One of the hardest parts of sticking to a nutritional plan such as the low-oxalate diet is finding diet-friendly snacks as you move through your day. If you’re a busy person who wants to achieve the kidney health benefits of the low-oxalate diet, don’t worry – these 10 low-oxalate snacks to eat on the go will help you stick to your diet no matter what the day throws at you.
LOW-OXALATE NO-BAKE BARS
No-bake bars are tasty treats that are simple to prepare, with the added benefit of a protein boost. This recipe is adapted from a Fit Mom Diet recipe with the oxalate-packed ingredients removed or substituted.
- 2 cups old fashioned oats
- 3 tablespoons unsweetened coconut shreds
- 1 tablespoon milled flaxseed
- ½ cup sunflower butter
- 1/4 to 1/2 cup melted coconut oil
- 3 scoops vanilla protein powder
- 1 large ripe banana
- Mash banana and add all other ingredients.
- Press into a square pan.
- Set in freezer for 30 minutes.
- Cut into equal-size squares and wrap individually.
COCONUT FLOUR COOKIES
Coconut flour is a great low-oxalate flour alternative that also works well for other nutrition plans including the Paleo diet. These very simple coconut flour cookies are adapted from a Coconut Mama recipe, which you can find in here.
- 3 tablespoons coconut flour
- 2 tablespoons cold butter
- 1 tablespoon honey
- Preheat over to 365 degrees Fahrenheit.
- Mix ingredients together in a food processor or pastry blender.
- Divide into small balls and flatten onto baking sheet.
- Bake about 9 minutes.
GRAHAM CRACKERS AND HONEY
Graham crackers and honey is a simple pairing of two low-oxalate ingredients, and an especially good option if the whole family is following a low-oxalate diet. You can make a big batch of honey and graham cracker sandwiches, and then keep them sealed in sandwich bags to carry during the day or pull from when you arrive home.
Prepare these wraps on a Sunday night for a week full of low-oxalate snacks you can eat while running from meeting to meeting. Instead of the classic tortilla wrap, use the lettuce as your wrap.
- 1 pound thick bacon cut into one-inch pieces
- ½ head iceberg or butter lettuce
- 10 cherry tomatoes
- 1 cup shredded cheddar cheese
- Cook bacon in a large skillet until evenly brown. Drain and set aside.
- Cut cherry tomatoes into halves.
- Sprinkle lettuce leaf with ¼ cup of cheddar cheese. Repeat for all tortillas.
- Top each lettuce leaf with ¼ of bacon and cherry tomatoes.
- Roll up wraps and cut in half.
LOW-OXALATE FRUIT SALAD
All you need are a few low-oxalate fruits cut into chunks, a small resealable bowl, and plastic fork for a portable, flavorful snack. Try these fruits with low levels of oxalate for your salad:
You’ll want to stay away from fruits with greater oxalate levels including raspberries, oranges, and kiwis.
Carry boxed raisins throughout your day so that you always have a low-oxalate boost of energy on hand. Raisins are a good source of carb, iron, potassium, calcium and protein as well as will satisfy your sweet tooth craving with only 130 calories per ¼ cup.
Most dairy products such as yogurt are low in oxalate and will also help you work towards a healthy calcium-oxalate ratio. Eat it plain or mix in low-oxalate fruits. Just be sure to avoid yogurts that come with nuts to mix-in, as these are often loaded with oxalate.
COCONUT FLOUR BANANA MUFFINS
This is another great bake that uses coconut flour as well as bananas, a low-oxalate fruit. This recipe is adapted from the Roasted Root.
- 4 eggs, lightly beaten
- 4 ripe bananas, mashed
- 3 tablespoons maple syrup
- 2 teaspoons vanilla extract
- ½ cup coconut flour
- ½ teaspoon salt
- 1 teaspoon baking powder
- ½ teaspoon baking soda
- Preheat oven to 325 degrees Fahrenheit. Grease two muffin tins.
- Combine eggs, banana, maple syrup and vanilla extract in a mixing bowl.
- Stir coconut flour, salt, baking powder and baking soda in a mixing bowl.
- Pour the dry mixture into the wet mixture and stir until combined. Batter should sit for five minutes before pouring into muffin tins.
Start checking that the dough is cooked at 20 minutes and keep baking until the muffins test clean.
Eaten in moderation, pretzels will give you that crunch and salt you may be craving after giving up oxalate-packed snacks such as potato chips. Pretzels have a moderate level of oxalate and are easy to eat while you’re working at your desk or on the move.
You read right. Aside from being a dessert treat for kids, vanilla pudding cups are tasty, portable low-oxalate snacks. When eaten in moderation, these puddings can add some fun and nostalgia to your low-oxalate diet.
Check back with us for new low-oxalate recipes on our blog.
Remember that low-oxalate snacks are not always low-calorie snacks.