Banana Chia Breakfast Cookies
These Monash-verified Banana Chia Breakfast Cookies are a low FODMAP, IBS-safe breakfast made with a firm, unripe banana (under 100g), gluten-free oats, and pure maple syrup. Ready in 30 minutes, makes 12 cookies.
Equipment
- baking sheet
- parchment paper
- large mixing bowl
- small mixing bowl
- fork
- Digital kitchen scale Essential weigh banana to confirm max 100g
- Wire cooling rack
Ingredients
- 1 cup gluten-free old-fashioned oats (certified gluten-free - Monash-verified)
- 1/2 cup gluten-free all-purpose flour (certified gluten-free)
- 3/4 cup unsweetened coconut chips (check no added inulin or chicory root)
- 2 tbsp chia seeds (low FODMAP at this serving size)
- 2 tbsp ground flaxseed (low FODMAP at this serving size)
- 1 tsp ground cinnamon (low FODMAP - do not exceed 1 tsp per serving)
- 1/4 tsp ground nutmeg (low FODMAP at this serving size)
- 1/2 tsp baking powder (use gluten-free certified)
- 1/4 tsp salt
- 1 small unripe banana (firm, slightly green Cavendish max 100g weigh before use)
- 1/4 cup pure maple syrup (Monash-verified low FODMAP sweetener)
- 1/4 cup coconut oil, melted
- 1 tsp vanilla extract (pure check no high-FODMAP additives)
Instructions
- Preheat the oven to 325°F and line a baking sheet with parchment paper.
- Combine the oats, gluten-free flour, coconut chips, chia seeds, and ground flaxseed in a large mixing bowl.
- Add the ground cinnamon, nutmeg, baking powder, and salt. Stir until well combined.
- In a separate bowl, mash the firm unripe banana. Weigh to confirm it does not exceed 100g before mashing. Stir in the maple syrup, melted coconut oil, and vanilla extract.
- Make a well in the center of the dry ingredients and pour in the wet mixture. Fold together until fully combined.
- Scoop the dough onto the prepared baking sheet using about 3–4 tablespoons per cookie. Press gently by hand to about ½-inch thick.
- Bake for 15–20 minutes until cookies just start to color and are dry on the bottom.
- Place the pan on a cooling rack and cool the cookies completely before serving.
Video
Notes
Use a firm, slightly green Cavendish banana; only weigh to confirm max 100g before mashing. Do not substitute with a ripe or spotted banana. Pure maple syrup is Monash-verified low FODMAP; do not substitute with honey or agave. Store cookies in an airtight container at room temperature for up to 3 days, or freeze individually for up to 1 month.
Tried this recipe?Let us know how it was!