7 Layer Bars

I’d never heard of a 7 Layer Bar, also known as a Magic Bar, until I got involved in the Instagram scene. When I first laid eyes on this beautiful creation, I knew I was going to like it. In its OG form, these bars consist of layers of graham crackers, butter, chocolate chips, butterscotch chips, nuts, sweetened condensed milk and coconut. My Low FODMAP 7 Layer Bars deviate slightly from this traditional recipe, but still have the same flavours and layer upon layer of deliciousness. Let’s explore a little:

Layers 1&2:

I’ve used a similarly simple and versatile biscuit base in other recipes, and here it perfectly mimics a graham cracker crust in gluten free, low FODMAP style. Needing only 4 ingredients and 5 minutes in the oven to bake, it’s quick and simple. The texture is firm enough to hold your bar together, but not so hard that it’s going to turn into a battle to eat.

Layer 3:

If you’ve seen my recipe for Low FODMAP Snickers Bites, you will know that I recently discovered a natural, gooey caramel substitute made from dried figs. Since using it in that recipe, I’ve been making a list of all the things I can put it in or on – anything to allow me to keep eating the stuff, really. So the caramel was the perfect substitute for the butterscotch chips in the 7 Layer Bar.

Layer 4:

Macadamias are one of my favourite low FODMAP nut options, and add a wonderful richness and crunch to the bars. Feel free to substitute for any other nut that takes your fancy, but remember to check the serving sizes to see if they’re FODMAP friendly.

Layer 5:

Every recipe needs nut butter, right? I used almond butter in replacement of sweetened condensed milk. I honestly never think desserts are sweet enough, but the dried fig caramel is so naturally sweet that I decided the almond butter would cut through that a little. I can always come up with an excuse to use it somewhere!

Layer 6:

We all know I was never going to take the chocolate chips out of this recipe. I used the maximum amount of dark chocolate that I could to keep the recipe low FODMAP, and not a gram less.

Layer 7:

The last layer is the coconut – I would recommend shredded rather than desiccated to add a bit more texture, but it’s whatever floats your boat.

The number of layers may seem like a mammoth task, but these Low FODMAP 7 Layer Bars are honestly so quick and easy you won’t even break a sweat!

7 Layer Bars

Prep Time 20 minutes
Cook Time 10 minutes
Servings 16 bars


Layer 1

  • 3 tbsp coconut oil
  • 2 tbsp almond butter or nut/seed butter of choice
  • 1/2 cup brown sugar
  • 1 cup low FODMAP plain flour I use Lofo Pantry

Layer 2

  • 200 grams dried figs
  • 2 tbsp coconut oil
  • 2 tbsp almond butter or nut/seed butter of choice
  • salt

Remaining Layers

  • 115 grams unsalted macadamia nuts
  • 1/3 cup almond butter or nut/seed butter of choice
  • 100 grams dark chocolate
  • 1/3 cup shredded coconut


  1. Preheat the oven to 160 degrees Celsius fan forced. While the oven is preheating, soak your dried figs in boiling water.

  2. In a large mixing bowl, melt the coconut oil and almond butter together in the microwave. Add the brown sugar and low FODMAP flour and stir to combine.

  3. Press this mixture into a greased baking tin and bake for 5 minutes.

  4. While the base is baking, drain your dried figs and combine then with remaining ingredients for Layer 2 in a high speed blender to make your caramel.

  5. When the base of the bars has cooled, spread the caramel evenly onto the base.

  6. Roughly chop your macadamias and spread them evenly across the caramel.

  7. Next, drizzle your almond butter over the macadamias.

  8. Roughly chop your dark chocolate and distribute this evenly as your next layer.

  9. Finally, sprinkle on your shredded coconut.

  10. Bake the bars for a further 5 minutes to melt the chocolate and lightly toast the coconut.

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