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low fodmap carrot cake energy balls in a navy bowl on parchment paper

Low FODMAP Carrot Cake Energy Balls (Paleo, Gluten-Free)

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  • Author: Gail Gromaski
  • Total Time: 3 hours 15 minutes
  • Yield: 12 balls 1x


These low FODMAP Carrot Cake Energy Balls make an easy, protein-rich, no-bake snack or dessert. In addition to being low FODMAP, they’re also Paleo, gluten-free, grain-free, and refined-sugar free. Make them ahead of time and enjoy them all week (or even longer when stored in the freezer).


Units Scale
  • 2 tablespoons coconut oil, melted and cooled to just above room temp
  • 1/4 cup pure maple syrup, preferably room temperature
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon apple cider vinegar
  • 1 1/4 teaspoons all-spice
  • 1/2 teaspoon ground cinnamon
  • 1/4 teaspoon ground ginger
  • 1/4 teaspoon salt
  • 1 cup blanched almond flour*
  • 3/4 cup carrots, peeled and finely-shredded (about 1 large carrot)
  • 1/2 cup pecans, finely-chopped
  • 2 tablespoons hemp seeds
  • 1/3 cup unsweetened shredded coconut (optional*)


  1. 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. 
  2. 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.
  3. 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). 
  4. 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.
  5. 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.
  • Prep Time: 15 minutes
  • Category: Snack
  • Method: By hand
  • Cuisine: American