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Low Fodmap Granola

Low FODMAP granola comes together quickly using simple pantry ingredients. Eat a handful of the crunchy granola or serve it over yogurt for a gut-friendly breakfast or snack! Plus, the recipe is gluten-free and low-carb.

Low fodmap granola served with yogurt.

What You Need to Make this Recipe

The ingredients in this recipe are the suggested serving amounts to keep the dish low FODMAP. However, any information on this site should not replace working with a trained FODMAP dietitian and listening to your body. Also, I recommend double-checking all recipes using the Monash FODMAP app for serving sizes and visiting FODMAP Friendly for reliable products.

Here are the ingredients for low FODMAP granola, and the FODMAP-friendly serving size for each.

  • Almonds: ¼ cup
  • Pumpkin Seeds: 2 tablespoons
  • Sunflower Seeds: 2 tablespoons
  • Coconut Flakes: ½ cup
  • Cinnamon: Suitable in small amounts.
  • Coconut Milk: ½ cup
  • Maple Syrup: 2 tablespoons
  • Vanilla Extract: Suitable in small amounts.

Additions and Substitutions

  • Gluten-free rolled oats are low FODMAP in servings of up to ½ cup. They are a great addition to the granola.
  • Include FODMAP-friendly add-ins like dried cranberries or dark chocolate.
  • Replace one or more of the ingredients with another low FODMAP nut or seed like chopped Brazil nuts (up to 10 nuts) or walnuts (up to 10 halves), chia seeds (1 tablespoon), hemp seeds (1 tablespoon), sesame seeds (up to 2 tablespoons)

How to Make Low Fodmap Granola

The full recipe with measurements is in the recipe card below.

Step 1: Preheat oven to 300°F (149℃) and line a rimmed baking sheet with parchment paper or a silicone mat.

Step 2: Combine the almonds, pumpkin seeds, sunflower seeds, coconut flakes, and ground cinnamon in a mixing bowl. Set it aside.

Dry ingredients in a bowl.

Step 3: Whisk the melted coconut oil, maple syrup, vanilla extract, and salt in a small bowl.

Wet ingredients in a bowl.

Step 4: Pour the wet ingredients over the dry ingredients and stir to coat.

Wet ingredients added to dry ingredients.

Step 5: Spread the granola onto the prepared baking sheet and bake for 20-30 minutes, stirring every 10 minutes, until golden brown.

Low fodmap granola spread onto a baking sheet.

Step 6: Remove the pan from the oven and let it cool for 10 minutes before serving.

Low fodmap granola served with yogurt.

SEARCHING FOR MORE LIKE THIS? 

If you love this recipe, try one of these fodmap-friendly favorites!  

Low fodmap granola served with yogurt.

Serving Suggestions

Enjoy low FODMAP granola with dairy-free yogurt such as coconut yogurt and a small amount of low FODMAP fruit like strawberries, blueberries, oranges, or bananas. You can also eat it as cereal with low FODMAP milk. The Monash app recommends using almond, coconut, macadamia nut, or hemp milk.

What to do With the Leftovers

  • Storage – Store the granola in an airtight container or jar for two weeks.

Frequently Asked Questions

What is FODMAP?

FODMAP is an abbreviation for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. Simply put, FODMAPs are carbohydrates that can be difficult for some people to digest.

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Low fodmap granola served with yogurt.

Low Fodmap Granola

Tressa Jamil
Low FODMAP Granola comes together quickly using pantry ingredients. Eat a handful or serve it over yogurt for a gut-friendly breakfast or snack!
5 from 1 vote
Prep Time 5 minutes
Cook Time 30 minutes
Total Time 35 minutes
Course Snack
Cuisine American
Servings 4 Servings
Calories 239 kcal
Ingredients
  
  • ½ cup slivered almonds
  • ¼ cup hulled pumpkin seeds
  • ¼ cup coconut flakes
  • 2 tablespoons hulled sunflower seeds
  • ½ teaspoon ground cinnamon
  • 2 tablespoon coconut oil, melted
  • 1 tablespoon maple syrup
  • ½ teaspoon vanilla extract
Instructions
 
  • Preheat oven to 300°F (149℃) and line a rimmed baking sheet with parchment paper or a silicone mat.
  • Combine the almonds, pumpkin seeds, sunflower seeds, coconut flakes, and ground cinnamon in a mixing bowl. Set it aside.
  • Whisk the melted coconut oil, maple syrup, and vanilla extract in a small bowl. Pour the wet ingredients over the dry ingredients and stir to coat.
  • Spread the granola onto the prepared baking sheet and bake for 20-30 minutes, stirring every 10 minutes, until golden brown.
  • Remove the pan from the oven and let it cool for 10 minutes before serving.
Notes
Serving Size: ¼ cup
Nutrition Disclosure:
  • The nutritional information shown is an estimate provided by an online nutrition calculator. It should not be considered a substitute for professional advice.
Nutrition
Serving: 1 Serving | Calories: 239 kcal | Carbohydrates: 9 g | Protein: 5 g | Fat: 22 g | Saturated Fat: 10 g | Polyunsaturated Fat: 4 g | Monounsaturated Fat: 6 g | Trans Fat: 0.01 g | Sodium: 3 mg | Potassium: 205 mg | Fiber: 3 g | Sugar: 4 g | Vitamin A: 4 IU | Vitamin C: 0.2 mg | Calcium: 52 mg | Iron: 1 mg
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