Low FODMAP Granola Recipe
IBS-friendly homemade low FODMAP granola made with gluten-free oats, maple syrup, and carefully measured nuts and seeds. Monash-friendly in a 30 to 35 g serving and designed for a safer, crunchy breakfast.
Ingredients
- 180 g gluten-free rolled oats
- 30 g walnuts, roughly chopped
- 20 g pepitas
- 15 g hemp seeds
- 10 g chia seeds
- 1 tsp ground cinnamon
- 1/4 tsp fine sea salt
- 45 g pure maple syrup
- 30 g coconut oil, melted
- 32 g smooth peanut butter
- 1 tsp vanilla extract
Instructions
- Preheat the oven to 160°C / 320°F and line a baking tray with parchment paper.
- In a large bowl, mix the oats, walnuts, pepitas, hemp seeds, chia seeds, cinnamon, and salt until evenly combined.
- In a smaller bowl, whisk the maple syrup, melted coconut oil, peanut butter, and vanilla until smooth.
- Pour the wet mixture over the dry ingredients and stir well until every oat and seed is lightly coated.
- Spread the mixture onto the prepared tray in an even layer and press it down firmly with a spatula to help create larger clusters.
- Bake for 24 to 28 minutes, or until lightly golden and fragrant. Watch closely near the end so the nuts and edges do not burn.
- Remove from the oven and let the granola cool completely on the tray without stirring. This helps the clusters set properly.
- Break into clusters and store in an airtight container. Serve in portions of about 30 to 35 g.
Notes
Low FODMAP at 1 serving of about 30 to 35 g. FODMAPs are dose-dependent, so avoid eating multiple servings back-to-back. Best served with lactose-free yogurt or milk and tested first in a simple meal if you are in a sensitive IBS phase.
Nutrition
Calories: 154kcalCarbohydrates: 15gProtein: 4gFat: 9gSaturated Fat: 3gSodium: 34mgFiber: 3gSugar: 5g
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