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20 Easy, Healthy Low FODMAP Snacks

Jun 21, 2019 3 comments
20 Easy, Healthy Low FODMAP Snacks

Low FODMAP snacks are essential to have on hand so that hunger doesn’t spiral out of control.

When it comes to meal planning healthy low FODMAP snack choices when on the low FODMAP diet, we are firm believers in keeping it simple! So today we are rounding up 20 super easy and healthy snacks that you can add to your low FODMAP meal plans. They all take less than five minutes to make, and will nourish your body from the inside out!

So let's get our low FODMAP snack planning on, shall we?

1. Yogurt with Kiwi

yogurt with kiwi

This five-minute, gluten-free yogurt bowl requires just two simple ingredients: yogurt and kiwi. It is so quick and easy to throw together, plus it stores well in the fridge.

Safe serving size:

  • Kiwi fruit (gold or green): 1 serve (2 small, peeled / 150g)
  • Yogurt, lactose free: 1 tub (170g)

2. Avocado with Honey and Bee Pollen

A super simple but satisfying three-ingredient snack for the win: Avocado with Honey and Bee Pollen. The healthy fats will help keep you feeling full, and the sweetness will satisfy your sweet tooth.

Safe serving size:

  • 1/8 whole avocado
  • 1 tsp. honey

3. Strawberries & Almonds

Healthy Low FODMAP Snack Strawberries Almonds

Don't underestimate the power of simplicity. Slice some strawberries and pair it with some roasted almonds for a sweet and savory, super-balanced snack. 

Safe serving size:

  • 1 serving: 150g Strawberry
  • 1/2 serve or 10 Almond nuts

4. Figs & Prosciutto

You will feel fancy AF with this snack. Just slice some figs in half, wrap them with prosciutto and enjoy!

Safe serving size:

  • Fresh Figs: 1 tsp. (5g)
  • Note: Prosciutto is ham cured with salt. Since ham is a protein, it doesn’t have any FODMAPs.

5. Almond Butter Stuffed Dates

Two ingredients: almond butter and dates. This snack contains carbs for energy and healthy fats to help keep your blood sugar stable. And oh my goodness, they taste amazing!

Safe serving size:

  • 1 tbsp (20g) of Almond Butter
  • 1/3 Dates, pitted (8g)

6. Salmon Cucumber Bites

This simple four-ingredient snack is perfect for combining healthy fat, protein and veggies into one delicious bite. Slice a cucumber, top it with a dollop of plain yogurt and a slice of smoked salmon. Season with black pepper and enjoy!

Safe serving size:

  • Salmon, plain, canned in brine: 1 serve (105g)
  • Cucumber: 1 serve (1/2 cup, 75g)
  • Yogurt, lactose free: 1 tub (170g)

7. Apple Slices and Hummus

Hummus and apple slices may seem like a weird combination, so you'll just have to trust us on this one! This portable snack makes a quick and healthy option for either mid-morning or afternoon.

Safe serving size:

  • Apple, pink lady: 1/8 of an apple (20g)
  • Hummus dip: 1 tbsp (20g)

8. Yogurt and Berries

Nothing beats the simplicity of yogurt and berries. You can layer these two ingredients into jars and store them in the fridge for up to three days. If fresh berries are out of season - try using frozen!

Safe serving size:

  • Yogurt, lactose free: 1 tub (170g)
  • Strawberry: 1 serving (150g)
  • Blackberry: 1 serving: 1 small berry (4g)

9. Dark Chocolate & Walnuts

Craving chocolate? Try pairing dark chocolate with some brain-boosting walnuts for a healthy and quick snack. You won't be sorry.

Safe serving size:

  • Dark Chocolate: 1 serve (5 squares or 1/2 small bar) (30g)
  • Walnuts: 1 serve (10 nut halves) (30g)

10. Smoked Salmon Wrapped Avocado

Looking for a higher fat, keto-friendly snack? Try pairing smoked salmon with avocado. Slice the avocado, wrap it with smoked salmon and enjoy!

Safe serving size:

  • Salmon, plain, canned in brine: 1 serve (105g)
  • 1/8 whole avocado

11. Carrots and Guacamole

Calling all dip lovers! Crunchy carrots dipped with guacamole makes an unbelievable snack that is sure to keep you feeling full. Adding some lime juice will help keep your guacamole fresh and tasty.

Safe serving size:

  • Carrots: 1 serve (1 medium, 75g)
  • Guacamole: 1 serve (1/8 whole, 30g)

12. Celery & Hummus

Crunchy celery and creamy hummus make an easy and delicious snack option. This one can easily be prepped in advance and taken with you on-the-go.

Safe serving size:

  • Celery: 1 serve (1/4 medium stalk, 10g)
  • Hummus dip: 1 tbsp (20g)

13. Apple with Peanut Butter

This classic two-ingredient snack option never goes out of style. The sweet and salty combo will satisfy all types of cravings.

Safe serving size:

  • Apple, pink lady: 1/8 of an apple (20g)
  • Peanut butter: 1 serve (2tbsp, 32g)

14. Cashews & Clementines

This combination makes a great snack, plus vitamin C from the clementines is great during the winter!

Safe serving size:

  • Cashews, activated: 1/2 serve (10nuts, 15g)
  • Clementines: 1 serve (1 medium, 86g)

15. Apple Slices with Cinnamon

Combining apples with cinnamon is a great way to keep your blood sugar balanced while still getting some natural sweetness.

Safe serving size:

  • Apple, pink lady: 1/8 of an apple (20g)
  • Cinnamon: 1 serve (1 tsp, 2g)

16. Banana Sushi

This super simple three-ingredient recipe combines banana with almond butter and hemp seeds for a fun and tasty snack. Perfect for adults and kids!

Safe serving size:

  • Banana: 1/3 medium fruit, (35g)
  • Almond Butter: 1 tbsp (20g) 
  • Hemp seeds: 1 serve (2tbsp, 20g)

17. Deli Snack Box

Pack a container full of your favorite ingredients like this one made with pumpkin seeds, crackers, cherry tomatoes, cheddar cheese, turkey breast and a hard-boiled egg.

Safe serving size:

  • Pumpkin seeds - 1 serve (2tbsp, 23g)
  • Rice Crackers, plain - 1 serve (20 crackers, 34g)
  • Cherry tomatoes - 1 serve (5 cherries, 75g)
  • Cheddar cheese - 1 serve (2 slices, 40g)
  • Hard-boiled egg - 1 serve (2 eggs, 117g)

18. Toast with Peanut Butter

Toast is highly under-rated as a snack. Toast up a piece of your favorite high-fiber bread and lather it with some peanut butter. It never gets old!

Safe serving size:

  • Peanut butter: 1 serve (2tbsp, 32g)
  • Mini Toast, white: 1 serve, 2 toast slices (18g)

19. Celery with Peanut Butter

Not into hummus? Try pairing your celery with peanut butter. I mean, just look at that close-up. You can even add some raisins for that classic "Ants on a Log" snack we all used to love as kids.

Safe serving size:

  • Celery: 1 serve (1/4 medium stalk, 10g)
  • Peanut butter: 1 serve (2tbsp, 32g)

20. Apple Nachos

This healthier spin on nachos uses apple slices, sunflower seed butter and granola for a delicious and filling snack. You have to try it!

Safe serving size:

  • Apple, pink lady: 1/8 of an apple (20g)
  • Sunflower seed butter: 2tbsp
  • Cereal Granola (honey as ingredient): 1/2 serve (1/4 cup, 25g)


That's all the healthy low FODMAP snack inspiration you need to get started!

For more amazing low FODMAP snack recipes, click here.

Love this low FODMAP recipes? Feel free to share! We hope you enjoyed these easy and healthy low FODMAP snacks from Casa de Sante!

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  • Please note the safe serving sizes in this article & also on the Monash app

    Casa de Sante on

  • Hi. Thank you for all your products and all your hard work. A little concern about your meal recommendations. Aren’t apples, avocados, and cashews in any amount not recommended? Also, figs, dates, and honey are all fodmaps. These snack recommendations, especially the photos, are misleading to people who are not super familiar with this diet. Thank you!

    Rebecca on

  • Our dietician told us that Avocado and honey are definite no’s on fodmap??

    Justine on

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