Fun Without FODMAPs

menu icon
go to homepage
  • Recipes
  • About
  • Subscribe
subscribe
search icon
Homepage link
  • Recipes
  • About
  • Subscribe
×
Home » Breakfast

Low FODMAP Maple Walnut Granola

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

Jump to Recipe
A close up of low FODMAP granola in a mason jar. In the white space above, black text reads "Low FODMAP Maple-Walnut Granola."
This post contains affiliate links. If you click on a link and make a purchase, I may receive a small commission at no extra cost to you.

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.

Similar recipes

  • No-Bake Low FODMAP Oatmeal Raisin Energy Bites
  • Low FODMAP Chocolate Strawberry Overnight Oats
  • Low FODMAP Raspberry Vanilla Chia Pudding
Print

Recipe

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

Low FODMAP Maple Walnut Granola


5 Stars 4 Stars 3 Stars 2 Stars 1 Star

5 from 13 reviews

  • Author: Em Schwartz, MS, RDN
  • Total Time: 35 minutes
  • Yield: 6
  • Diet: Low Lactose
Print Recipe
Pin Recipe

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

Scale
  • 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

  1. Preheat oven to 300°F. Line a baking sheet with parchment paper.
  2. In a large bowl whisk together maple syrup, melted coconut oil, and cinnamon.
  3. Add oats, walnuts, and optional hemp or chia seeds. Stir to mix.
  4. Pour mixture onto a lined baking sheet and spread into an even layer.
  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.
  6. 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

Did you make this recipe?

Share a photo and tag us — we can't wait to see what you've made!

Pin it for later

A mason jar filled with low FODMAP granola sitting on a white marble countertop. In the white space above, black text reads "Low FODMAP Maple-Walnut Granola."
70

More recipes

  • Two square blueberry waffles sitting on a white plate topped with fresh blueberries. A small cup of maple syrup sits off to the right and a dark gray linen napkin surrounds the left side of the plate.
    Low FODMAP Blueberry Waffles
  • Looking down into a bowl of chocolatey oatmeal topped with chopped peanuts and mini chocolate chips.
    Low FODMAP Chocolate Peanut Butter Oatmeal
  • A stack of 4 chocolate pecan waffles staggered on a white plate. There are chopped pecans and mini chocolate chips scattered on top and surrounding the waffles.
    Low FODMAP Chocolate Pecan Waffles
  • Looking down into a bowl of cooked oatmeal dotted with blueberries. The bowl is surrounded by a dark gray napkin, an antique-looking spoon, and a small dish.
    Low FODMAP Blueberry-Vanilla Oatmeal
  • Share
  • Tweet
  • Email

Comments

  1. Hetty says

    March 15, 2025 at 7:54 am

    Very addictive and so versatile as I add blueberries, chocolate etc to taste and within my tolerance. Made it with low fodmap pumpkin spice (homemade) during the Christmas season (also delicious), but just the cinnamon as per the recipe is the best

    Reply
« Older Comments

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

More about me →

Popular

  • A square image of a bread loaf pan filled with low FODMAP banana bread
    Low FODMAP Banana Bread
  • Low FODMAP Moroccan Chicken
  • A bowl of low FODMAP chili
    Low FODMAP Turkey Chili with Sweet Potato & Lentils
  • A bowl of beef stew topped with chopped fresh parsley.
    Low FODMAP Beef Stew (Slow Cooker or Instant Pot)

Footer

↑ back to top

  • Subscribe
  • Privacy Policy
  • Disclaimer

As an Amazon Associate, I earn from qualifying purchases

Copyright © 2024 Fun Without FODMAPs