Low FODMAP Granola

Bom dia Granola; Good morning, Granola!

Hey, been trying to (m)eat you (…) But hey, where have you been?

Granola, glorious granola! The kind that makes you sing and dance to the sound of The Pixies or Otis Redding  🙂

But why all the excitment? You might ask. After all, this is just another low FODMAP granola recipe…

Maybe this is just another low FODMAP granola recipe but for me it is the first one and I am really happy with it 🙂

Actually this breakfast and snack food is very popular in the US but not so much here in Europe. This is why my post starts today with Good Morning, Granola in Portuguese, a kind of wake up call to everybody (me included) to make homemade granola. It is easy, nutricious and delicious! And the house smells so good after baking it!

But for all of you already familiar with Granola, I’ve developed a slightly different recipe: a low FODMAP Granola with citrus refreshing flavors. It has a lot of goodness in it like oats, quinoa, flax seeds, banana chips, pecans, pumpkin seeds,… and a plus – tangerine or orange peals!

My low FODMAP Granola with citrus scents got me chained and bound, like in the Otis Redding song 🙂

Ready to give it a try?

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5 from 1 vote

Low FODMAP Granola

Citrus scented homemade low fodmap granola recipe packed full of oats, quinoa, flax, pecans, banana chips and tangerine. Gluten free and low fodmap.

Prep Time15 mins

Cook Time40 mins

Total Time55 mins

Course: Breakfast

Cuisine: Low Fodmap

Keyword: granola, oats, quinoa, tangerine

Servings: 8 portions

Author: My Gut Feeling

Ingredients

• 2 cups | 7oz | 200g rolled oats gluten free if intolerant
• 2 tbsp | 20g uncooked quinoa
• 2 tbsp | 20g flax seeds
• 1 cup | 3,5oz | 100g pecans or walnuts
• 1/2 cup | 2,64oz | 75g pumpkin seeds
• 3/4 cup | 2,12oz | 60g dried banana 30 banana chips
• Zest of 2 small tangerines or one orange
• 1 tsp salt
• 1/2 tsp cinnamon
• 1/4 cup | 2,37oz | 70ml maple syrup
• 2 tbsp | 30g brown sugar
• 1/4 cup | 2oz | 60ml melted coconut oil if solid, put in the microwave for 30 seconds

Instructions

• Preheat oven to 300ºF/ 150ºC.
• Measure oats, quinoa, flax, pecans, pumpkin seeds, zest, salt and cinnamon into a big bowl.
• Add the maple syrup, sugar and oil and stir until well blended.
• Spread out the mix on a large baking sheet lined with parchment paper.
• Bake for 40 minutes or until the oats are golden brown and fragrant, and gently stir with a spatula every 10 minutes.
• Let the granola cool completely in the baking tray, add the dried banana and store it in an airtight container for up to 2 weeks.

Notes

I suggest eating the granola with lactose free yogurt or vegetable milk and a fresh tangerine.

Low FODMAP safe quantities:

• rolled oats - 1,83oz | 52 grams recipe calls for 7 oz |200g. Even if allowed, there is a lot of low fodmapers that find oats hard to digest so I advise you to test a smaller quantity first. And if you want to learn more about oats on the low FODMAP diet, check this post.
• flax seeds (GOS) - 1 tbsp | 15g. Recipe calls for double.
• banana chips (FRUTANS) - 1,06oz | 30g. Recipe calls for double.

You can safely eat up to 1/4 of the granola per meal. Recipe yelds 8 portions. 

Tried this recipe?Mention @mygutfeelingblog or tag #mygutfeeling!