Low FODMAP Maple Walnut Granola

Name: Low FODMAP Maple Walnut Granola
Prep time: 5 min
Cook time: 30 min
Total time: 35 min
Yield: 6
Cuisine: American
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

Published: May 8, 2018 · Updated: Oct 13, 2020 by Em Schwartz, MS, RDN

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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.

A mason jar filled with low FODMAP maple walnut granola.

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.

Ingredients needed for this granola are measured out and placed into white bowls of various sizes

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 ingredients that are either frequently asked about or 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 of up to ½ cup (52 grams). Larger amounts contain higher levels of fructans and GOS.

In the US, Quaker® Old Fashioned Oats—both regular and gluten-free—were previously Monash Certified low FODMAP in 40-gram (about ½ cup) servings. The organic version was also certified low FODMAP in smaller 32-gram (⅓ cup) servings. As of spring 2025, it appears that Quaker® no longer participates in the certification program.

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.

A close up of low FODMAP granola made with oats, walnuts, and optional chia seeds.

Instructions

Step 1: Preheat oven to 300°F. Line a baking sheet with parchment paper.

Whisking together maple syrup, melted coconut oil, and cinnnamon in a large glass bowl

Step 2: In a large bowl whisk together maple syrup, melted coconut oil, and cinnamon.

Stirring oats, walnuts and optional hemp seeds and chia seeds into the liquid ingredients. Small clumps of oats are sticking together.

Step 3: Add oats, walnuts, and optional hemp or chia seeds. Stir to mix.

Granola mixture is spread in an even layer onto a baking sheet lined with brown parchment paper

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.

Scrambled eggs with a sprinkle of sliced green onion tops (the low FODMAP part) are sitting on a white plate next to a small bowl filled with maple walnut granola, almond milk, and thawed, frozen strawberries.

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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