A close up of low fodmap pumpkin pie energy bites in a white bowl

Quick and Easy Low Fodmap Pumpkin Pie Energy Bites

These quick and easy low fodmap pumpkin pie energy bites are the perfect, low fodmap pick-me-up snack to keep in your fridge! They are lightening fast to make, super simple and just take a little time to freeze.

Honestly, you don’t even need to freeze them before sneaking one or two! Use them as a quick breakfast as you’re headed out the door or as the perfect afternoon snack to give you that much needed boost of energy. 

You may have made energy bites before but have you tried a pumpkin pie version? These little bites have just enough pumpkin spice flavor to be the perfect snack in the fall months, yet neutral enough to enjoy any time of year. My kids love them too!

If you’re following the low fodmap diet, you know how difficult meal planning can be. Not to mention, coming up with healthy snack ideas that are low fodmap, quick and delicious. This pumpkin pie energy bite recipe can be a real life saver!

You can really take this recipe base and run with it if you want. For example, you could substitute almond butter or sunflower butter instead of peanut butter. You could add pumpkin seeds, chia seeds or hemp seeds for a little extra twist. 

Additionally, you could substitute pumpkin pie spice for the cinnamon, nutmeg and ground cloves.

One note about the peanut butter – if you use natural nut butter and it’s the kind that you need to stir – you might need a slightly higher ratio of oats to create the right consistency without getting too sticky. You could also add in flax seed for this purpose as noted below. 

You can keep energy bites in an airtight container in the refrigerator for up to a week. So make a batch to use as a grab and go item during the busy week ahead OR make a double batch and pop some in the freezer for later! 

This recipe makes about 24-36 energy bites depending on how big you make them. A low fodmap serving size is 1-2 bites (again depending on the size).

All ingredients have been tested by Monash University and are in low fodmap servings in the amounts listed per serving size. 

White bowl of low fodmap pumpkin pie energy bites sitting on a granite countertop

Quick and Easy Low Fodmap Pumpkin Pie Energy Bites

A low fodmap twist on a simple energy bite recipe. With subtle fall flavors, this cozy snack is packed with fiber and perfect for a grab and go breakfast or mid afternoon pick-me-up.
Prep Time 15 minutes
Freeze time 1 hour
Total Time 1 hour 15 minutes
Course Snack
Servings 24
Calories 156 kcal


  • 3 cups uncooked oats You can use either quick oats or old fashioned
  • 1 cup peanut butter You can use either regular or natural peanut butter. Be sure to check for high fodmap ingredients like honey
  • 1 cup pumpkin puree You can use either canned pumpkin or homemade pumpkin puree
  • cup pure maple syrup
  • ½ teaspoon cinnamon
  • ¼ teaspoon nutmeg
  • ¼ teaspoon ground cloves
  • 1 teaspoon vanilla extract
  • ¾ cup dark chocolate chips or chunks
  • Flax seed Optional add in if balls are too sticky


  • Using a wooden spoon, combine all ingredients in a large mixing bowl. Mix well.
  • Roll into balls about 1 inch in diameter. If they seem to sticky, you can add just enough flax seed to your liking. 
  • Place energy balls onto cookie sheet – lined with parchment paper makes for easy clean up!
  • Freeze for at least an hour.
  • Store in the refrigerator in a sealed, airtight container for an easy, grab and go snack!

For more low fodmap snack ideas, see my post 43 Quick and Easy Low Fodmap Snack Ideas.