Hazelnut Chocolate Balls: A Low FODMAP Snack Recipe on the Go

Published on: 06/12/2024

You are in luck if you rely on store-bought nut bars or energy balls for a portable snack but can’t find a low FODMAP one. I’ve got you covered with these delicious Hazelnut Chocolate Balls. 

Hi! I’m Antonella, a registered dietitian who loves to help women with IBS find relief from their painful gut symptoms and discover the joy of eating again. One way I do this is by creating delicious and easy recipes that won’t make you bloated or gassy.

What Makes These Balls Low FODMAP?

The low FODMAP diet can be tricky as it is not simply a matter of choosing some foods instead of others. It involves paying attention to the portion sizes of certain foods. Regarding this recipe, not all nuts or sweeteners are low FODMAP, and the portion size of nuts and seeds does matter.

Here’s what makes this recipe low FODMAP:

  • The choice of nuts and seeds (hazelnuts, almond butter, and chia seeds). Nuts and seeds are high in oligosaccharides, one of the FODMAPs. Some nuts, such as pistachios and cashews, are high in oligosaccharides and excluded from the low FODMAP diet.
  • The amount of oats, nuts, seeds, and cocoa powder per serving is well below the low FODMAP threshold. You can enjoy oats, cocoa powder, and most nuts and seeds on a low FODMAP diet but you need to be careful about how much you eat in one sitting. Check out the Monash FODMAP Diet App for a complete list and portion sizes of low FODMAP nuts and seeds.
  • The choice of sweetener: brown sugar. Many recipes call for honey as a sweetener, and honey is high-FODMAP.

Why Should You Make These Hazelnut Chocolate Balls?

It isn’t easy to find ready-to-eat snacks that don’t have any high-FODMAP ingredients. Even the healthier energy bars or balls may have high-FODMAP nuts, have too many nuts per serving, or include high-FODMAP sweeteners or added fibers. 

Moreover, store-bought snacks are often high in sugar and may give you a drop in blood sugar shortly after eating them. The result: you feel tired and hungry.

Not these “energy balls”. They have just the right amount of chocolate and sugar to taste delicious without causing an energy crash. And they include plenty of fiber (and some protein) from the hazelnuts, oats, chia seeds, and almond butter to give you sustained energy

They are portable – you can make the entire recipe and grab a snack anytime. Take them with you to work or when running errands.

They are affordable! Packaged snacks can be expensive, especially low FODMAP ones. This recipe has ingredients you can buy in bulk and save.

Finally, they are delicious and easy to make—no baking involved. I hope you will give them a try!

Helpful Substitutions

If you are missing an ingredient or are not crazy about almond butter or hazelnuts, here are some substitutions you can make:

  1. Swap walnuts or pecans for the hazelnuts
  2. Substitute the almond butter with peanut butter
  3. Use quinoa flakes instead of oats
  4. Use regular sugar instead of brown sugar
hazelnut-chocolate-balls-displayed-in-a-tower-on-a-white-plate

Hazelnut Chocolate Balls

These no-bake energy balls are easy to prepare and give you a delicious and filling snack to grab or take with you anytime. They are smooth with a bit of crunch. The hazelnut-chocolate combination is reminiscent of Nutella (but without the excess sugar).
Prep Time 20 minutes
Freezing time 1 hour
Total Time 1 hour 20 minutes
Course Snack
Cuisine Mediterranean
Servings 18 balls

Ingredients
  

  • 1/3 cup (73 g) packed brown sugar
  • 1/4 cup water
  • 2 tbsp (30 g) creamy almond butter
  • 1 tbsp olive oil or other vegetable oil
  • 1 tsp vanilla extract
  • 1 1/4 cup (100 g) rolled oats
  • 3 tbsp (30 g) chia seeds
  • 3/4 cup (112 g) hazelnuts
  • 1/4 cup (22 g) unsweetened cocoa powder
  • 1/8 tsp salt

Instructions
 

  • In a small saucepan, heat up the brown sugar and water over medium-high heat, stirring until the sugar dissolves. Bring to a boil and simmer for 1 minute. Reduce the heat to low, add the almond butter and oil, and stir until well combined. Remove from the heat and add the vanilla. Set aside.
  • Add the oats, chia seeds, hazelnuts, cocoa powder, and salt to the bowl of a food processor and process until the mixture becomes a coarse powder. Pour the brown sugar mixture and pulse until you get a stiff paste, about 1 minute.
  • Using clean and oiled hands, take about 1 tablespoon of the mixture and roll into small balls. You will get 18 balls.
  • Place the balls on a tray lined with parchment paper and freeze for 1 hour.
  • Transfer to an airtight container and store in the refrigerator or freezer.
  • Store in an airtight container in the refrigerator for up to 1 week or in the freezer for 2 months.
Keyword easy, low fodmap

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I’m a registered dietitian with a passion for helping women with IBS find their way back to eating without fear of painful gut symptoms and without unnecessary diet restrictions.

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