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Low FODMAP granola with dried cranberries in a white ramekin.

Low FODMAP Granola

Veronica Thompson
A delicious granola, low in FODMAPs and easy to make!
5 from 2 votes
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Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Breakfast, Snacks
Cuisine American
Servings 10 (1/4 cup serving size)
Calories 187 kcal

Ingredients
  

  • 2 cups Old-Fashioned Oats
  • ½ cup walnuts chopped
  • ½ teaspoon sea salt
  • ½ teaspoon cinnamon
  • 2 tablespoons coconut oil melted
  • ¼ cup maple syrup
  • 1 teaspoon vanilla extract
  • 2 tablespoons creamy peanut butter or almond butter
  • 3 tablespoons dried cranberries optional
  • 15 grams dark chocolate chips optional (22 chips)

Instructions
 

  • Preheat the oven to 300℉. Then, line a baking sheet with parchment paper.
  • 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 butter and stir until it is combined.
  • Scoop the granola onto the baking sheet, pressing the mixture into a 1-inch thick formation.
  • Bake the granola for 10 minutes. Use a fork to gently break the granola apart and then rotate the pan to help it cook evenly. Bake for another 10 minutes until is golden brown.
  • Let the granola cool completely, about 45 minutes or so. then top with dried cranberries or dark chocolate chips, if desired.

Notes

Store the granola in an airtight container at room temperature or in the refrigerator for up to 1-2 weeks. Or freeze in a sealed freezer bag for up to 3 months. 

Variations for Low FODMAP Granola

One of the best things about making your own granola is making it your own. These are some 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. 

Nutrition

Calories: 187kcalCarbohydrates: 23gProtein: 4gFat: 10gSaturated Fat: 4gPolyunsaturated Fat: 4gMonounsaturated Fat: 2gCholesterol: 0.01mgSodium: 134mgPotassium: 133mgFiber: 3gSugar: 9gVitamin A: 2IUVitamin C: 0.1mgCalcium: 31mgIron: 1mg
Keyword Low FODMAP Granola, Maple Walnut Granola
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