Sometimes I want a snack that tastes like chocolate, but that will actually fill me up, give me some energy, and a bit of nutrition all at the same time. These Choc Mint Energy Balls are what I’ve created to do all of these things at once.

Choc Mint Energy Balls {low FODMAP, dairy-free} | A Less Irritable Life


Making energy balls low FODMAP

In the past, I used to make little energy balls (or bliss balls, as they’re sometimes known) using dates and nuts. I loved how the dates provided both sweetness and fibre, as well as the stickiness needed to bind the ingredients together into delicious little balls. But dates aren’t a very tummy friendly option so I needed another strategy.

My solution was to base the balls on oats, which gives bulk and fibre, while using rice malt syrup to provide both sweetness and the stickiness necessary to bind the ingredients into a dough. Admittedly it does mean adding a processed sugar – yes, rice malt syrup is a processed sugar and it’s no healthier for you than regular white sugar. To me that’s a compromise, but the fact is that chocolate has sugar and fat anyway, and at least these balls also have fibre and healthy fats, so overall they’re a healthier snack than chocolate.

Still, portion control is important because the oats and cocoa both contain small amounts of fructans and so can become high FODMAP if you exceed recommended portion sizes. To get around this, I like to make lots of little balls instead of only a few bigger balls because that way you get to eat more of them. It might seem like a trivial issue to do this because you’re still eating the same amount of food. But this little brain trick actually works and it’s definitely more satisfying knowing you get to eat 3, rather than only 1.

featured image) Image alt text: Choc Mint Energy Balls {low FODMAP, dairy-free} | A Less Irritable Life


These low FODMAP choc mint energy balls are keepers

A neat little thing I’ve discovered about these balls is that they can be frozen. This means you can keep some in the freezer ready for when you want them. Sometimes I’ll be satisfied with only 1 ball at a time, especially if I’m picking randomly from the freezer. While I know that’s not the best habit to have, it’s still better to eat one of these balls on the run than eating a square of chocolate. They also make an interesting alternative to chocolates if you’re entertaining.

So how about making a batch of these Choc Mint Energy Balls today? I’m sure you’ll love them.


featured image) Image alt text: Choc Mint Energy Balls {low FODMAP, dairy-free} | A Less Irritable Life

Choc Mint Energy Balls

  • Author: Glenda Bishop
  • Prep Time: 20 minutes
  • Cook Time: 0 minutes
  • Total Time: 20 minutes
  • Yield: 25 balls
  • Category: Snacks


These easy-to-make Choc Mint Energy Balls make a healthy alternative to chocolate. Plus they’re low FODMAP and dairy-free.


  • 1 bunch of fresh mint (you’ll need 1 packed cup of fresh mint leaves)
  • 1 cup quick oats
  • 1 cup walnuts
  • 2 tbsp cocoa
  • 1/4 cup rice malt syrup
  • 1 tsp mint essence
  • For rolling (optional): desiccated coconut or extra cocoa


  1. Pick the mint leaves from the stalks until you have 1 packed cup of leaves. Then wash the leaves and squeeze out most of the water.
  2. Put the oats into a food processor and blitz for about 1 minute or until powdery. Add the walnuts and blitz for another minute or until the mixture starts becoming oil and crumbly as the walnuts begin to release their oil. Then add the cocoa and the mint and blitz until the leaves are finely chopped. Lastly, add the rice malt syrup and mint essence to the processor and blitz until a dough forms.
  3. Roll rounded teaspoons of the dough into small balls. If desired, roll the balls in coconut or cocoa. Refrigerate the balls to help them firm up.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally dairy-free. However, if you have an allergy to dairy, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • These energy balls will keep for about a week in the fridge. You can freeze these balls to eat at a later time. I actually eat them straight from the freezer, although they are a bit harder for the first bite.

Low FODMAP Portion

  • Serving Size: 3 balls

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

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