Low FODMAP peanut butter cookies

Low FODMAP Peanut Butter Cookies

These 5-ingredient low FODMAP peanut butter cookies might just be the best thing since sliced (low FODMAP) bread. 😉

Paula Deen’s home cooking show (specifically one episode) was where I discovered how simple and easy it could be to make truly delicious 5-star cookies without any flour or butter.  At the time I had zero intention of turning these into a low FODMAP cookie recipe… but I’ve realized now that’s an added bonus!

This recipe the way my sister and I made it was a huge hit with my family and friends for many years… and still is! (We originally started making this recipe with Domino white sugar, in case you were wondering!)

I eventually decided to experiment with altering the ingredients for health reasons to support clients in my private practice.  The verdict has been that my “Jennafied” version is just as tasty as its original counterpart, so I’d like to share it with you!

How much peanut butter is low FODMAP?

Before we start, it’s worth noting that up to 2 tablespoons of peanut butter is guaranteed to be low FODMAP.  This would translate to a serving of about 2 or 3 of these cookies, depending on their size.

Recommended reading:  Is Peanut Butter Low FODMAP? (Expert Guidance on Peanut Butter and IBS)

Ingredient swaps and modifications

So what did I change about the original peanut butter cookie recipe?  Just a couple things. (I’m sorry, Paula Deen!)

Natural peanut butter

Luckily, peanut butter is naturally low FODMAP so we don’t need to swap it any further aside from going the natural route.

(In Paula Deen’s original recipe on the Food Network, she uses “mainstream” peanut butter, which I recommend you swap out for a natural alternative which contains no partially-hydrogenated oils.)

Related article:  Low FODMAP Nuts, Nut Butters, & Peanuts – Oh My!

Sweeteners

Sucralose (Splenda®)

Paula used Splenda® in her original cookie recipe.  While Splenda® is technically considered a low FODMAP sweetener, I tend to prefer more natural alternatives for specific science-backed reasons.

Recommended reading: 

Splenda® and table sugar are inter-changeable using a 1:1 ratio in baking, so I swap this for a nutritive granulated sugar.

Turbinado sugar or cane sugar

If you’re in the early phases of a strict low FODMAP elimination diet, low FODMAP nutritive granulated sugars include table sugar, cane sugar, or turbinado sugar.

(From a holistic health standpoint, I prefer turbinado sugar  since it’s a less refined version of white sugar.)

Coconut sugar

Coconut palm sugar is generally my favorite 1:1 swap for white sugar in baking! It’s lower in glycemic index compared to white sugar, and it’s more nutrient-dense.

The only downside is that coconut sugar is a high FODMAP sweetener in servings higher than 1 teaspoon at a time, according to the MONASH University (1).

In this recipe we use 12 total tablespoons or ~ 36 teaspoons of coconut sugar in 16 cookies… which translates to ~2 1/4 teaspoons of coconut sugar per cookie.

But if you’re farther along in your IBS healing journey and you find you can tolerate coconut sugar without reacting, I highly recommend it!

link to landing page - 5 diet mistakes to avoid when healing your gut - Jenna Volpe, holistic dietitian

Peanut butter alternatives (for peanut allergy/sensitivity)

If you have a peanut allergy or sensitivity, simply substitute the peanut butter with sunflower seed butter or a low FODMAP nut butter.

Recommended reading:  Low FODMAP Nut & Nut Butters

All of that said, without further ado, here’s my peanut butter cookie recipe!

Low FODMAP peanut butter cookies

Low FODMAP Peanut Butter Cookies

Jenna Volpe, RDN, LD, CLT
Simple, sweet, dense and peanut buttery... everything you could want in the perfect peanut butter cookies!
Prep Time 15 minutes
Cook Time 12 minutes
Total Time 30 minutes
Servings 16 cookies

Equipment

  • Measuring cups
  • Medium mixing bowl
  • Spoon for mixing
  • Fork for cross-hatches
  • 2 baking sheets / cookie sheets
  • Optional - cooling rack

Ingredients
  

  • 1 cup natural peanut butter
  • 1/2 cup coconut palm sugar
  • 1/4 cup brown sugar (low FODMAP) or extra 1/4 cup coconut palm sugar
  • 1 teaspoon vanilla extract
  • 1 pinch salt

Instructions
 

  • Preheat oven to 350 degrees F.
  • Combine all ingredients in a bowl until they are a doughy consistency.
  • Roll dough into tablespoon-sized dollops and flatten with a fork (to make cross-hatch pattern) onto ungreased cookie sheets.
  • Bake at 350 F for about 10-12 minutes or until the edges are slightly browned.
  • Let cookies cool for 5 minutes before removing from baking sheet, then let cool for another 10 minutes before transferring to a plate.

Notes

Diabetic cookie exchange: 

  • 1 cookie = 1 carbohydrate, 1 fat
Keyword diabetic peanut butter cookies, low fodmap cookies, low fodmap peanut butter cookies
Tried this recipe?Let us know how it was!

How to store

These cookies can be sealed and stored at room temperature for ~3-5 days, in the fridge for about 1 week, or in the freezer for ~1 month.

Serving suggestions

More IBS-friendly low FODMAP sweet treats

Sharing is caring

If you loved this recipe, please leave a 5-star review and DM me on Instagram @wholeisticliving to let  me know how these turned out!

1 thought on “Low FODMAP Peanut Butter Cookies”

Leave a Comment

Your email address will not be published. Required fields are marked *

Recipe Rating