Are you having trouble finding a low FODMAP granola recipe? Made with honey and high FODMAP nuts like walnuts and almonds, granola can send your system for a loop. But, granola-lovers rejoice! This low FODMAP crunchy granola will keep your taste buds and your tummy happy!
You're going to love the deep, earthy flavour of this crunchy granola. Toasting the oats and nuts gives it a wonderful crunch, while the combination of maple syrup and cinnamon give it a deep, rich flavour.
If plain granola isn't your thing, this also makes an amazing cereal. I normally add lactose-free milk and half a banana to a single serving of granola. When the cinnamon mixes with the milk, it mellows out the flavour, but it's still absolutely delicious.
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Keep It FODMAP Friendly
This low FODMAP crunchy granola is a great way to add some fiber and protein to your diet. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First, according to the Monash app, rolled oats are safe in servings of 1/2 a cup per sitting. This means in the elimination phase, your maximum serving is 1/2 a cup. Servings of 3/4 cups or more are high in fructans and galactooligosaccharides, so measure carefully.
Some people have trouble digesting oats. If you're not sure how you'll react, or you know you are sensitive to insoluble fiber, start with a serving of 1/4 cup and see how that goes. If you want more information on IBS and fiber, check out this article by Stephanie Clairmont.
This recipe also uses almonds and sunflower seeds. Monash University says almonds are safe in servings of 12 g (about 10 almonds). This recipe uses 1/4 cup of almonds, which works out to 3.4 g per serving. Which is within the recommended range.
Our final ingredient is sunflower seeds. Monash recommends using 2 tbsp of sunflower seeds per serving. We use 1/2 a cup of sunflower seeds for this recipe, which works out to 1 tbsp per serving. This is within the recommended range.
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Check out this low FODMAP crunchy granola! With a deep and hearty flavour, this granola will keep you filled up all day long.
- 4 cups gluten-free rolled oats (not instant)
- 1/4 cup sliced almonds
- 1/2 cup sunflower seeds (hulled)
- 1/2 cup pure maple syrup
- 3 tbsp unsalted butter (melted)
- 2 tsp pure vanilla extract
- 1 tsp ground cinnamon
- 1/2 tsp sea salt
- Preheat oven to 325 degrees and line a baking sheet with parchment paper.
- Mix all ingredients in a large bowl. Transfer to baking sheet and bake for 35 minutes, stirring every 10 minutes.
Recommended low FODMAP serving – 1/2 cup of granola per sitting
This recipe is delicious as a cereal. Enjoy it with lactose-free milk and a FODMAP friendly portion of fresh fruit.
- Prep Time: 10 minutes
- Cook Time: 35 minutes
- Category: Breakfast, Snack
- Cuisine: American
- Serving Size: 1/2 cup
- Calories: 364
- Sugar: 14 g
- Sodium: 168 mg
- Fat: 14 g
- Saturated Fat: 4 g
- Unsaturated Fat: 3 g
- Trans Fat: 0 g
- Carbohydrates: 48 g
- Fiber: 6 g
- Protein: 10 g
- Cholesterol: 11 mg
Keywords: Low FODMAP Maple Cinnamon Granola, Gluten-Free Maple Cinnamon Granola
You might also like one of these:
- Low FODMAP Maple Granola Looking for a tasty snack you can take on your next adventure? This sweet and savoury low FODMAP maple granola is the perfect sidekick!
- Low FODMAP Yogurt Parfait Made with crunchy low FODMAP granola and fresh strawberries, this easy low FODMAP yogurt parfait is the perfect way to start your day!
- Low FODMAP Peanut Butter Overnight Oats Looking for an easy make-ahead breakfast? These peanut butter overnight oats are the perfect way to fuel up for your busy day!
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