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Low FODMAP peanut butter banana rice cakes on slate with candlelight, showing safe banana portion and creamy peanut butter texture.

Low FODMAP Peanut Butter Banana Rice Cakes

Fast, easy, and IBS-friendly — Low FODMAP Peanut Butter Banana Rice Cakes — a great low key flare-up-friendly breakfast or snack that promotes gentle energy coupled with gut peace.
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Prep Time 5 minutes
Cook Time 5 minutes
Total Time 10 minutes
Course Breakfast, Snack
Cuisine American
Servings 1 Persons
Calories 210 kcal

Equipment

  • Butter knife
  • Small plate

Ingredients
  

  • 2 plain rice cakes check for low FODMAP certified or no added high-FODMAP ingredients
  • 1 tbsp smooth natural peanut butter no added high-FODMAP oils or sweeteners
  • 1/2 medium ripe banana firm/yellow stage

Instructions
 

Spread

  • Spread the peanut butter evenly over the rice cakes.

Slice

  • Slice banana into thin rounds and place over the peanut butter.

Enjoy

  • Enjoy immediately or pack for a gentle on-the-go snack.

Notes

Nutrition Table:

Nutrient Amount per Serving % Daily Value*
Calories 210 kcal —
Protein 5 g 10%
Carbohydrates 22 g 7%
Dietary Fiber 3 g 11%
Total Fat 11 g 17%
Saturated Fat 2 g 10%
Sodium 90 mg 4%
Potassium 280 mg 8%
Calcium 10 mg 1%
Iron 0.8 mg 5%
Omega-3 0.1 g —
Sugar (Natural) 7 g —
*Percent Daily Values are based on a 2,000-calorie diet.

Important Notes:

  • Stick to 1/2 a banana per serving to stay within low FODMAP limits.
  • Ensure peanut butter is pure, natural, and free from high FODMAP additives like honey or HFCS.
  • If you tolerate seeds well, sprinkle with chia or hemp for a nutrient boost.
Keyword easy IBS recipe, gut-friendly breakfast, IBS-safe snack, low FODMAP banana snack