Enjoy this crunchy, chewy, Low FODMAP Granola recipe packed with rolled oats, nuts, seeds, and spices and drizzled with maple syrup for the perfect amount of sweetness. The oven does all the hard work while you do one of the other million things on your to-do list as it gently roasts all the ingredients into a flavorful, toasty granola!
Enjoy this granola as a mid-afternoon snack, and add some mini chocolate chips to satisfy your sweet tooth. Add it to a bowl of your favorite milk, lactose-free milk, oat milk, or almond milk for breakfast. It is a great fiber and vitamin source and is also delicious! Most store-bought granola contains high fodmap ingredients like honey, dried fruit, and too much sugar! Making your own granola is the best way to know exactly what is in it!
Ingredients For Granola Mixture
- Old Fashioned Oats - If you need a certified gluten free version, purchase a certified brand. I have found that regular rolled oats are safe for me with the small amount of wheat cross contamination.
- Walnuts - A wonderful nut choice for the low FODMAP diet. They are marked safe by Monash University at 30 grams or ten nut halves.
- Macadamia Nuts - I love these creamy little circles of texture. Monash Food App has tested them to be safe at 40 grams, or twenty nuts.
- Unsweetened Shredded Coconut Flakes - The coconut shreds toast up beautifully. Monash has tested it safe at ½ cup or 30 grams.
- Pecans - The pecans also toast up with so much flavor. Monash has tested them safe at 20 grams or ten nuts halves. Thank goodness they are large nut halves!
- Pepitas (Pumpkin Seeds Hulled) - These small but mighty green seeds pack a flavorful bite and have been marked safe by Monash at 23 grams or 2 Tablespoons.
Ingredients For Butter Mixture
- Cinnamon - Such a wonderful warm spice. A classic flavor for granola.
- Pumpkin Pie Spice - Who doesn’t love the flavor of pumpkin pie? This spice is added to this granola to give it all the warm flavors of nutmeg, ginger, cloves, and more cinnamon.
- Butter - Because everything is better with butter!
- Maple Syrup - Don’t mess around with anything other than pure maple syrup. Monash has tested it safe at 50 grams or 2 Tablespoons per serving.
- Salt - Just a bit to balance the sweetness.
- Egg White - This magical ingredient makes those highly sought-after clumps!
See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on current serving sizes measured by the Monash FODMAP App at the time of publishing. As always, follow your gut and modify as needed.
Jump to RecipeInstructions
Keeping this as simple as possible, grab only a 1-cup measuring cup, ½ cup measuring cup, 1 teaspoon, and ½ teaspoon.
In a large mixing bowl, add the oats, macadamia nuts, shredded coconut, and pepitas.
Using a mini food processor, add the walnuts and pecans and chop them. This will help distribute the nuts throughout the granola so that each bite will have walnuts and pecans. Add them to the large bowl.
Next, melt the butter. Use either a microwave safe bowl or a small saucepan on the stovetop. Add the maple syrup, cinnamon, pumpkin pie spice, vanilla and salt.
Whisk until the butter is combined with the spices.
Pour the butter mixture over the oat mixture. Stir until all the ingredients are coated in the butter mixture.
In a small bowl, separate the egg yolk from the white. Using only the white, beat it until fluffy. Pour over the oat butter mixture.
On a large baking sheet, place a sheet of parchment paper. Pour out the granola mixture into an even layer on the prepared baking sheet. Evenly spread it out and press it together.
Place the baking sheet in a 250 degree F oven for 75 minutes. Do not stir.
Remove from the oven once golden brown and allow the granola to cool thoroughly. Once cooled, break it into small clumps and store it in an airtight container.
Pro Tip: Spray the measuring cup with non-stick cooking spray before adding the maple syrup. Doing this will help the syrup slide out and make cleanup a breeze!
Shortcut Tip: Store your food processor and purchase already chopped walnuts and pecans. Doing this will decrease the freshness but save you an entire step and dirty dishes!
Substitutions
Dairy Free Granola Option- Swap the butter for coconut oil. Melt the oil, just like the butter.
Protein Filled Granola Option - Add ½ cup of vanilla protein powder. This will add extra protein. Verify the ingredients to be sure it is low FODMAP.
Vegan Granola Option - Swap the butter for coconut oil or avocado oil and omit the egg white.
Variations
Swap out other nut and seed options based on your own tolerance or Monash University testing results.
Other Great Low FODMAP Nut Options:
- Brazil nuts
- Almonds
- Roasted Chestnuts
- Hazelnuts
- Peanuts
Other Great Low FODMAP Seed Options:
- Chia Seeds
- Flax Seeds
- Hemp Seeds
- Sunflower Seeds (Hulled)
Alternative Sweetener Options:
- Brown Rice Syrup - Creates beautiful clumps and is a great low FODMAP option.
- Brown Sugar - If you can tolerate molasses, brown sugar will work if you do not have enough maple syrup.
Be aware of the serving sizes and amounts as well as your own tolerances. Listen to your gut and modify as necessary.
Storage
Cool the granola completely. Moisture is not your friend. Warmth contains moisture and it will turn granola soggy. Place the completely cooled homemade granola in an airtight container. It will last up to a month at room temperature.
Did you know that homemade granola freezes beautifully? I fill a large mason jar, cover it, and place it in the freezer. Defrost and enjoy later. Don’t wait too long. Make sure to enjoy it before it hits the four-month mark. It will still be good if you wait, but the integrity of the ingredients will start to lose their quality and flavor.
Meal Planning
I have been known to snack on a handful of granola while standing over the kitchen sink at all hours of the day. Did you know it is delicious with mini chocolate chips? Sweet and salty with chocolate saves the day.
It is also delicious as a breakfast option. Layer the granola with yogurt and fresh berries, such as blueberries, strawberries and raspberries. Depending on your own tolerances, use lactose free Greek yogurt, coconut yogurt, or Greek yogurt. Not only is it tasty, it is also gorgeous! Use a mason jar with a cover if you need to eat it on the go.
Want to eat it as a low FODMAP cereal? Add your favorite low FODMAP milk to a bowl and granola. Top with a low FODMAP serving size of an underripe banana sliced. Drizzle some melted peanut butter over the top.
Are you hosting a bridal shower or a baby shower? Create a smoothie bowl bar for your next gathering! Make a batch of delicious homemade granola, and add topping options like fresh fruit, nuts, and seeds. Let everyone customize their bowl! It is a wonderful party option. Smoothie bowls can be prepped ahead of time and stored in the freezer until ready to serve!
FAQs
I would not recommend it. Quick oats have been pulsed to ensure quick cooking. Quick oats will not have the same texture as old fashioned oats.
Not only are they safe to eat, they are also an excellent source of fiber. Monash University has tested rolled oats safe at ½ cup or 52 grams.
Low FODMAP Granola
Equipment
- Food Processor
- Parchment Peper
Ingredients
- 4 cups Rolled Oats Old Fashioned
- 1 cup Macadamia Nuts
- 1 cup Unsweetened Shredded Coconut Flakes
- ½ cup Pepitas
- 1 cup Walnuts
- ½ cup Pecans
- 8 Tablespoons Salted Butter
- ½ cup Maple Syrup
- 2 teaspoons Cinnamon
- 2 teaspoons Pumpkin Pie Spice
- 2 teaspoons Vanilla Extract
- ½ teaspoon Salt
- 1 Egg White
Instructions
- Preheat the oven to 250 degrees F.
- In a large bowl add the oats, macadamia nuts, shredded coconut, and pepitas.
- Add the walnuts and pecans to the bowl on the food processor. Pulse five to ten times. Be careful not to chop them into mush. Add them to the large bowl.
- Next, melt the butter. Use a microwave-safe bowl or a small saucepan on the stovetop.
- Add maple syrup, cinnamon, pumpkin pie spice, vanilla extract, and salt to the melted butter. Whisk until the butter is combined with the spices and maple syrup.
- Pour the butter mixture over the oats mixture. Stir until all the ingredients are coated in the butter mixture.
- In a small bowl, separate the egg yolk from the egg white. Using only the white, beat it until fluffy. Pour over the oat butter mixture.
- On a large baking sheet, place a sheet of parchment paper. Pour out the granola on the baking sheet. Evenly spread it out and press it together.
- Place the baking sheet in a 250 degree F oven for 75 minutes. Do not stir.
- Remove from the oven and allow the granola to cool fully. Once cooled, break it into small clumps and store it in an airtight container.
- Granola will last thirty days at room temperature or in the freezer for up to four months.
Notes
Nutrition Information
Leave a Reply