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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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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Cheryl says
How is this low fodmap with oats and maple syrup? Just curious.
Em Schwartz, MS, RDN says
Hi Cheryl, Maple syrup and oats have low FODMAP servings according to Monash University (the creators of the low FODMAP diet). I invite you to check out the low FODMAP notes section in this post (scroll above the recipe). I share more about the FODMAP info for ingredients in that section. Best, Em
Yasmyn says
Delcious and super easy. Loveeee this, thank you! 🙂
★★★★★
Bri says
This granola is so delicious!!! It just brought my daily low fodmap yogurt to the next level 😍
★★★★★
Jamie says
Hi, can anyone post the ingredients for UK (grams instead of cups), i’m struggling to understand converting from cups to grams as it seems to be different amounts depending on the ingredient. Sorry i’m not familiar with cups in the UK ha, thank you 🙂
Em Schwartz, MS, RDN says
Hi Jamie, here are the approximate metric conversions: 80 mL maple syrup, 60 mL coconut oil, 1 teaspoon cinnamon 192 grams rolled oats, 60 grams walnuts, and 2 tablespoons hemp or chia seeds (optional). Hope that helps! Best, -Em 🙂