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Low FODMAP Granola

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Low FODMAP granola recipe

Breakfast cereal choices are quite limited on the low FODMAP diet. As far as muesli and granola go I haven’t seen any available locally that would be suitable. Most contain a range of high FODMAP ingredients like honey, wheat flakes, rye flakes, cashew nuts, dried apricots – there’s always something. But the good news is that making your own is really easy. I’ll make a batch of granola once a week and store it in an airtight container, then have it for breakfast with a dollop of natural yoghurt (limit to 2 tablespoons on the low FODMAP diet, alternatively use lactose free yoghurt) or even just have a handful of it as snack. I like to add rice crispies to my mix which makes it bit lower fibre but feel free to use all oats if you prefer. To make this into a muesli rather than granola just leave out the oil and syrup, then mix all the dry ingredients together (no need to roast these) and store in an airtight jar. If you are going to make it as a muesli then using jumbo oats will give it a nicer texture.

For more breakfast ideas, have a look through my low FODMAP breakfast recipes.

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Low FODMAP Granola
Author: 
Recipe type: Breakfast
: Low FODMAP
Prep time: 
Cook time: 
Total time: 
Serves: 10-12
 
A lovely, crunchy home-made breakfast option or snack
Ingredients
  • 75ml sunflower oil
  • 75ml golden syrup (or you can substitute pure maple syrup)
  • 50ml water
  • 200g rolled oats
  • 50g rice crispies
  • 125g suitable mixed nuts and seeds (I like a mix of pumpkin seeds, sunflower seeds, sesame seeds, chopped macadamia and pecan nuts, other options could include pine nuts, walnuts or peanuts)
  • 2 tablespoons dried cranberries (you could use raisins if you prefer)
Instructions
  1. Preheat the oven to 170 degrees (fan oven)
  2. Place the oil, syrup and water into a small pan, warm gently for a minute or two stirring to combine them.
  3. Measure out all the dry ingredients, except the dried fruit, into a large bowl and pour over the warmed syrup and oil and mix thoroughly to get an even coverage
  4. Place the mixture onto a large oven tray and spread it out evenly
  5. Put it into the oven for 20-25 minutes, taking it out to stir it 2 or 3 times during cooking to ensure it browns evenly
  6. Once the mixture looks golden brown and crisp, take it out of the oven and allow it to cool completely (note - sometimes I switch the oven off and leave the tray in, allowing it to cool over several hours to make it really crispy) before stirring in the dried cranberries then transferring it to an airtight container

Comments

  1. Melissa says

    Made a batch of the granola a couple of nights ago…just making a second batch as it has been very popular in this household and disappeared already! Added a bit of dessicated coconut to mine which was very yummy 🙂

    • Louisa Reid says

      Hi Melissa, thanks for the feedback, glad you all enjoyed it! I made a batch today too, it’s the favourite weekday breakfast in our house. A bit of added coconut is a great idea.

  2. Julia says

    Made this last week. Used to make Nigella’s from ‘Kitchen’ but it seemed a lot more fiddly with the apple compote and brown rice syrup etc. This is great and I think the rice crispies are a master stroke!

    Thanks for sharing…

    Julia ?

  3. Alice Bagley-Harrison says

    This granola is really lovely and has made me excited about breakfast again! I’ve added fennel seeds and pine nuts this time so will see how that tastes! Thanks for the recipe, Alice

  4. Claire says

    Hi Louisa , serve with a dollop of natural yogurt??? Isn’t yogurt high fodmap?? Sorry but my doctor just put me on this diet two days ago and I’ve read so many contradicting lists of ingredients at this stage I’m slightly dizzy and very confused

    • Louisa Reid says

      Hi Claire, 2 tablespoons of yoghurt per sitting are classed as low fodmap. Best wishes, Louisa

  6. Gwyneth Jones says

    Really looking forward to trying this easy looking recipe. I’m sitting here with a very uncomfortable, bloated belly after eating shop bought granola.

  7. Dawn short says

    Hi, just making this, looks lovely. How many grams is the portion size please?