These bars pack a caloric punch – they are intended to be workout or hiking food, not for dieters – so you won’t need more than a single serving! These are lower GI than your store bought muesli bars, and don't have any of those awful preservatives in them. Kept in the fridge in a sealed container, they can usually last at least one month, and you could also freeze them for extended longevity.

Strawberry Pepita Muesli Bars from Not From a Packet Mix

*Strawberry Pepita Muesli Bars from Not From a Packet Mix*

As I mentioned on my blog about muesli bars, low GI is important not only when you’re not doing anything – to avoid a blood sugar spike, years of which can lead to insulin resistance and put you at risk of Type II Diabetes – but to help you maintain energy levels while you’re exercising, or even during the day if you eat one of these as a breakfast bar... which I do.

These bars are low FODMAPs/Fructose Friendly, Paleo and Gluten Free. I like to eat these as a breakfast bar with plain yogurt and some berries. They are quite filling and keep me going until lunch time. Enjoy!


  • Use pure maple syrup, which shouldn’t have any extra sugars or sweeteners in there that could potentially elicit a FM reaction.
  • I used raw nuts and seeds but you could use roasted for a little extra crunch.
  • Strawberries are a FODMAP suitable fruit, with fructose concentration of 3.0g/100g and a glucose concentration of 3.1g/100g. Monash University lists them as safe.
  • Most seeds are safe in moderate amounts, however they can affect some people because they are high in fiber.
  • Almonds have been listed by some as higher in FODMAPs, so to be safe, I excluded them.
  • If you want a nut free version, just leave them out and add in the same volume of seeds.

Please visit my blog at for information about fructose malabsorption as well as more fructose/FODMAP friendly and gluten free recipes.