Low FODMAP Granola Recipe
Description
A crunchy, gut-friendly Low FODMAP granola made with rolled oats, almonds, and chia seeds and sweetened with pure maple syrup. Easy to make, gluten-free friendly, and perfect over yogurt, on a smoothie bowl, or by the handful.
Ingredients
- 2 cups rolled oats, gluten-free, if needed
- 1/2 cup chopped almonds, or other low-FODMAP nuts
- 1/4 cup chia seeds
- 1/2 teaspoon ground cinnamon
- Pinch of salt
- 1/4 cup coconut oil, melted
- 1/4 cup pure maple syrup, or rice malt syrup
- 1 teaspoon vanilla extract
Instructions
- Preheat your oven to 325°F (165°C) and line a baking sheet with parchment paper.
- In a large bowl, combine the rolled oats, chopped almonds, chia seeds, cinnamon, and a pinch of salt.
- In a separate bowl, whisk together the melted coconut oil, maple syrup, and vanilla extract.
- Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
- Spread the granola in a single, even layer on the prepared baking sheet.
- Bake for 20–25 minutes, stirring halfway through, until golden brown and crispy.
- Allow the granola to cool completely on the baking sheet (it crisps as it cools).
- Store in an airtight container for up to two weeks.
Equipment
- Baking Sheet
- Mixing Bowls
- Parchment Paper
Notes
- Portion matters on a low-FODMAP diet: keep to about a 1/2-cup serving.
- Use rolled oats rather than quick or instant for a better low-FODMAP serving size and texture.
- Never substitute honey or agave — both are high FODMAP. Stick with maple or rice malt syrup.
- For nut-free, swap almonds for pumpkin or sunflower seeds.
Nutrition
Serving: 1ServingCalories: 222kcalCarbohydrates: 24gProtein: 5gFat: 13gSaturated Fat: 6gPolyunsaturated Fat: 3gMonounsaturated Fat: 3gTrans Fat: 0.01gSodium: 3mgPotassium: 161mgFiber: 5gSugar: 7gVitamin A: 3IUVitamin C: 0.1mgCalcium: 72mgIron: 2mg