This 6-ingredient low FODMAP maple walnut granola is a fiber-packed breakfast or snack. Enjoy this sweet & crunchy whole-grain granola plain or with low FODMAP milk.
This low FODMAP granola is packed with whole-grain oats, crunchy walnuts for a boost of healthy fats, and fiber-rich chia seeds.
Many granola recipes are sweetened with honey. Honey tends to be higher in FODMAPs. Although it can be included on the low FODMAP diet in small amounts.
Instead of honey, I’ve used lower FODMAP maple syrup in this recipe. It adds a nice flavor to the granola while keeping FODMAPs in check.
I hope you enjoy this easy low FODMAP granola as much as I do! It’s made with just 6 ingredients in about 35 minutes.
Shopping List
To make this easy low FODMAP maple walnut granola, add these ingredients to your shopping list:
- Pure maple syrup – ⅓ cup
- Coconut oil (or unsalted butter) – ¼ cup melted
- Ground cinnamon – 1 teaspoon
- Rolled oats (use gluten-free oats for gluten-free) – 2 cups
- Walnuts – ½ cup (60 grams) chopped
- Optional: hemp seeds or chia seeds – 2 tablespoons
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.
Walnuts: A low FODMAP serving is 10 halves or 30 grams. This is about a ¼ cup.
Optional ingredients:
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Hemp seeds are low FODMAP in servings up to 2 tablespoons or 20 grams. Larger servings contain higher amounts of GOS.
Instructions
Step 1: Preheat oven to 300°F. Line a baking sheet with parchment paper.
Step 2: In a large bowl whisk together maple syrup, melted coconut oil, and cinnamon.
Step 3: Add oats, walnuts, and optional hemp or chia seeds. Stir to mix.
Step 4: Pour mixture onto a lined baking sheet and spread into an even layer.
Step 5: Bake for 30 minutes, stirring halfway, or until granola is crunchy and golden brown. Remove from oven and allow to cool to room temperature.
Serve cooled granola plain or with low FODMAP milk.
Storage: Store granola in an airtight container at room temperature for up to two weeks. Freeze for up to 3 months.
Serve this with
Enjoy this Low FODMAP Maple Walnut Granola plain or serve it with low FODMAP milk and a little low FODMAP fruit. And, if you’d like a little extra protein, consider serving with a side of eggs.
Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
Low FODMAP Fruit: Strawberries, oranges, and grapes are a few FODMAP-free options.
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Recipe
Low FODMAP Maple Walnut Granola
- Total Time: 35 minutes
- Yield: 6 1x
- Diet: Low Lactose
Description
6-ingredient Low FODMAP Maple Walnut Granola is a fiber-packed breakfast or snack. Enjoy this sweet & crunchy granola plain or with low FODMAP milk.
Ingredients
- ⅓ cup pure maple syrup
- ¼ cup melted coconut oil (or unsalted butter)
- 1 teaspoon ground cinnamon
- 2 cups rolled oats (use gluten-free rolled oats for gluten-free)
- ½ cup (60 grams) chopped walnuts
- 2 tablespoons hemp or chia seeds, optional
Instructions
- Preheat oven to 300°F. Line a baking sheet with parchment paper.
- In a large bowl whisk together maple syrup, melted coconut oil, and cinnamon.
- Add oats, walnuts, and optional hemp or chia seeds. Stir to mix.
- Pour mixture onto a lined baking sheet and spread into an even layer.
- Bake for 30 minutes, stirring halfway, or until granola is crunchy and golden brown. Remove from oven and allow to cool to room temperature.
- Serve cooled granola plain or with low FODMAP milk.
Storage: Store granola in an airtight container at room temperature for up to two weeks. Freeze for up to 3 months.
Notes
Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients. For more information about specific ingredients, please refer to the blog post or the Monash FODMAP app.
Coconut oil: If the coconut oil is solid, I spoon it into a microwave-safe bowl. I microwave it about 20 seconds, or until melted, and then measure it.
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Category: Snack
- Method: Bake
- Cuisine: American
Keywords: low FODMAP breakfast, plant-based, snack, fall, winter,
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Mary says
So yummy!!
★★★★★
Anna Jorda says
Love this recipe!! I add pumpkin seeds and sunflower seeds. Do you know the % daily value of sugar in the original recipe.
★★★★★
Em Schwartz, MS, RDN says
Hi Anna, Thanks for sharing! A serving has approximately 10 grams of total (naturally occurring + added) sugar. Best, Em
Thuy Nguyen says
Omg, this is so delicious. It’s dangerously addicting!
Marsha Swartz says
This looks AMAZING! Is there something that I can use instead on coconut oil? I am not a fan of the coconut flavor
Em Schwartz, MS, RDN says
Hi Marsha, a neutral-flavored oil like canola or grapeseed oil should work, too! Best, -Em
Dev says
Are the serving sizes in cups? Half cups? Delicious recipe though!
★★★★★
Em Schwartz, MS, RDN says
Thanks, Dev! A serving is a little more than 1/3 cup … at least until FODMAP tolerance is known. Best, -Em
Dev says
I mean as far as this recipe is concerned, 1 of the 6 servings is equal to 1/3(+) cup?
★★★★★
Em Schwartz, MS, RDN says
Hi Dev, Yes, about 1/3 cup is equal to 1 of the 6 servings in this particular recipe.
Angie says
This is delicious and so easy to make! No too sweet and the cinnamon is just enough.
★★★★★
Liz says
I have been making this recipe for months now….eat this granola every morning with blueberries! I Love it!
I add walnuts, pecans, pumpkin spice as well……whatever happens to be hanging around.
Simple to make and simply delicious!!!
★★★★★
Em Schwartz, MS, RDN says
Thanks for sharing, Liz! I’m so glad to hear you’ve been enjoying it. 🙂
RitaK says
This granola is amazing! I make it every few days. My husband and granddaughter love it too.
★★★★★
Em Schwartz, MS, RDN says
Thanks for sharing, Rita! I’m so glad to hear you and your family enjoy it!
Desiree says
Best granola recipe ever!! Crunchy and sweet but not too sweet. I used pecans instead of walnuts and I love it!!!
★★★★★
Emily says
Thank you, Desiree!
DYH says
An excellent basic low FODMAP granola recipe! I made half the recipe so I wouldn’t feel like I wasted ingredients if I was reactive and couldn’t eat it. Subbed ground flaxseed for the chia seeds and extra virgin olive oil for the coconut oil and baked for 35 minutes. I like a bit of that burnt taste to my granola. I ate 1/4 cup with no issues. Can’t wait to slowly add dried berries and cacao nibs to this later! Thanks for sharing!
★★★★★
Emily says
Thank YOU! Love the idea of adding dried berries and cacao nibs later (as tolerated). Thanks for taking the time to share your thoughts!