Loveable Lemons

  • Recipe Index
  • About
  • Contact
  • Newsletter
menu icon
go to homepage
  • Recipe Index
  • About
  • Contact
  • Newsletter
search icon
Homepage link
  • Recipe Index
  • About
  • Contact
  • Newsletter
×
Home » Breakfast

Low FODMAP Maple Pecan Granola

Modified: Oct 4, 2024 · Published: Sep 21, 2023 · by Venessa Mandelkow · This post may contain affiliate links · Leave a Comment

Jump to Recipe

Enjoy this chewy, low FODMAP granola recipe packed with rolled oats, nuts, seeds, and spices. Drizzle with melted butter and maple syrup for the perfect touch of buttery sweetness. Then, the oven gently slow roasts all the ingredients to a flavorful, toasty granola!

two mason jars packed with granola on a wooden board.

Eat this granola as a mid-afternoon snack, and add some mini dark chocolate chips to satisfy your sweet tooth. For breakfast, add it to a bowl of your favorite milk, lactose-free, oat milk, or almond milk. It is a great fiber source and is also delicious!

Most store-bought granola contains high FODMAP ingredients like honey, dried fruit, and too much sugar! Making granola from scratch is the best way to know exactly what is in it! 

Jump to:
  • Why You'll Love This Recipe
  • Featured Ingredients
  • Step-By-Step Instructions
  • Tips and Tricks
  • Variations
  • Swap Ingredients
  • Storing and Freezing
  • Low FODMAP Notes
  • FAQs
  • Meal Planning
  • Event Planning Idea
  • Additional Low FODMAP Breakfast Recipes
  • Love This Recipe?
  • Recipe

Why You'll Love This Recipe

  • Homemade Granola Is The Best
  • Use what you love, just the same quantities
  • Gluten Free, and Low FODMAP

Featured Ingredients

ingredients for granola
  • 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 a small amount of wheat cross contamination. 
  • Chopped Walnuts - A wonderful nut choice for the low FODMAP diet. 
  • Macadamia Nuts - I love these creamy nuts. I like to eat them as a snack.
  • Unsweetened Shredded Coconut Flakes - The coconut shreds toast up beautifully. 
  • Chopped Pecans - The pecans also toast up with so much flavor with a buttery texture.
  • Pepitas (Pumpkin Seeds Hulled) - These small but mighty little green seeds pack a flavorful bite. 
  • 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 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. The imitation maple syrup has high fructose corn syrup listed in the ingredients.
  • Sea Salt - Just a bit to balance the sweetness.

See the recipe card for the exact measurements and complete instructions. Selected ingredients are based on guidance on current serving sizes measured by the Monash University Food App and FODMAP Friendly App at the time of publishing. As always, follow your gut and modify as needed.

Step-By-Step Instructions

nuts, seeds, coconut in a metal bowl.

Step 1: In a large bowl, add the oats, chopped walnuts, macadamias, coconut flakes, chopped pecans, and pepitas.

glass bowl with melted butter, spices and a whisk.

Step 2: In a medium bowl, add melted butter, maple syrup, cinnamon, pumpkin pie spice, and salt. Stir until combined. 

Pour the butter mixture over the oats mixture. Stir until everything is coated. 

unbaked granola on a baking sheet.

Step 3: Cover a baking sheet with parchment paper, and press in the granola mixture. 

Place in a preheated 250 degree F oven and bake for 75 minutes until golden brown. Do not stir. 

hand holding a large granola cluster.

Step 4: Remove the baked granola and let it cool completely. 

Once cooled, place the crunchy granola in airtight containers.

Tips and Tricks

Spray the measuring cup with non-stick cooking spray before adding the maple syrup. Doing this will help the syrup slide right out and makes cleanup a breeze! 

Want more crunchy clusters and protein? Add a whisked egg white after the oatmeal mixture has been coated with the butter mixture.

Variations

Dairy Free Granola Option: Swap the butter for coconut oil. Melt the oil, just like the butter. 

Protein Granola Option: Add ½ cup of low FODMAP vanilla protein powder. This will add extra protein.

Sweet and Spicy Pecans: Stir in a batch of sweet and spicy pecans to amp up the flavor profile in the granola.

Vegan Granola Option: Swap the butter for coconut oil or avocado oil and omit the egg white. 

Swap Ingredients

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 sweetener 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. 

Storing and Freezing

Store: Keep room temperature granola in an airtight container. It is important the granola is not warm, or it will turn soggy. Store in the refrigerator and use within 30 days. 

Freeze: Once the granola is at room temperature, it can be placed in freezer-friendly containers and kept in the freezer for up to four months. Defrost before eating.

Low FODMAP Notes

Low FODMAP information is based on the Monash University Food App and FODMAP Friendly App testing results. I highly recommend using these apps for guidance on ingredients and serving sizes and working with a Low FODMAP dietician. As always, modify and adjust based on your own tolerance and individual needs on a modified low FODMAP diet.

  • Old Fashioned Oats - Safe at ½ cup or 40 grams per meal.
  • Walnuts - Safe at 30 grams or ten nut halves per meal.
  • Macadamias - Safe at 40 grams, or twenty nuts per meal. 
  • Unsweetened Shredded Coconut Flakes - Safe at ½ cup or 30 grams per meal. 
  • Pecans - Safe at 20 grams or ten nuts halves per meal.
  • Pepitas (Pumpkin Seeds Hulled) - Safe at 23 grams or 2 tablespoons per meal. 
  • Cinnamon - Safe at 1 teaspoon or 2 grams per meal.
  • Pumpkin Pie Spice (Cinnamon, nutmeg, allspice, ground cloves) - Safe at 1 teaspoon per meal.
  • Butter - Safe at 1 tablespoon or 19 grams per meal.
  • Maple Syrup - Safe at 50 grams or 2 Tablespoons per meal. 

For additional information on a low FODMAP diet, please visit  Monash University or  FODMAP Friendly. Both have websites and apps for additional guidance and testing results.

FAQs

Can I substitute quick oats for old fashioned oats in the homemade granola recipe?

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. 

Is it okay to eat oats on a low FODMAP diet?

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. 

Meal Planning

yogurt parfait layers with granola, and fresh fruit.

I love 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 low FODMAP trail mix? Sweet and salty saves the day. 

It is also delicious as a breakfast cereal option. Layer the granola with yogurt and fresh berries, such as blueberries 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. 

Discover more low FODMAP breakfast recipes and ideas. After all, it is the more important meal of the day!

Event Planning Idea

Are you hosting a bridal shower or a baby shower? Create a smoothie bowl bar for your next gathering! Make a batch of 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! 

white bowl filled with frozen smothie and topped with granola, berries and kiwi.

Additional Low FODMAP Breakfast Recipes

  • Low FODMAP Pancakes - Everything you love about pancakes, while using gluten free flour, and unsweetened almond milk! 
  • Low FODMAP Baked Oatmeal - Chocolate and Banana, topped with peanut butter and fresh bananas. 
  • Low FODMAP Breakfast Casserole - Tater tots, breakfast sausage, cheese, and eggs create a delicious overnight casserole.

Love This Recipe?

Leave a ⭐⭐⭐⭐⭐ rating + comment. It helps so much, and we love hearing from everyone! Thank You -Venessa

Recipe

mason jar filled with granola on a wooden board.

Low FODMAP Granola

5 from 5 votes
Crunchy, chewy granola packed with rolled oats, nuts, seeds, and spices and drizzled with maple syrup for the perfect amount of sweetness.
Prep Time: 10 minutes minutes
Cook Time: 1 hour hour 15 minutes minutes
Total Time: 1 hour hour 25 minutes minutes
Servings: 14 Servings
Author: Venessa Mandelkow
Pin Print (email required)

Ingredients

  • 4 cups old-fashioned rolled oats (Note 1)
  • 1 cup macadamia nuts
  • 1 cup shredded coconut flakes unsweetened
  • 1 cup walnuts chopped
  • ½ cup pecans chopped
  • ½ cup pepitas pumpkin seeds
  • 8 tablespoons butter salted (Note 2)
  • ½ cup pure maple syrup (Note 3)
  • 2 teaspoons cinnamon
  • 2 teaspoons pumpkin pie spice
  • 2 teaspoons vanilla extract
  • ½ teaspoon sea salt
Prevent your screen from going dark

Instructions

  • Preheat the oven to 250 degrees F.
  • In a large bowl add the oats, macadamia nuts, shredded coconut, pepitas, walnuts, and pecans.
  • Next, melt the butter. Use a microwave-safe bowl or a small saucepan on the stovetop.
  • Add maple syrup, cinnamon, pumpkin pie spice, vanilla, and salt to the melted butter. Stir until the butter is combined with the spices.
  • Pour the butter mixture over the oats mixture. Stir until all the ingredients are coated in the butter mixture.
  • Place a sheet of parchment paper on a large baking sheet. Pour the granola on the baking sheet, spreading it out evenly and pressing it together.
  • Place the baking sheet in a 250 degree F oven for 75 minutes. Do not stir.
  • Remove the granola from the oven and allow it 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

Note 1: If making this granola for someone with celiac or an allergy to gluten, use certified gluten free oats to avoid cross-contamination. 
Note 2: For a dairy free granola or a vegan granola use coconut oil or avocado oil in place of the butter.
Note 3: Do not use imitation maple syrup. It can contain high fructose corn syrup. Pure maple syrup is the best option.  
Low FODMAP Notes:
Low FODMAP ingredient information is based on the  Monash University Food App and  FODMAP Friendly App testing results.

Nutrition Information

Serving: 1 ServingCalories: 326kcalCarbohydrates: 14gProtein: 7gFat: 27gSugar: 3g
Love this recipe?Tag Us @Loveable_Lemons or #loveablelemons

More Low FODMAP Breakfast Recipes

  • mint green bowl of strawberry sauce beside two whole berries.
    Easy Strawberry Sauce with Fresh or Frozen Berries
  • toasted english muffin topped with strawberry jam on a wooden cutting board, a jar of strawberry jam with three whole strawberries.
    Low Sugar Strawberry Freezer Jam With Sure-Jell
  • mason jar of strawberry rhubarb jam, two slices of sourdough bread and spoonful of jam.
    Strawberry Rhubarb Freezer Jam With Sure Jell
  • two halves of a breakfast burrito stacked on a wooden cutting board.
    Sheet Pan Breakfast Burritos With Tater Tots
5 from 5 votes (5 ratings without comment)

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Writer sitting on rocks

Hello, I'm Venessa! After a diagnosis that would change how I cook and eat meals, I had to adapt my favorite recipes to be low FODMAP—turning what was once a sour lemon into something loveable. So join me on a delicious journey to falling in love with food again.

More about me →

  • mini muffins in a wooden bowl.
    One-Bowl Gluten Free Mini Chocolate Chip Muffins
  • corn salsa in a wood bowl.
    Low FODMAP Fresh Corn Salsa 
  • bowl full of guacamole topped with diced tomatoes and surrounded by tortilla chips.
    Low FODMAP Guacamole
  • bowl full of salsa verde surrounded by tortilla chips, limes, and cilantro.
    Low FODMAP Salsa Verde

Footer

↑ back to top

Join

  • Get Our Newsletter

Home

  • About Me
  • Privacy Policy
  • Disclaimer

Contact Us

  • Reach Out

As an Amazon Associate I earn from qualifying purchases.

Copyright © 2025 Loveable Lemons

mason jar of granola, ingredients, and a yogurt parfait with fresh berries.

Rate This Recipe

Your vote:




A rating is required
A name is required
An email is required

Recipe Ratings without Comment

Something went wrong. Please try again.