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low fodmap granola on a plate and jar
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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
Cook Time40 minutes
Total Time50 minutes
Course: Breakfast
Cuisine: Low Fodmap
Keyword: oats, granola
Servings: 8 portions


  • 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


  • 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.


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.