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!
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!
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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
- 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
Step 1: In a large bowl, add the oats, chopped walnuts, macadamias, coconut flakes, chopped pecans, and pepitas.
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.
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.
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
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.
Meal Planning
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!
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.
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Recipe
Low FODMAP Granola
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
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.
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