From time to time, I get a craving for something sweet, especially with my morning coffee. These bars are great because you can easily customise the recipe to your own taste and tolerances. I usually have a selection of raw and roasted nuts in my cupboard. You can also add dried fruits (if you can tolerate them) for a nice contrast in consistency. I keep them in an air tight container at room temperature for as long as they aren’t eaten.

Low FODMAP Tip: You might be tempted to eat the whole batch (I normally am) but if you are very sensitive to GOS (found in the almonds, hazelnuts and maple syrup) sticking to one bar is advised. Otherwise two bars per serving should be well tolerated by those with IBS. Pinhead oats are low FODMAP up to 40g. You can use maple syrup instead of golden syrup if you are very sensitive to GOS – both syrups work really well.

Triple Stack of Caramel Nut Crunch Bars


Difficulty Rating: Very Easy
Prep/ Cooking Time: 20 minutes
Serves: 10+ bars


  1. Chopping board
  2. Sharp knife
  3. Saucepan
  4. Mixing bowl
  5. Wooden spoon
  6. 1 tablespoon
  7. Baking paper
  8. Rolling pin


  1. 30g almonds
  2. 40g macadamia nuts (I used salted and roasted for extra flavour)
  3. 30g hazelnuts
  4. 50g pinhead oats
  5. 20g sesame seeds
  6. 1-2 tablespoon of golden syrup or maple syrup
  7. 40g sugar
  8. 3g sea salt
Caramel Nut Crunch Bars Ingredients Collage


  1. Carefully chop all nuts in half. I like to keep them chunky (adds extra crunch) so be gentle when chopping them
  2. On a low heat, melt the sugar and syrup until they have blended and come to a soft boil
  3. Add all of the dry ingredients – except the sesame seeds
  4. Gently mix the dry ingredients into the sugar syrup over the low-medium heat for 10 minutes. You want to very gently cook the nuts whilst glazing them in the caramelised sugar syrup. This will give you a nice roasted flavour and they should become slightly darker in colour
  5. Carefully add the sesame seeds and mix in gently and cook for a further 1 minute
  6. Prepare some baking paper and place over your chopping board
  7. Remove the caramelised nut mix from the heat and place on the baking paper
  8. Cover the mixture with another piece of baking paper and gently roll out the mixture until it is approximately 5mm in depth (this is my preference)
  9. Carefully remove the top layer of baking paper
  10. Let the mixture cool for a few minutes (but still warm)
  11. With a sharp knife, even out the edges so it is a neat rectangle shape.
  12. Cut into 3 x 1 inch bars (also my preference) before the mixture is cold
  13. They will be fully set and ready to eat within minutes
  14. Enjoy!

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