Recent Post

Low FODMAP Pumpkin Spice Bliss Balls

November 2,2018

By Joanna Baker APD & RN

Who doesn’t love a bliss ball?! Most bliss balls are packed full of dates and are high FODMAP. Just one of them can be enough to ruin your day. Not these little gems, they the perfect easy to make (no baking required) low FODMAP & can be blended up super-fast when you want something healthy and sweet at the same time.

These delicious Pumpkin Spice Bliss Balls tick all the boxes:

  • Low FODMAP to keep your tummy happy
  • Nut free option for school lunchboxes
  • Rolled oats & chia for fibre to keep your digestion thriving
  • High protein for muscle growth & repair
  • Chia & pumpkin seeds for healthy Omega 3 fats
  • Vegan
  • No bake & super easy to make!

Low FODMAP Pumpkin Spice Bliss Balls

Serves: 16 balls – low FODMAP up to 4 balls
Prep time: 5 minutes + chill time

List of digestive symptomsIngredients:

1 ½ cups rolled oats
1/3 cup pumpkin seeds
¼ cup (50g) raisins
2 Tbsp chia seeds
½ cup rice malt syrup
2/3 cup FODMAPPED For You roast pumpkin with a hint of sage soup
½ cup peanut butter or Sunbutter for nut free option
½ tsp cinnamon
½ tsp all spice
Extra cinnamon & chocolate powder for topping


Add rolled oats, pumpkin seeds , raisins, chia seeds, rice malt syrup, FODMAPPED For You roast pumpkin soup, peanut butter, cinnamon, and all spice in a food processor. Pulse until smooth & well combined. Cover and chill in the fridge for 30 minutes.

Wet hands and roll spoonfuls into balls, roll in cinnamon chocolate powder and place on a lined tray in the fridge until set.