This crunchy Low FODMAP Granola is made with hearty rolled oats, chopped walnuts, pumpkin seeds, and pure maple syrup. The recipe creates a golden, toasted breakfast treat that is naturally sweetened and full of warm cinnamon flavor. It is a perfect gut-friendly topping for yogurt or a healthy snack that makes enough for about 8 servings.

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Low FODMAP Granola Ingredients

3 cups rolled oats
1/2 cup chopped walnuts
1/4 cup pumpkin seeds
2 tbsp chia seeds
1/3 cup pure maple syrup
1/4 cup coconut oil, melted
1 tsp ground cinnamon
1 tsp vanilla extract
1/4 tsp salt
Optional: 1/2 cup dried strawberries or dried blueberries (add after baking)

How To Make Low FODMAP Granola

Prepare the oven: Preheat your oven to 325°F (165°C). Line a large baking sheet with parchment paper to prevent sticking.
Combine dry ingredients: In a large mixing bowl, mix the rolled oats, chopped walnuts, pumpkin seeds, chia seeds, cinnamon, and salt. Stir well to distribute the spices.
Add wet ingredients: Pour the melted coconut oil, pure maple syrup, and vanilla extract over the oat mixture.
Coat the mixture: Stir everything thoroughly until the oats and nuts are evenly coated in the oil and syrup.
Spread on pan: Pour the granola onto your prepared baking sheet. Spread it out into a single, even layer.
Bake the granola: Place the baking sheet in the oven for 20 minutes. Remove it briefly to stir the mixture gently, then bake for another 10–15 minutes until it looks golden brown.
Cool completely: Remove the pan from the oven and let it sit undisturbed. Do not stir it while it cools; this helps form those delicious crunchy clusters.
Add fruit and store: Once fully cooled, mix in the dried strawberries or blueberries if you are using them. Transfer to a storage container.

Recipe Tips

Let It Cool: The most important step for crunchy granola is cooling. If you stir it while it is hot, the clusters will break apart. Let it sit on the counter until it is completely room temperature.
Watch Your Portions: While these ingredients are low FODMAP, they can stack up. Stick to the recommended serving size (about 1/2 cup) to keep your intake of oats and nuts within safe limits.
Use Pure Maple Syrup: Make sure you use real maple syrup, not pancake syrup. Maple syrup is a low FODMAP sweetener, whereas honey or high-fructose corn syrup can trigger symptoms.
Check Your Oats: If you are highly sensitive to gluten as well as FODMAPs, ensure you buy “certified gluten-free” rolled oats to avoid cross-contamination.

What To Serve Low FODMAP Granola

This granola is incredibly versatile. For a classic breakfast, serve it over a bowl of lactose-free yogurt or Greek yogurt. It also pairs perfectly with a splash of almond milk or macadamia milk for a simple cereal. You can even sprinkle it over a smoothie bowl for added texture, or pack a small bag of it for a convenient, safe snack while hiking or traveling.

How To Store Low FODMAP Granola Leftovers

Refrigerate: You can store the granola in an airtight container or glass jar at room temperature for up to 2 weeks. If you prefer it extra crisp or live in a humid climate, you can keep it in the fridge.
Freeze: Place the granola in a sealed freezer bag. It freezes well for up to 3 months. You can eat it straight from the freezer; it does not freeze solid.

Low FODMAP Granola Nutrition Facts

Serving Size: approx. 1/2 cup

Calories: 280 kcal
Total Fat: 16g
Saturated Fat: 7g
Cholesterol: 0mg
Sodium: 75mg
Total Carbohydrate: 30g
Dietary Fiber: 4g
Sugars: 9g
Protein: 6g

Frequently Asked Questions

Can I use honey instead of maple syrup? No, honey is high in fructose and is considered a high FODMAP ingredient. Stick to maple syrup or rice malt syrup to keep this recipe safe for IBS sufferers.
Can I swap the nuts? Yes, you can swap walnuts for pecans or macadamia nuts, as both are low FODMAP friendly. Avoid cashews or pistachios, which are high FODMAP.
Why did my granola burn? Granola can burn quickly because of the sugar in the maple syrup. Make sure your oven isn’t too hot (stick to 325°F) and keep a close eye on it during the last 5 minutes of baking.

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