookies
- Gluten free Linzer cookies without xanthan gum
- Easy gluten-free sugar cookies
- Low FODMAP Raspberry Thumbprint Cookies with Almond Glaze
- Quick oat cookies – Low FODMAP & Vegan
Low FODMAP breakfast cookies
What better way to start your day than with a breakfast cookie?
Here are some recipes for a light, low FODMAP breakfast or mid-morning snack for when you’re on the go or fancy a bit of indulgence first thing:
- Low FODMAP Cinnamon Apple Breakfast Cookies
- Low FODMAP Blueberry Breakfast Cookies
- Low FODMAP Pumpkin Cranberry Oat Breakfast Cookies
- Low FODMAP banana Oat Cookies
Low FODMAP vegan cookies
If you are looking for a low FODMAP cookie which is also vegan, you don’t need to compromise on flavour with the below recipes:
- Vegan brownie cookies
- Low FODMAP Vegan Chocolate Chunk Cookies
- Quinoa cookies
- Gluten Free Vegan Chocolate Chip Pumpkin Cookies
- Vegan low FODMAP Peanut Butter Cookies
- Gluten free tahini cookies
Can I buy low FODMAP cookies?
Yes, you can buy low FODMAP cookies! Buying low FODMAP cookies to keep in your pantry for a quick snack when you haven’t got time (or the energy) to bake is ideal.
Below is a list of suitable options for the ultimate convenience:
- Schar Choco Chip Cookies
- Orgran Sugar Free Cacao Cookies
- Fodilicious cookie buttons – ginger, coconut, or cocoa
- Nairn’s dark chocolate chip oat cookies
- Munk pack protein cookie – white chocolate and macadamia
- Enjoy Life breakfast ovals – maple fig, berry medley
How to adapt high FODMAP Cookie Recipes
You may already have a tried and tested recipe for your favourite cookies. So how can you adapt the recipe to be low FODMAP?
Traditionally, the core ingredients of cookies are sugar, wheat flour and butter (and sometimes egg).
Butter, sugar and eggs are all low FODMAP. However, wheat flour is high in FODMAPs, which you need to swap out of traditional recipes to make them suitable.
There are lots of alternative low FODMAP flours which you can use in baking (1):
- Sorghum flour
- Rice flour
- Buckwheat flour
- Maize flour
- Millet flour
For a complete list of suitable low FODMAP flours, check out our other post here: Low FODMAP flour.
Some ‘low sugar’ cookie recipes may replace some or all of the sugar with sweeteners. In this instance, you could use low FODMAP sweeteners such as sucralose or Stevia.
Although most cookie recipes use brown or white sugar, which is low FODMAP, some may use honey.
You may wonder, ‘is honey low FODMAP?’ You would be correct to question this as it is high in fructose, so honey is high FODMAP.
You may then wonder, ‘is maple syrup low FODMAP’ as a good alternative, and the answer is yes, it is suitable.
What extras can I put in a low FODMAP cookie?
Nuts are a great source of protein and fibre which you can easily include in your low FODMAP cookies. Some suitable low FODMAP nut varieties are:
- Peanuts
- Brazil nuts
- Pecans
- Almonds
- Walnuts
Chocolate is a popular addition to cookie recipes, whether chocolate chips, dipped in chocolate, or in the dough itself. But is chocolate low FODMAP? It can be if you stick to specific portion sizes!
If we haven’t mentioned your favourite ingredients or toppings, check the Monash University App for information about low FODMAP ingredients and the appropriate serving sizes.
Summary
Some cookies (bought or homemade) may not be low FODMAP due to the content of high FODMAP ingredients, such as particular types of flour or nuts.
However, there are some great options for low FODMAP cookies to buy in various flavours.
You can easily get your cookie fix and show off your baking skills using the above low FODMAP cookie recipes while sticking to the low FODMAP diet!
Written by Annabelle Green, Registered Dietitian, reviewed by Kirsten Jackson, Consultant Dietitian BSc Hons, RD, PG Cert
Serena is UK HCPC Registered Dietitian. She graduated from Coventry University in 2021 with an upper second class in Dietetics and Human Nutrition.
Serena has previously worked as an Acute Dietitian supporting inpatients with both oral nutrition support and enteral tube feeding. She is now currently working as a Specialist Weight Management Dietitian. Alongside this, Serena has worked for The Food Treatment Clinic since 2022 and has created our low FODMAP, histamine intolerance and SIBO ebooks.
Serena has a keen interest in IBS and gut health, most specifically the low FODMAP diet. She is dedicated to helping those with gut conditions to improve their overall quality of life.
Last updated on September 3rd, 2023 at 12:04 pm
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