This hearty Low FODMAP Muesli is made with rolled oats, chopped walnuts, pumpkin seeds, maple syrup, and warming cinnamon. The recipe creates a nutritious and satisfying breakfast base that is perfectly textured, crunchy, and lightly sweetened. This easy dish is perfect for meal-prepping busy weekday mornings and makes enough for several healthy breakfasts.

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Low FODMAP Muesli Ingredients

For the Muesli Base:

2 cups rolled oats (use certified gluten-free if needed)
1/4 cup chopped walnuts
2 tablespoons pumpkin seeds
2 tablespoons chia seeds
1 tablespoon sunflower seeds
2 tablespoons maple syrup
1 teaspoon ground cinnamon
1/2 teaspoon vanilla extract
Pinch of salt

To Serve (Optional):

Lactose-free milk or yogurt
Fresh strawberries (safe serving: 65 g)
Blueberries (safe serving: 40 g)

How To Make Low FODMAP Muesli

Combine dry ingredients: In a large mixing bowl, add the rolled oats, chopped walnuts, pumpkin seeds, chia seeds, and sunflower seeds.
Mix the base: Stir the dry ingredients together until the nuts and seeds are evenly distributed among the oats.
Add liquid flavors: Drizzle the maple syrup and vanilla extract over the oat mixture.
Season the mix: Sprinkle the ground cinnamon and the pinch of salt over the bowl.
Coat thoroughly: Stir everything well until the mixture is evenly coated with the syrup and spices.
Toast (Optional): If you prefer a crunchier texture, spread the muesli on a baking tray and bake at 325°F (160°C) for 15–20 minutes, stirring once halfway through. Let it cool completely.
Serve or store: Serve immediately with your favorite milk or store it in an airtight container for later use.

Recipe Tips

Watch the Portion Sizes: While these ingredients are low FODMAP, stacking too many nuts or fruits can increase the FODMAP load. Stick to the recommended serving sizes for toppings like strawberries and blueberries.
Oats Selection: If you have Celiac disease or high sensitivity to gluten, ensure your rolled oats are certified gluten-free. Standard oats are often processed in facilities with wheat.
Toasting vs. Raw: Traditional muesli is raw, which is softer and chewier. Toasting the mixture (step 6) essentially turns this into a low-sugar granola, which adds a delicious crunch and nutty flavor.
Overnight Option: For a softer, creamy breakfast (“Bircher Muesli”), soak a serving of the raw muesli in lactose-free milk or yogurt overnight in the fridge.

What To Serve Low FODMAP Muesli

This versatile muesli is best served as a cold cereal with lactose-free milk (like almond milk or lactose-free cow’s milk). For a heartier meal, layer it over lactose-free Greek yogurt or coconut yogurt. Top it with low FODMAP fruits like strawberries, blueberries, or kiwi slices. You can also add a small drizzle of peanut butter for extra protein.

How To Store Low FODMAP Muesli Leftovers

Store at Room Temperature: Keep the dry muesli in an airtight container or a glass jar in a cool, dark pantry. It will stay fresh for up to 1 month.
Freeze: You can freeze the dry muesli mix in a freezer-safe bag for up to 3 months to keep the nuts and seeds from going rancid over long periods.

Low FODMAP Muesli Nutrition Facts

Serving Size: approx. 1/2 cup

Calories: 210 kcal
Total Fat: 9g
Saturated Fat: 1g
Cholesterol: 0mg
Sodium: 45mg
Total Carbohydrate: 28g
Dietary Fiber: 5g
Sugars: 4g
Protein: 6g

Frequently Asked Questions

Can I use honey instead of maple syrup? No, honey is high in fructose and is considered high FODMAP. Pure maple syrup is the best sweetener option for this diet. Rice malt syrup is another safe alternative.
Is this recipe gluten-free? This recipe is naturally gluten-free if you use certified gluten-free oats. Oats themselves are gluten-free, but cross-contamination during processing is very common.
Can I eat this muesli hot? Yes! You can cook this muesli just like oatmeal. Combine 1/2 cup of muesli with 1 cup of water or lactose-free milk on the stove or microwave until hot and creamy.

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