Cook this: peanut butter oat slice (gluten free, lactose free & low FODMAPs!)


You may have noticed, I’m doing some more special diet-friendly recipes at the moment. I’ve noticed that there’s not a lot out there if you do have certain intolerance, and the food that is out there isn’t always amazing. With my past as a personal trainer and degree in exercise science and nutrition, I actually really enjoy playing around with recipes to make them a little healthier and/or friendlier to sensitive tummies and what not. I’ve also been quite ill lately, and am trying to find out if there’s something my body perhaps can’t tolerate, like lactose or gluten or who-knows-what.

Anyway, as has been well documented, I am a nanna, I like tea, and I cannot have my tea without a slice of cake or a biscuit or even more cake with it. It cannot and should not be done. While I’m cutting out gluten and lactose and some other foods as per the low FODMAPs thing, I refuse to accept my only tea time treats as the crappy packaged “special” biscuits available at supermarkets. I’m not eating that stuff.

I adapted this recipe from a baked porridge recipe I came across and adjusted to perfection a few years ago – rather than making a baking dish full of baked porridge (which is amazing, by the way!), I decided to spread out the mixture over a larger, rectangular tray, so it would be a bit of a cake/slice/biscuit hybrid kind of thing.


You’ll need:
– 1½ cups oats (use wheat free to make it GF/low FODMAPs friendly!)
– 2 heaped tbsp brown sugar (if you prefer to go sugar free, you can use honey instead, 2 tbsp should do it!)
– 2 tbsp chia seeds
– 2 tbsp cacao nibs
– ½ cup mixed seeds (I used sunflower and pepitas)
– pinch of salt
– 1 cup milk of choice (I used almond milk)
– ¾ cup peanut butter (Mayvers, of course, my favourite!)
– splash of vanilla extract

And the super easy part:
1. Preheat the oven to 180°C and line a tray with non stick baking paper.
2. Combine all the dry ingredients in a large bowl.
3. Add all the wet ingredients.
4. Mix them together until they’re completely combined.
5. Smooth the mixture out in the tray, put it in the oven, and bake for 20 – 25 minutes

That’s it. Just let it cool completely before slicing it up and chowing down.


It came out exactly as I wanted – soft and crumbly, great flavours, still sweet without being overly sugary, and chock full of things that are actually good for you and provide nutrients, rather than the processed and genetically modified stuff you buy in a package. The other great thing is that you can (obviously) play around with the add ins and use what ever you want – nuts, dried fruit, coconut, chocolate chips, whatever! Have fun making this one your own – would love to hear other combinations you guys have tried too!

4 thoughts on “Cook this: peanut butter oat slice (gluten free, lactose free & low FODMAPs!)

  1. Pingback: Cook this: peanut butter granola using home made PB! | Ordinary Girl, Extraordinary Dreamer

  2. Pingback: Have your (FODMAP friendly) cake & eat it too: My favourite sweet treats for the digestively challenged :) | Eat. Travel. Blog: Ordinary Girl, Extraordinary Dreamer

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