Healthy Protein Crispy Bars - FODMAP/SIBO friendly

One of the things I miss the most while on my medical diet is protein bars. I tend to find that about halfway through the afternoon I get tired and need a pick-me up. Unfortunately on the SIBO diet, you can't just run over to your nearest coffee shop and grab a bar or muffin.

Here is a simple, no-bake recipe using puffed white rice, honey, nut butter and protein powder. My naturopath gave me the go ahead to add protein powder as long as it was under 4g of fibre and plant-based. In this recipe, I used the Vega brand.

Recipe:
1/2 cup Honey
1/2 cup Nut butter (I am allowed cashew)
4 cups Puffed white rice (Make sure to use white rice cereal that is free of corn starch, artificial sweeteners to be SIBO friendly. Plain is key)
2 Scoops protein powder (plant-based, under 4g fibre)
Chocolate - Optional

Instructions:

1. Warm up honey and nut butter over the stove, once softened remove from heat and stir in powder
2. Add the honey mixture to rice and stir until the rice is fully coated
3. Place mixture into a parchment lined tray, and press firmly

1. CHOCOLATE. Optional, I used dark unsweetened chocolate as a little treat. Melt it in the microwave then use a spoon to drizzle it over the top of the mixture.
2. Cover and refrigerate.
3. Once chilled you can cut the mixture into bars. Keep them refrigerated in an airtight container until snack time.

Enjoy!