Low FODMAP Maple Walnut Granola (2024)

Published: | Updated: by Em Schwartz, MS, RDN

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Low FODMAP Maple Walnut Granola (1)

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.

Low FODMAP Maple Walnut Granola (2)

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.

Low FODMAP Maple Walnut Granola (3)

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 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.

Low FODMAP Maple Walnut Granola (4)

Instructions

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

Low FODMAP Maple Walnut Granola (5)

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

Low FODMAP Maple Walnut Granola (6)

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

Low FODMAP Maple Walnut Granola (7)

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.

Low FODMAP Maple Walnut Granola (8)

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 (9)

Low FODMAP Maple Walnut Granola

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5 from 12 reviews

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

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Low FODMAP Maple Walnut Granola (10)

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Low FODMAP Maple Walnut Granola (2024)

FAQs

Is granola ok on a low FODMAP diet? ›

Most granola is made with oats, which are low FODMAP in small quantities, but many are also made with high FODMAP additives like certain nuts/nut butters, dried fruits and sweeteners. Knowing what to look for on the label is key to determining if a granola fits the bill of the low FODMAP diet.

Is Bob's Red Mill granola low FODMAP? ›

This product has 2 ingredients that are high FODMAP and 5 ingredients that may be high FODMAP. Which diet do you follow? Follow more than one?

Is maple syrup OK for low FODMAP? ›

Yes, pure maple syrup is a low-FODMAP sweetener that can be safely consumed by people with IBS in quantities no larger than two tablespoons. Its lower fructose content makes maple a better option than other sweeteners like honey, golden syrup, agave syrup, corn syrup and molasses.

Can granola aggravate IBS? ›

People with IBS may experience diarrhea, constipation, bloating, and other stomach problems from wheat-based foods, even if they don't have celiac disease. This includes foods like cereal, grains, pasta, bread, baked goods, crackers, and granola.

Are walnuts low in FODMAP? ›

Walnuts. Walnuts are low FODMAP in 30g serves or approximately 10 nut halves. In 135g serves (approximately 35 nut halves) they contain moderate amounts of fructans. This suggests there is wiggle room in what constitutes a low FODMAP serve.

Is Trader Joe's Grainless granola low FODMAP? ›

Is it Low FODMAP? No. This product is not low FODMAP as it lists 1 ingredient that is likely high FODMAP at 1 serving and 3 ingredients that could be moderate or high FODMAP depending on source or serving size.

Are rice krispies low in FODMAP? ›

Did you know that Kellogg's Rice Krispies are certified low FODMAP by Monash University? They are, and we have used them to make these low FODMAP peanut butter and chocolate snack bars!

What breakfast cereal can you eat on FODMAP diet? ›

Rice Chex, Corn Chex and various flavors of Cheerios are all low FODMAP in moderate amounts. These breakfast cereals are also widely available both domestically and internationally. There are also some other low FODMAP cold breakfast cereals sold by smaller brands.

Is Trader Joe's pecan praline granola low FODMAP? ›

This product has 2 ingredients that may be high FODMAP. Which diet do you follow? Follow more than one?

Is Rye Crisp low FODMAP? ›

Rye crispbreads are not low FODMAP as they contain high amounts of fructans (1).

Are blueberries OK on low FODMAP? ›

Blueberries are a great low-FODMAP fruit serving because they are lower in fructose, which can be difficult for your body to digest. However, be sure to measure out the proper serving. One serving is approximately 20 berries.

Is honey ok for low FODMAP? ›

Honey is high in fructose, a type of simple sugar that's classified as a FODMAP ( 8 ). For this reason, people following a low FODMAP diet often limit their intake of honey alongside other foods high in fructose, such as peaches, pears, apples, and cherries.

Are bananas high in FODMAP? ›

Unripe bananas are low in FODMAPS and therefore a better choice for people with IBS — although they're not as sweet or soft as ripe bananas. However, as bananas ripen, they accumulate a type of FODMAP called oligofructans. Therefore, ripe bananas are considered a high FODMAP food (6, 7 ).

Is sweet potato low in FODMAP? ›

Sweet potato contains fructose, a type of FODMAP, but in small amounts. It's considered a low FODMAP food, but you should consider keeping your intake to 1/2 cup (75 grams) cooked. Comparatively, yam is lower in FODMAPs. You may be able to eat larger amounts of it on a low FODMAP diet.

Are any Nature Valley bars low in FODMAP? ›

Low FODMAP Nature Valley Crunch Granola bars:

Peanut Butter Crunchy. Cinnamon Crunchy. Pecan Crunchy (low-to-moderate FODMAP) Roasted Almond Crunchy (low-to-moderate FODMAP)

Is Nature Valley cinnamon granola low FODMAP? ›

Is it Low FODMAP? Yes! We believe this product is Low FODMAP at 1 serving as there are no moderate or high FODMAP ingredients listed on the label.

Is Madegood low in FODMAP? ›

This product has 2 ingredients that are high FODMAP and 10 ingredients that may be high FODMAP. Which diet do you follow? Follow more than one?

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