Chocolate Hemp Protein Bites (Low FODMAP, Vegan, Gluten Free)

Low FODMAP protein bars are one of the hardest snacks to find, particularly in Australia. An amazing lady has recently changed the game by starting FodBods, which produces some excellent protein bars, but sometimes if you don’t want to wait for them to ship, or want to customise the flavour, these low FODMAP, vegan, gluten free Chocolate Hemp Protein Bites are for you.

These Low FODMAP Chocolate Hemp Protein Bites are high in protein, chocolatey, fudgy and delicious.

Putting these scrumptious bites together could not be easier. You literally only need a blender (and if you don’t have one, you can absolutely work around it), something to squash the bars into, and a fridge. And it’s as simple as adding the ingredients into the blender and you’re good to go.

You can also cut the slab of chocolatey goodness into bigger bars, or even smaller bites – my serving size is a recommendation. Just be mindful of the amount of FODMAPs in each one.

Hemp seeds are high in Omega-3 and Omega-6, meaning they are a great source of healthy fats. They are also a fantastic source of plant-based protein, and contain an array of vitamins and minerals. Further, whole hemp seeds contain large amounts of both soluble and insoluble fibre. 20 grams, or 2 tablespoons of hemp seeds are low FODMAP.

The great thing about these Low FODMAP Chocolate Hemp Protein Bites is they are a one-blender (or bowl), no oven affair. You can make a batch that will last you a week, and that you can grab-and-go when you need. They are perfect for that 3pm slump and because they’re high in protein and healthy fats, they’re going to keep you fuller for longer.

If you’re looking for more work or school-friendly snacks, try these Low FODMAP Choc Chip Museli Bars, or these Low FODMAP Pesto and Olive Muffins.

If you try this recipe, let me know! I’d also be thrilled if you took a snap of it and tagged me in it on Instagram (@thatlofolife) so I can see it and share your creation in my stories! Feel free to leave me a star rating and any feedback below.

Chocolate Hemp Protein Bites (Low FODMAP, Vegan, Gluten Free)

Prep Time 15 minutes
Servings 9 bites


  • 1 cup gluten free rolled oats
  • 4 tbsp hemp seeds
  • 2 tbsp ground chia
  • 2 gluten free Weet-Bix
  • 2 tbsp cacao powder
  • 1/4 cup peanut butter
  • 2 tbsp coconut oil
  • 1 tbsp rice malt syrup
  • 1 tbsp maple syrup
  • 30 grams vegan chocolate chips optional
  • pinch salt


  1. In a high speed blender, process the oats until a flour forms.

  2. Add the remaining ingredients to the blender and process until a uniform dough forms. It may not seem like it will stick together at first, but once you press it, it should clump together nicely.

  3. Line a standard 20x20cm baking tin, and press the dough into one side of it, shaping it to form a large bar.

  4. Place in the fridge for 10 minutes to set, and then cut into 9 squares.

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