These low FODMAP cookies are the perfect combination of coconut, oats, and chocolate (plus some butter and sugar of course). They’re oh-so-delicious and don’t require any time in the oven! As an IBS dietitian, I find a lot of my patients who follow a low FODMAP diet still want something sweet. However, it can be difficult to find low FODMAP options at a bakery or grocery store. Even the most inexperienced bakers can make this classic sweet treat.
The real question – what did you call this type of cookie growing up? I called them haystacks, but I’ve also heard them called chocolate macaroons, no-bakes, cow patties, and boiled cookies. Whatever they’re called, they’re SO simple and taste amazing. Perfect for dessert – and if you’re looking for other desserts, check out our chocolate flaxseed pudding and low FODMAP carrot cake!
Are haystack cookies low FODMAP?
Growing up, we had these haystack cookies fairly often, so I used our family recipe as a guide to make this low FODMAP version. To be honest, haystack cookies are already fairly low FODMAP and this recipe didn’t need to be adjusted very much. Because these cookies don’t contain wheat flour or other high FODMAP ingredients like honey or raisins, they’re already pretty FODMAP friendly! I did adjust the milk, as the original recipe called for regular milk – I chose lactose-free instead. However, even regular milk would be considered low FODMAP in this recipe – as there is less than a teaspoon of milk in each cookie! Low FODMAP recipes don’t need to be complicated!
Is butter low FODMAP?
Although I used lactose-free milk for these cookies, I didn’t go out of my way to select butter that was labeled as lactose-free. Although butter is a dairy product, it doesn’t contain FODMAPs because the lactose (the natural sugar in milk) gets removed during production.
Keep in mind, butter is still high in fat and fat can impact gut motility when consumed in large amounts. Having 1-2 of these cookies should be well tolerated by most people, but more than this in a sitting could also affect symptoms.
Is coconut low FODMAP?
Shredded coconut that is commonly used for baking is low FODMAP in servings of 1/2 cup or less.
The FODMAP content of coconut products does vary depending on what it is. Coconut milk and coconut water should be limited to about 1/2 cup per sitting. Fresh coconut is low FODMAP up to almost 1 cup. Since coconut products vary in FODMAP content, we recommend checking an evidence-based low FODMAP resource such as the Monash University low FODMAP app.
How to Make These Low FODMAP Cookies
Although there is no baking required for this recipe, there is a boiling step. This is where the term “boiled cookies” comes from – a common name for haystack cookies.
Start by setting a medium pot over low heat and adding 1/4 cup butter, 1/4 cup lactose-free milk, and 1 cup sugar. Stir this mixture regularly until the butter has fully melted and the mixture is smooth. Bring the warmed milk, butter, and sugar to a gentle boil for 1-2 minutes, stirring regularly so that it doesn’t burn.
Add 1/2 teaspoon vanilla and stir to incorporate. Then add 1 cup unsweetened shredded coconut, 1½ tablespoons cocoa powder, and 1 cup oats. Using a spatula or wooden spoon, combine all ingredients until evenly coated. The mixture should be sticky and not too dry and crumbly. Remove from heat.
Prepare a cutting board or baking sheet with a layer of parchment paper. Using two spoons, form the cookies by picking up approximately 2 tbsp and dropping it onto the parchment paper. It will be a bit messy! Repeat this until you run out. Allow the cookies to cool so they can set (and won’t fall apart when you eat them). I like to put mine in the fridge to speed up this process. Serve cold.
Low FODMAP Chocolate Haystack Cookies (No Bake)
Ingredients
- ¼ cup butter
- ¼ cup lactose-free milk (or plant-based milk like almond milk)
- 1 cup white sugar
- ½ tsp vanilla
- 1 cup shredded unsweetened coconut
- 1 cup oats (regular or certified gluten free) I used quick oats
- 1½ tbsp cocoa powder
Instructions
- To a medium pot over low heat, add butter, milk, and sugar. Stir regularly until butter has fully melted and mixture is smooth. Bring to a gentle boil for 1-2 minutes, stirring regularly so it doesn't burn.
- Add vanilla and stir to incorporate. Then add coconut, cocoa powder, and oats. Using a spatula or wooden spoon, combine all ingredients until evenly coated. The mixture should be sticky and not too dry and crumbly. Remove from heat.
- Prepare a cutting board or baking sheet with a layer of parchment paper. Using two spoons, form the cookies by picking up approximately 2 tbsp of the mixture and dropping it onto the parchment paper. Repeat this until you run out. Allow the cookies to cool so they can set – I like to put mine in the fridge to speed up this process. Serve cold – enjoy!
Categorized: Gluten-Free, Low FODMAP, Nut-Free, Snacks
Marlee Hamilton;
My name is Kim,I just copied down your low food map chocolate haystack no bake haystack cookie recipe that I am going to make at home soon.
I was wondering if I can replace the sugar with monk fruit or coconut sugar in your recipe.I am a type 2 diabetic that is under control and I have no symptoms at all ,I am 4″7′ and 58 years old and I went from 155 pounds to 134 pounds just by walking and portion control.I have been legally blind with limited vision and I use a white cane,I was born three months early on April 1 1965 and this has caused me to have low vision loss,a weak compromised immunity and vitiligo as a tiny toddler,in and out of the hospital,I get severely sick easily even though I have had vaccines all of my life.My chest area is under developed so that it bothers me and off and on inhalers and off and on oxygen over several years.I am not on them now.I use respiration liquid that helps me to breathe better and easier.
I try to eat healthy meals and healthy snacks that I make at home but it is difficult to eat healthy being on a monthly Aish goverment cheque that I live on to pay my rent,utilities,bills and to buy groceries.
I have other health issues that are both hereditary and from me being born premature 58 years ago,arthritis,legally blind,high blood pressure,which are well under control except my low vision loss and My arthritis symptoms I have just been diagnosed with IBS and I am trying to find ways to change my diet,I am looking into the drug store products to help to get my symptoms under control,but I have noticed that high stress from being around my disabled nephew seems to agrivated my symptoms.
Marlee,I am also lactose intolerant and I drink fairlife 2 percent milk,I make healthy sandwiches on while wheat bread,make my own soups,dinners etc and I might be sensite to gluten from the bread that I use so now I am looking into eating gluten free products to see if I can ease my symptoms.
Here in Edmonton Alberta I am not sure if my health care blue cross will bay for me to see a dietitian and I don’t get a lot of extra money after my rent,utilities,bills are paid.Just enough for me to buy a certain amount of money to buy my groceries.
It would be appreciative and awesome if you could please give me some ideas and tips on how I can improve my healthy eating habits like what to use in place of potatoes,meats,and sugar in my recipes.
I have recipes like healthy veggie fruit smoothies,I eat salads,healthy oils,etc.I make diabetes friendly breakfast,lunch and dinner and snack recipes that I make at home.
Have a nice day today and I hope to hear from you soon.
Kim
Hi Kim!
Thank you for sharing your story – living with chronic illness can be so overwhelming! In Edmonton there are a ton of great ways to see a dietitian, the doctor should be able to refer you within your primary care network to either a GI dietitian (for IBS) or the community dietitian (who can also help with IBS). As well with your diabetes diagnosis there is also the ability to access a dietitian through most diabetes management programs too! Its a great no-cost way to get support when you don’t have extended benefits. I’m so glad this blog has helped, take good care!