AIP Breakfast Bars- low FODMAP, low carb with SIBO SCD, vegan and nut options

These AIP breakfast bars are Paleo, low FODMAP, low carb and can be adapted to be SIBO SCD and vegan compliant. They are similar to a Kellogs Nutrigrain bar except without the grains and refined sugar.

If you didnt want raisins/ sultanas and blueberries you can add other fillings in place of them them such as fresh cherries (not low FODMAP) or strawberries, figs, seeds, dried pineapple and banana or even chocolate chunks if you can tolerate cacao. I have made them with sundried banana and chocolate chunks before and they were just as delicious.

Variations

For a vegan option you can use agar-agar (1 tbsp will be enough) in place of the gelatine or guar gum (1 tbsp). Follow the same steps as you would the gelatine – whisking it with water before adding into the mixture.

Nut Option

If you tolerate nuts then you can use nut flours and or seed flour / butters. You can swap for the exact same amounts. If you use sunflower seeds, omit the baking soda otherwise the mixture will turn green! (Its not harmful, its just an alkali reaction between the soda and the sunflower seeds). I mostly make my bars using almond flour and hazelnut butter as I have successfully reintroduced these into my diet.

SIBO SCD

For SIBO SCD you will need to omit the bicarbonate of soda (baking soda) as its classed as “illegal” (in other words it’s on the “no” list!). It won’t made a huge difference to the bars as they don’t rise much during cooking.

Low Carb

If you wanted to reduce the carb count even further you can omit the honey entirely or you can use powdered erythritol or stevia instead. I would use the 30g of erythritol (based on my experience of using erythritol) but if you have a sweet tooth you may want to add a little bit extra.

Although I have called them breakfast bars they can be eaten as a snack or even a dessert. I like to heat mine up (in the microwave for 15 seconds) and serve with paleo ice cream. My favourite dairy free ice cream recipe is by Kelly from The Spunky Coconut. Its called Swiss Almond Dairy Free Ice Cream, but it can be made without the nuts/ nut milk. To make it, I use all coconut milk. Paired with a hot breakfast bar it makes quite a treat!!!

AIP Breakfast Bars

Servings 15 bars

Nutritional Information (per bar)

Total Carbs 10.6g
Fiber 2.4g
Net carbs 8.2g
Protein 2.8g
Fat 6.6g
Calories 104 Kcals

Print Recipe
AIP Breakfast Bars
These AIP breakfast bars are so versatile, you can make them with a range of fresh and dried fruit. Try swapping the raisins and sultanas for dried pineapple and banana for a tasty tropical twist!
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Course Breakfast, Sweets
Cuisine English
Prep Time 10
Cook Time 26
Servings
Ingredients
Instructions
  1. Preheat the oven to 160'c and line a baking tray with greaseproof paper. Use a little coconut oil to grease the paper as it helps the mixture from sticking to the paper once it cools!.
  2. In a bowl combine the tigernut flour, desiccated coconut, vanilla, salt, baking soda, saltanas, raisins, lemon juice, honey, coconut milk and nut butter. Stir thoroughly until everything has incorporated.
  3. Chop the dates into small pieces and add to the mixture, then stir once more to combine.
  4. In a jug add the gelatine (agar-agar or guar gum) then add the hot water, cold water and whisk immediately until its becomes white and frothy.
  5. Pour the gelatine mixture into the bowl with the tigernut flour mix and give everything one final stir, making sure everything has combined.
  6. Scoop the mixture into the baking dish and using your fingers or a spatula, press the mix into the tray.
  7. Take the blueberries and press one by one into the top of the mixture, dotting them about. Try not to press them into the edges of the mixture as they can go soggy making a mess when cutting the bars up.
  8. Place into the oven and allow to cook for 26 minutes or until the top has turned a golden brown in colour.
  9. Remove from the oven and turn out onto a cooling rack and remove the greaseproof paper carefully - leave to cool for 20 minutes.
  10. Once cooled cut into bars or squares and allow to cool fully before placing in a container in the fridge. Use greaseproof paper or foil to separate layers so the bars don't stick to one another.
  11. Serving Suggestion : Eat whilst warm (or reheat in the microwave for 15 seconds) and serve with Paleo Ice Cream!
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Paleo Chewy Cookies – Low FODMAP, AIP & SIBO SCD

Elimination Diet Friendly

These cookies are paleo, Low FODMAP, Dairy free and Egg free. They can also be made AIP, SIBO SCD and ketogenic compliant (substitutes listed in ‘Recipe Notes’) – whoop!

You can find out more about these diets by clicking on the following links; the AIP diet, a Low FODMAP diet, a SIBO SCD and the Paleo diet.

These cookies have a wonderful chewy texture and only have a small amount of maple syrup in them. I used 3 medjool dates and just 30g of 80% dark chocolate for my fillings, but you could substitute with any other dried fruit, nuts, carob drops or even fresh fruit – use whatever suits your diet!

I have been following the AIP diet but have managed to re-introduce small amounts of nuts so I decided to make these cookies with almond flour. I have also made them with tigernut flour too and they turned out just as delicious. They may work well with cavassa flour or banana flour but I havent tried it – if anyone decides to give these flours a go, please let me know how you get on!

For low carb/ ketogenic dieters it’s good to know that you can still make these cookies with medjool dates. By subbing the maple syrup for a low carb sweetener, the cookies are reduced to just 5.3g Carbs (per cookie), with Fiber at 1.5g and Net Carbs at a low 3.7g.

Once made its best to keep these in the fridge so they keep fresh. However, as they don’t contain egg they will keep at room temperature but they may spoil after a few days if the weather is hot.

Paleo Chewy Cookies

Servings: 16 (Makes 6 individual fishcakes)

Nutritional Information (per Cookie)

Total Carbs 8.8g
Fiber 1.7g
Net Carbs 7.1g
Protein 2.8g
Fat 10.1g
Calories 131 Kcals

Paleo Chewy Cookies – Low Carb/ Ketogenic Version

Servings 16

Nutritional Information (per cookie)

Uses 2 tbsp extra coconut milk and 3 tbsp of erythritol
Total Carbs 5.3g
Fiber 1.5g
Net carbs 3.7g
Protein 2.8g
Fat 10.5g
Calories 121 Kcals

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Print Recipe
Paleo Chewy Cookies - Low FODMAP AIP & SIBO SCD
These Paleo cookies are deliciously chewy and can be made with a variety of fillings. Chose from dried or fresh fruit, nuts, seeds, chocolate or carob drops!
Course Sweets
Cuisine English
Servings
Cookies
Ingredients
Course Sweets
Cuisine English
Servings
Cookies
Ingredients
Instructions
  1. Preheat oven to 180'c Using a silicon mat or baking paper, line a baking sheet and place on the side ready to place the cookies.
  2. If your coconut oil is hard, you will need to melt it until it's soft. You can do this by placing it in the microwave for 30 -60 seconds. Alternatively place the jar into a bowl of boiling water.
  3. In a large bowl add the wet ingredients - maple syrup (or honey), coconut oil, nut butter, coconut milk and lemon juice and whisk until fully combined.
  4. In a separate bowl add the dry ingredients - almond flour (or tigernut flour), bicarbonate of soda, cinnamon, ginger, vanilla and salt and stir to combine.
  5. In a jug add the gelatin and pour in 2 tbsp of cold water and 1 tbsp of boiling water then immediately whisk until frothy. Pour this into the bowl with the wet ingredients (nut butter/ maple syrup) and whisk its all combined
  6. Chop the dates and the chocolate into chunks and add into the mixture (or any other fillings you like) and stir to combine.
  7. Taking a heaped tablespoon of mixture, dollop it onto the baking paper or silicon mat. Leave about half an inch between each cookie as they spread slightly when cooking. If its really gooey - use your finger to gently slide the mixture off the spon!
  8. Place in the oven near the top shelf and cook for 15 - 20 minutes or until brown.
  9. Remove from the oven and place on a cooling rack. The cookies will still be soft whilst hot so be careful when transferring them to the cooling rack (I used a spatula). If you use baking paper transfer the cookies on the paper onto the cooling rack and allow them to fully cool before using a spatula to lift them from the paper.
  10. If you manage not to scoff them all at once, you can keep the remaining cookies in the fridge for 3-4 days.
Recipe Notes

Substitutions

For AIP cookies you can use tigernut flour and tigernut butter in place of the nut flour/butter.

If you are following a SIBO Specific Carbohydrate Diet (SCD) then you will need to omit the bicarbonate of soda and use honey instead of maple syrup. I would suggest only using 2 tablespoons as honey is quite sweet.

For Whole30 omit the maple syrup and add 2 extra tablespoons of coconut milk.

For Ketogenic/ Low Carb substitute the maple syrup with erythritol and add 2 tablespoons of extra coconut milk.