FODMAP Maple Cinnamon Peanut Butter on a bagel slice

FODMAP Maple Cinnamon Peanut Butter

It’s about time that this nostalgic favorite gets a makeover! With a sprinkle of warm cinnamon and a splash of sweet maple syrup, your tastebuds (and gut) will be singing its praises. Incorporate this tasty spread with gluten-free bread, plant-based or lactose-free yogurt, overnight oats, or hot cereal to add satisfaction to every bite. Of course, you can go "old school" and use it to elevate the flavor profile of a classic PB and J sandwich. This spread is a gut-friendly approach to balanced nutrition—providing healthy fats for between-meal satisfaction that provides sustained energy for even the busiest of days.

Makes: 2 servings
Serving Size: 2 tbsp
Prep Time: 5 minutes
Cook Time: 0 minutes


  • ½ cup dry roasted, unsalted peanuts
  • 2 tbsp maple syrup
  • ¼ tsp cinnamon
  • 1 tsp olive oil


  1. In a food processor or blender, combine peanuts, olive oil, cinnamon, and maple syrup. Mix until thoroughly combined. It may require intermittent hand stirring to facilitate proper blend.
  2. Serve and enjoy!

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Nutrition facts

Per Serving

  • calories: 285kcal
  • carbohydrates: 21g
  • fat: 20.5g
  • fiber: 3g
  • potassium: 283mg
  • protein: 8.5g
  • saturated fat: 3g
  • sodium: 4mg
  • sugar: 1.5g
Photograph by Melissa Halas. All rights reserved. Used with permission.

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