Low FODMAP Granola with Walnuts

If you love granola but want to ensure it is easy on your stomach and won’t cause any digestive symptoms, try this delicious Low FODMAP Granola with Walnuts recipe! All the ingredients are low in FODMAPs and easy to make!

As someone who has struggled with digestive issues, I understand the importance of finding tasty and gut-friendly food. FODMAPs are a group of carbohydrates that can be difficult for people with IBS to digest. And traditional granola typically has high FODMAP ingredients such as honey, dried fruits, and high FODMAP nuts. But this recipe uses all low FODMAP ingredients, making it easy to digest. 

Why You’ll Love This Recipe!

• Gut-friendly, gluten-free, and low in FODMAPs!
• Customizable and delicious!
• Simple and nutrient-dense!

Ingredients and Substitutions

• Old-fashioned oats or rolled oats: Oats are high in fiber and a hearty base for your granola. Use certified gluten-free oats if you have celiac disease or are gluten-sensitive. 
• Chopped walnuts: Walnuts are a great source of omega-3 fatty acids and are protein-packed!
• Sea salt: Gives it a slightly salty taste and enhances the sweetness of the maple syrup. 
• Ground cinnamon: This warm spice is perfect for this granola!
• Coconut oil: A healthy fat that helps to bind the granola together. Feel free to substitute with olive oil or avocado oil. 
• Maple syrup: Instead of using honey, which is high in FODMAPs, maple syrup adds sweetness and no digestive issues. 
• Vanilla extract: Vanilla pairs well with the walnuts and oats!
• Creamy peanut butter: A great way to bind the other ingredients and add healthy fats and protein. You can also swap out with almond butter. 
• Dried cranberries are an optional ingredient that adds fiber and a sweet and tart taste. Dried cranberries are low FODMAP in 1 tablespoon per meal. 
• Dark chocolate chips make another tasty option to add in. Dark chocolate is also low FODMAP, up to 20 grams per meal. 

Variations for Low FODMAP Granola

One of the best things about making homemade granola is making it your own. Here are other ingredient variations if you are on a low FODMAP diet. 

1. Swap out the peanut butter for almond butter. 
2. Change the walnuts for macadamia nuts or pecans. If you use almonds, limit to 10 nuts per serving or 12 grams to limit FODMAPs. 
3. Experiment with spices by substituting the cinnamon for ¼ teaspoon of nutmeg or ½ teaspoon of ginger. 
4. Many dried fruits are high in FODMAPs; however, dried cranberries are low FODMAP in up to 1 tablespoon or 15 grams. Or you can substitute with dried goji berries, which are also low in FODMAPs, in 3 teaspoons (10 grams) per meal. 

Step-by-Step Instructions

Step One: Preheat the oven to 300 degrees F. Then, line a baking sheet with parchment paper. 

Step Two: Combine the oats, walnuts, sea salt, and cinnamon in a medium bowl. Drizzle the mixture with coconut oil, maple syrup, and vanilla. Then add the peanut or almond butter and stir until it is combined. 

Step Three: Scoop the granola on the baking sheet, pressing the mixture into a 1-inch thick formation. 

Step Four: Bake the granola for 10 minutes. Then, rotate the pan to help it cook evenly. Use a fork to break the granola apart gently. Bake for another 10 minutes until it is golden brown. 

Step Five: Let the granola cool completely for about 45 minutes. Then top with dried cranberries or dark chocolate chips, if desired.  

Common Questions

Low FODMAP Information

This low FODMAP granola recipe uses ingredients and serving sizes that are low in FODMAPs. To determine the low FODMAP ingredients that I use in my recipes, I use the Monash University App. If you make any substitutions to this recipe, first check that the ingredients are low in FODMAPs if you have IBS. 

Check out my Ultimate Guide to Low FODMAP Nuts for more options to add to your granola! And, if you want to learn more about peanut butter, read Is Peanut Butter Low FODMAP?

Nutritional Benefits

The nutritional benefits of this Low FODMAP Granola recipe are outstanding. The oatmeal provides a great source of fiber and minerals such as manganese, phosphorus, copper, magnesium, and copper. Oats are also rich in antioxidants, polyphenols, and avenanthramides that help to lower blood pressure. 

Another ingredient in this granola recipe is walnuts, which are also packed with nutrients. Walnuts are heart-healthy and are an excellent source of omega-3s. They help to lower cholesterol and prevent atherosclerosis (hardening and narrowing of the arteries). And walnuts also contain polyphenols and magnesium that help to fight inflammation. 

Both the oatmeal and walnuts contain fiber and promote gut health. Research has even shown that walnuts can increase the beneficial gut bacteria! 

How to Incorporate Low FODMAP Granola into Your Diet

Once you have made your low FODMAP granola, here are some ways to enjoy and serve this delicious treat!

1. Make a breakfast bowl using your favorite lactose-free yogurt or almond milk with a serving of granola. Add some fresh fruit, such as blueberries!
2. Blend your preferred low FODMAP fruits with lactose-free yogurt for a smoothie bowl! Top with the low FODMAP granola or added crunch!
3. Portion some maple walnut granola into small resealable containers for a convenient and satisfying snack when you are on the go!

Storage Instructions

Once your granola has cooled, place it in an airtight container such as a mason jar or resealable bag for up to 2 weeks. Keep it in the pantry or refrigerator if you have added chocolate chips. You can also freeze granola for up to 3-4 months.

More Low FODMAP Breakfast Recipes to Try!

• Almond Butter Oatmeal
• Oat Milk Chia Pudding