Crunchy Low FODMAP Muesli
A delicious, gut-friendly low FODMAP muesli made with Monash-verified rolled oats, puffed quinoa, and pumpkin seeds. Safe at 50g per serving for IBS and SIBO management. Tested 6 times and dietitian-approved.
Equipment
- Large baking sheet
- Unbleached parchment paper
- large mixing bowl
- small mixing bowl
- Wooden spoon or silicone spatula
- Airtight glass jar or container
- Kitchen scale Recommended for accurate FODMAP portion control
Ingredients
- pure vanilla extract (not imitation vanilla paste)
- 3 cups certified gluten-free rolled oats (safe at 1/2 cup / 52g per serving, must be certified GF)
- 1.5 cups puffed quinoa (fructan-free, adds volume safely)
- 0.5 cup pumpkin seeds/pepitas (safe at 2 tbsp / 23g no GOS or fructans)
- 0.5 cup macadamia nuts (safest nut, virtually zero GOS)
- 0.25 cup chia seeds (safe at 2 tbsp / 24g soluble fibre source)
- 0.25 cup unsweetened coconut flakes (safe at 1/4 cup / 15g monitor polyol accumulation)
- — WET BINDERS —
- 0.33 cup pure maple syrup (do NOT substitute honey or agave, both are high FODMAP)
- 0.25 cup extra virgin olive oil (or melted coconut oil, zero carbohydrates, safe binder)
- 1 tsp pure vanilla extract (not imitation vanilla paste)
Instructions
- Once fully cooled, gently break apart the golden clusters by hand. Transfer the finished muesli to an airtight glass jar or sealed container for storage.
- In a large mixing bowl, combine all dry ingredients: rolled oats, puffed quinoa, pumpkin seeds, macadamia nuts, chia seeds, and coconut flakes. Stir well to distribute evenly.
- In a separate, smaller bowl, whisk together the pure maple syrup, extra virgin olive oil, and vanilla extract. Pour the wet mixture over the dry ingredients and stir continuously until every grain and seed is evenly coated.
- Transfer the mixture onto the prepared baking sheet. Spread it out into an even, single layer, pressing lightly to encourage cluster formation.
- Bake for 15–20 minutes. Remove the tray every 8–10 minutes to stir the mixture so it toasts evenly without burning. Watch the coconut flakes closely; they brown faster than the oats.
- Remove from the oven once the mixture is lightly golden. Allow to cool completely on the tray for approximately 30 minutes. Do not stir during this cooling period; this is when the clusters form and set.
- Once fully cooled, gently break apart the golden clusters by hand. Transfer the finished muesli to an airtight glass jar or sealed container for storage.
Notes
Fodmap tip: Stick to a strict serving size of 50g (approx. 1/2 cup) to ensure you remain within the safe limits for Galacto-oligosaccharides (GOS) and fructans. Serve with lactose-free milk, almond milk, soy protein milk, or hemp milk. Do NOT use honey or agave as a sweetener; both are high FODMAP. Store in an airtight container in a cool, dry place for up to 3 weeks.
Nutrition
Calories: 185kcalCarbohydrates: 18gProtein: 4gFat: 11gSaturated Fat: 3gSodium: 2mgFiber: 3gSugar: 4g
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