Low FODMAP Granola

Homemade low FODMAP granola recipe packed full of oats, seeds and walnuts for a healthy breakfast. Vegan and gluten-free

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 what’s with all the excitment? You might ask. After all, this is just another granola recipe… Maybe, 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, 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!

I’ve developed this low FODMAP granola with a lot of goodness in it like oats, seeds and walnuts.

My low FODMAP Granola got me chained and bound, like in the Otis Redding song.

Ready to give it a try?

And for more low FODMAP Breakfast ideas, check out my collection here.

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5 from 6 votes

Low FODMAP Granola

Homemade low FODMAP granola recipe packed full of oats, seeds and walnuts for a healthy breakfast. Vegan and gluten-free.

Prep Time10 minutes mins

Cook Time40 minutes mins

Total Time50 minutes mins

Course: Pequeno-almoço

Cuisine: Low Fodmap

Keyword: aveia, granola

Servings: 8 portions

Author: My Gut Feeling

Ingredients

• 2 cups | 7oz | 200g rolled oats gluten free if intolerant
• 1/2 cup | 1,75 oz | 50g walnuts
• 2 tbsp | 20g flax seeds
• 2 tbsp | 20g pumpkin seeds
• 1 tsp cinnamon
• 1/2 tsp salt
• 1/4 cup | 2,37oz | 70ml maple syrup
• 1/4 cup | 2oz | 60ml melted coconut oil if solid, put in the microwave for 30 seconds
• 2 tbsp | 30g brown sugar

Instructions

• Preheat oven to 300ºF/ 150ºC.
• Measure oats, walnuts and seeds 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 and store it in an airtight container for up to 2 weeks.

Notes

I suggest eating the granola with coconut yoghurt and a fresh orange.

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.

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!

Updated recipe, originaly published on March, 20 2015.