These low FODMAP Carrot Cake Energy Balls make an easy and delicious, nutrient-rich no-bake snack. Also commonly called protein balls, bliss balls, protein bites, or energy bites, these yummy little balls of carroty joy are made with the just the right amount of almond flour to give you an energy boost without FODMAP-related tummy troubles. In addition to being low FODMAP, these Carrot Cake Energy Balls are also Paleo, gluten-free, grain-free, and refined sugar-free. Make these low FODMAP energy balls ahead of time and enjoy them all week - or even longer when stored in the freezer.
- Diet Switch to Clean Eating, High Protein & Low FODMAP
- Is Almond Flour Low FODMAP?
- What Kind of Almond Flour to Use?
- Other Low FODMAP Recipes Using Almond Flour
- Necessary Equipment
- Low FODMAP Carrot Cake Energy Balls: Ingredients & Success Tips
- Low FODMAP Carrot Cake Energy Balls (Paleo, Gluten-Free)
- Related Recipes
Diet Switch to Clean Eating, High Protein & Low FODMAP
A few weeks ago I was diagnosed with non-diabetic hypoglycemia, so in addition to eating low FODMAP, I now require lots of protein in my diet. Ideally, I need to eat every two hours in order to keep my blood sugar up, and the best way to do that for this particular type of hypoglycemia (and perhaps others - I'm not sure as I'm not a doctor or dietitian) is to eat low carb, protein-rich foods. Therefore, the last few weeks I've been revising my dietary outlook and brainstorming ideas for protein-rich snacks in particular that aren't super high in carbs. One thing that came to mind are the ever-so-popular energy balls.
There are thousands of energy ball recipes out there, but not so many that are also low FODMAP. Many (if not most) include dates, which are very high in FODMAPs. Monash University's Low FODMAP Diet App says a tolerable amount of dates for most people with IBS is ⅓ of one date as it contains a large amount of the FODMAP fructans. ⅓ of one date might make a great garnish (for what, I don't know), but in terms of being the primary ingredient for an energy ball, there's not a lot to work with. As a result, I chose almond flour as the primary ingredient for this particular low FODMAP energy ball recipe. And since Easter is coming up, let's bring on the carrots and make some Low FODMAP Carrot Cake Energy Balls!
Is Almond Flour Low FODMAP?
Almond flour does not seem to be a very popular flour for the low FODMAP diet as I haven't seen a ton of low FODMAP recipes using it. However, Monash University lists "almond meal" (which is made with unpeeled almonds; blanched almond flour, which is what this recipe calls for, is made using peeled almonds) as tolerable for low FODMAP at servings of ¼ cup or 24 grams. It may not seem like it at first glance, but that is actually a lot of flour to work with, especially when a lot of recipes combine almond flour with other types of flour (such as tapioca, which is also low FODMAP) to help bind things together and smooth out the graininess of almond flour.
When you divide 1 cup of almond flour among 12 carrot cake energy balls, it comes to less than ¼ cup per serving. Even when adding 2 tablespoons of hemp seeds, which contain the same FODMAP as almond flour (GOS), it still comes out to less than the maximum tolerable amount of GOS per serving for up to 2 energy balls.
What Kind of Almond Flour to Use?
I go through lots of almond flour, so I buy the Kirkland brand of blanched almond flour at Costco in bulk at 3 pounds a bag. If you don't plan on using lots of almond flour, I've also heard good things about Bob's Red Mill Almond Flour, which is commonly available in the gluten-free isle at lots of grocery stores in North America.
Other Low FODMAP Recipes Using Almond Flour
If you're interested in making more low FODMAP recipes with almond flour, I highly recommend these:
- Air Fryer Buffalo Chicken Salad - almond flour makes an awesome breading, too!
- Air Fryer Shrimp Taco Bowls - a bit labor intensive, but totally worth the effort!
- Pineapple Upside Down Cake - my all-time favorite cake!
- Pumpkin Bread - great for pumpkin season!
You can use a food processor to make this Low FODMAP Carrot Cake Energy Balls recipe, but I choose not to as it doesn't require lots of shredding or grinding. Also, texturally, the end product is far better and more cakelike when made by-hand. The equipment I use to make this Low FODMAP Carrot Cake Energy Balls recipe in a bowl by-hand include:
- Large mixing bowl
- Box grater with a fine grate
- Small heat-resistant bowl or measuring cup
- Measuring cups and spoons
- Chopping device, like this one, or a sharp chopping knife
- Stirring spoon
- Air tight container
- Parchment paper
- Small bowl (if coating with coconut)
Low FODMAP Carrot Cake Energy Balls: Ingredients & Success Tips
Wet Ingredients & Spices
- Coconut oil: To first start this recipe, I put coconut oil in a heat resistant measuring cup or small bowl and heat it up in the microwave until just melted, about 35 seconds in my microwave. The coconut oil acts as a binding agent as we aren't using sticky dates to hold everything together. I set the coconut oil aside to cool to just above room temperature. We'll be adding it last so the other ingredients don't cool it down too much that it starts to reharden.
- Sweeteners: To naturally sweeten the energy balls, I add pure maple syrup and pure vanilla extract to a large mixing bowl.
- Spices: To further sweeten the energy balls and make them taste similar to carrot cake, I add ground all-spice, cinnamon, and ginger to the bowl.
- Salt & Acid: Then, as most of the ingredients in this recipe have some level of sweetness, I add a little bit of salt and apple cider vinegar to the bowl. That way, the sweetness isn't clawing, and the energy balls taste more balanced.
I whisk these ingredients together with a whisk. Then I add to the same bowl:
- Almond flour: As discussed at length above, I add 1 cup of blanched almond flour. The almond flour provides a great, mostly neutrally-flavored canvas upon which to build our carrot cake flavor. Containing the GOS FODMAP, Monash University deems almond flour low FODMAP in quantities of up to ¼ cup per serving.
- Carrots: Carrot cake wouldn't be carrot cake without carrots! I finely shred a large, peeled carrot using a box grater until I get ¾ of a cup. Depending on the size of your carrot, you may have a bit of carrot left over. Throw it in your next salad!
- Pecans: Using a chopping device (a sharp chopping knife will also work), I chop ½ of a cup of pecans into small pieces.
- Hemp seeds: Also known as hemp hearts, hemp seeds are a nutty tasting seed from a hemp plant. They contain high amounts of protein as well as Omega-3 and Omega-6 fatty acids. You can throw hemp seeds into salads, smoothies, dips, protein bars, etc. to give these things a nutrient-boost. Hemp seeds are fairly common and can be found in a lot of regular grocery stores (in North America, at least). Locally in BC, I found some at Save-on-Foods.
Once these ingredients are added, I stir them to combine. Finally, I add the coconut oil and stir until the rest of the ingredients are thoroughly dampened with oil and a dough forms.
Roll into Balls & Refrigerate
Then, I grab an airtight container and line the bottom with parchment paper. Using my hands, I roll the dough into 12 balls and place them in the container. Each ball should be roughly 2 tablespoons each to make 12 balls. I close the container and stick it in the refrigerator for at least 3 hours. For best results, allow them to chill overnight before adding the coconut and consuming them.
Add Coconut (Optional)
Once the energy balls have chilled in the refrigerator, I take them out and reform them into balls as needed. They may flatten out on one side while they sit in the fridge. Then, I add unsweetened shredded coconut to a small bowl and gently press the balls into the coconut. Although I enjoy the taste and texture that coconut brings to the balls, it makes them a bit messy. Feel free to skip the coconut if you don't want the mess or don't care for coconut. It adds a minimal amount of protein to the balls but does make them look pretty.
Store your low FODMAP carrot cake energy balls in an airtight container in the refrigerator for up to 1 week. They can also be frozen for up to three months.
Low FODMAP Carrot Cake Energy Balls (Paleo, Gluten-Free)
- 2 tablespoons coconut oil, melted and cooled to just above room temp
- ¼ cup pure maple syrup, preferably room temperature
- ½ teaspoon vanilla extract
- ½ teaspoon apple cider vinegar
- 1 ¼ teaspoons all-spice
- ½ teaspoon ground cinnamon
- ¼ teaspoon ground ginger
- ¼ teaspoon salt
- 1 cup blanched almond flour*
- ¾ cup carrots, peeled and finely-shredded (about 1 large carrot)
- ½ cup pecans, finely-chopped
- 2 tablespoons hemp seeds
- ⅓ cup unsweetened shredded coconut, optional*
- Add coconut oil to a small heat-resistant bowl or measuring cup and heat in the microwave until just melted (about 35 seconds). Set aside to cool until just about room temperature.
- While the coconut oil is cooling, in a large mixing bowl, whisk together maple syrup, vanilla extract, apple cider vinegar, all-spice, cinnamon, ginger, and salt until well mixed. Add almond flour, carrots, pecans, and hemp seeds and gently stir with a spoon until combined. Lastly, add coconut oil and stir until the mixture is thoroughly dampened with oil and a dough forms.
- Line a large, airtight container with parchment paper. Using your hands, roll dough into 2 tablespoon-sized balls and place in the container. Refrigerate for a minimum of 3 hours (preferably overnight).
- After the balls have chilled for at least 3 hours, remove from the refrigerator. If the balls have flattened on one side, re-form into balls with your hands if needed. If using it, add shredded coconut to a small bowl and roll ball in coconut until evenly covered.
- Store in an airtight container in the refrigerator for up to one week or in the freezer for up to 3 months.
- Serving size: You can consume up to two balls for a low FODMAP serving; however, be mindful of the FODMAP content of any other food you consume within a 3-hour period containing the GOS FODMAP. See post above for additional information on the FODMAP content of this recipe.
- Almond flour: Monash University’s Low FODMAP Diet App lists almond flour as low FODMAP in servings of up to ¼ cup.
- Coconut: optional – it brings great texture and flavor to the balls but does make them a bit messy. Feel free to leave them “naked” if you don’t want the mess or don’t care for coconut.
- Food processor vs. by hand: You can use a food processor to make these, but I typically choose not to as they don’t require much shredding or grinding. Or, you can chop the pecans and shred the carrot in the food processor and then mix everything together by-hand.
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