This vanilla flavored and maple-sweetened low fodmap granola recipe is perfect for anyone on the low fodmap diet. It only takes 5 minutes to mix up and 25 minutes to bake, for a total time of 30 minutes, to make the most delicious and healthy low-fodmap granola that is crunchy and perfectly sweet.
Anyone looking for low fodmap granola recipes will love how easy it is to make their own granola free of high fodmap ingredients. It is perfect for creating a healthy breakfast with lactose-free plain yogurt and fresh fruit. If you have busy mornings yet need a low fodmap breakfast made with wholesome ingredients, this fodmap-friendly granola is for you!
The low fodmap granola is oil-free yet still crisps up beautifully. Oils are almost always added to granola recipes, but they are an unnecessary ingredient for those who want to avoid calorie-dense and processed oils. Instead, this granola is coated with maple syrup and vanilla extract, which, when baked perfectly, crisps up the granola for a crunchy granola that does not stick together in large chunks.
I added low fodmap seeds, including pumpkin and sunflower seeds, for unprocessed, healthy fats and protein and added texture. Both sunflower and pumpkin seeds were listed as superfoods for me on my viome gut test; thus, I love to add them to my recipes for their nutritional value.
Is granola low fodmap?
This low fodmap granola recipe is free of high fodmap sweeteners such as honey and high fructose corn syrup found in many commercial granolas. Not all granolas are low fodmap, depending on the type of sweeteners used. Some high fodmap sweeteners to watch out for in the ingredient list are:
- high fructose corn syrup
- agave syrup
- golden syrup
- coconut sugar
- honey
Maple syrup is my favorite low-fodmap sweetener, which I used in this fodmap-free granola recipe. Rice malt syrup is another low fodmap liquid sweetener. Even though brown sugar and white sugar are low-fodmap, they would not work in this recipe as this oil-free granola requires a liquid sweetener to coat the granola. According to the Monash app, all the ingredients are low fodmap when you stick to the recommended serving size.
This maple sweetened low fodmap muesli yields a total of 8 servings, which is just over half a cup. According to Cronometer, a fantastic app for tracking the caloric and nutritional value of foods, a single serving of this granola contains:
- calories: 281
- protein: 8g
- carbs: 38g
- fat: 8g
- fiber: 5g
Low Fodmap Granola Recipe:
- 4 cups rolled oats (certified gluten-free if needed)
- 1/2 cup pure maple syrup
- 3 tablespoons vanilla extract
- 1/3 cup sunflower seeds
- 1/3 cup pumpkin seeds
How to Make the Low Fodmap Muesli:
- Preheat your oven to 350°F (175°C). Line a large baking sheet with parchment paper or a silicone baking mat.
- Combine the rolled oats, sunflower, and pumpkin seeds in a large mixing bowl. Stir until evenly distributed.
- Whisk together the maple syrup and vanilla extract in a small bowl until well combined.
- Pour the maple syrup mixture over the dry ingredients in the large mixing bowl. Use a spatula or wooden spoon to mix until all the oats and seeds are evenly coated with the syrup mixture.
- Spread the granola mixture evenly onto the prepared baking sheet. Use the back of a spoon or spatula to press it down slightly for even baking.
- Bake in the preheated oven for 25 minutes or until the granola is golden brown and crispy, stirring halfway through to ensure even baking.
- Once baked, remove the granola from the oven and allow it to cool completely on the baking sheet. It will continue to crisp up as it cools.
- Once completely cooled, store the crunchy granola in an airtight container at room temperature, such as a glass mason jar.
Tips and Substitutions
- I always love to spice my granola with cinnamon or nutmeg, which would be a great addition to this recipe for added flavor. Instead, I used more vanilla extract to make a vanilla maple-flavored granola. The vanilla extract also helps to coat and crisp up the granola. If you taste the mixture raw, the vanilla taste will seem overpowering, but it is so delicious once baked! You could also start with a smaller amount of vanilla, such as two tablespoons.
- If you have a gluten intolerance, be sure to use gluten-free oats; otherwise, any rolled oats can be used.
- Any low fodmap nuts and seeds can be used instead of the sunflower and pumpkin seeds. If you prefer to make a low fodmap nut-free granola that is low in calories, omit the pumpkin and sunflower seeds and replace them with more rolled oats.
Serve your granola with lactose-free low fodmap yogurt, coconut yogurt, almond milk, or your favorite low fodmap milk alternative. Add some fresh cut low fodmap fruit to your granola and yogurt for a delicious and easy low fodmap breakfast that is gut friendly. You can also enjoy it as a tasty snack all on its own!
I used this low fodmap granola to make this fruit bowl with yogurt and granola with low fodmap strawberries and blueberries.
You can also try topping this low fodmap fruit salad with the crunchy granola or serve it with this low fodmap brazil nut milk that is high in selenium.
If you are following the low fodmap diet for IBS, this is a great low fodmap recipe made with whole food ingredients. Once you get rid of SIBO and heal your gut, you should be able to eat high-fodmap foods again, so even though the low fodmap diet is excellent for managing symptoms, it is not the ultimate solution. Check out my SIBO resource guide for more low fodmap recipes and root causes of SIBO that must be addressed.
In the past, some high-fodmap foods used to aggravate my SIBO symptoms, but now that I have healed my SIBO, I enjoy high-fodmap foods. Following a strict low fodmap diet for too long without addressing root causes and knocking down SIBO by using antimicrobials such as berberine for SIBO can do more harm to gut health in the long run as a diverse fiber rich diet is crucial for optimal gut health.
This low fodmap granola is found in my Oil Free Granola Recipes E-book that you can subscribe to access in my library of recipe E-books designed to be printed on standard paper to create your own recipe book binder.
Low Fodmap Granola – Gut Friendly & Oil Free
Equipment
- 1 Baking tray
- 1 large bowl
- 1 small bowl
Ingredients
- 4 cups rolled oats
- ½ cup maple syrup
- 3 tbsp vanilla extract
- ⅓ cup pumpkin seeds
- ⅓ cup sunflower seeds
Instructions
- Combine the rolled oats, pumpkin seeds and sunflower seeds in a large bowl.
- In a small bowl mix the maple syrup with vanilla extract before adding to the large bowl to coat the raw granola mixture. Mix thoroughly with a spoon.
- Place the low fodmap granola on a baking tray lined with parchment paper and place in the oven.
- Bake the granola for 25 minutes at 350℉ or until golden. Mix the granola halfway through baking to evenly brown. Let the granola cool outside the oven before storing in an airtight container or glass mason jars.
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