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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

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.