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Pretzel Energy Balls

pretzel energy balls - low FODMAP snack

What do you do with a bag of gluten-free pretzels that you bought and realized you aren’t going to snack on?  You make these SUPER easy energy providing low FODMAP snack in a jiffy! One of the biggest questions I get asked from those on starting the diet is how to find easy FODMAP snacks to grab and go. This can be challenging especially if you want to stick to the healthier side of things and not eat junk. Just because something is “gluten-free” doesn’t mean it’s healthy. For me, a low FODMAP snack that doesn’t have to be refrigerated for a few hours and I can throw in my purse is ideal. I’ve dedicated two posts entirely to snacks: one is my ultimate snack list and the other was a post all about nursing and snacks.

I love energy balls or “bites” as they are perfectly portioned and give me a boost of carbs, fat and protein. You can buy these at the store but I find they can be pretty expensive and also can have hidden FODMAP triggers like added sweeteners or too much dried fruit. Plus once you have the ingredients, these can be made at low cost many times over. This low FODMAP snack can also be frozen which is perfect for the next time you double or triple the recipe. This is a great way have some handy when a burst of energy is needed. Let’s be honest, when is a burst of energy NOT needed!

Pretzel crumbs in the making for a low FODMAP snack
low FODMAP snack – Pretzel crumbs
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Pretzel crumbs in the making for a low FODMAP snack

Pretzel Energy Balls

  • Author: Fit Fab FODMAP


The perfect bite size low FODMAP snack to grab and go when the craving hits!


  • 2 cups gluten-free bite-sized pretzels; quickly pulse  
  • ½ cup seed or nut butter of your choice
  • 2 tablespoons maple syrup
  • ½ teaspoon ground cinnamon
  • 1 tbsp chia seeds
  • 3 tbsp raisins


  1. Using a food processor, pulsate the pretzels for 20-3o seconds until coarsely pulsated and not finely ground.
  2. In a large bowl, add the pulsated pretzel crumbs and gently stir in the nut/seed butter, maple syrup, cinnamon, chia seeds and raisins. 
  3. With moist hands, roll into small balls and place on a plate to refrigerate for at least 1 hour.


Store in an airtight container in the refrigerator for up to 1 week or 6 months in the freezer.

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