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Low FODMAP Maple Walnut Granola

  • Author: Em Schwartz, MS, RDN
  • Total Time: 35 minutes
  • Yield: 6 1x
  • Diet: Low Lactose


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.


  • 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


  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.


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,