December 9, 2016
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This is the best granola (and low-FODMAP granola) you have ever had, hands down. Enjoy it with low-FODMAP milk, spoon it over lactose-free yogurt or low-FODMAP ice cream or just straight from the cookie-sheet. It won’t last long!
This low-FODMAP granola/trail mix is perfect for a gift or bake sale.
Also…check out over 300 low-FODMAP recipes on my blog, including:
- low-FODMAP Chai Overnight Oats,
- low-FODMAP Oat-free Seeded Granola
- low-FODMAP Kettle Corn,
- low-FODMAP Chocolate Chunk Cookies and
- low-FODMAP Strawberry Oat Bars
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Granola/Trail Mix; Gluten free, Dairy free
Although this low-FODMAP granola has not been tested, a single serving should be low FODMAP based on the ingredients.
Servings: 18 or more, serving size 1/4 cup
Prep time: 10 min
Bake time: 45 min
Total time: 55 minutes
Bake: 300 F
Ingredients:
- 3 cups rolled oats
- ¼ cup coconut oil (can also use butter)
- ½ cup brown rice syrup or maple syrup (Brown rice syrup makes for a clumpier granola.)
- You can also use ¼ cup each (I usually do a both maple syrup and brown rice syrup combination)
- ¼ cup brown sugar
- ½ tsp. vanilla
- ½ tsp. cinnamon
- About 2 cups of stir-ins (substitute to your preference):
- ½ to 1 cup (maximum 110 g) unsweetened coconut flakes
- ½ cup (maximum 72 g) sliced almonds
- ¼ cup (maximum 140 g) chia or pumpkin seeds
- ½ cup (maximum 120 g) pecan halves
- ½ cup (maximum 180 g) walnut halves
- ½ cup (maximum 90 g) hazelnuts
- The following stir-ins can be added pre- or post-bake depending on preference; I prefer post-bake:
- ½ cup (maximum 78 g) raisins
- ½ cup (maximum 78 g) dried cranberries (no added juices)
- ½ cup (maximum 180 g) semisweet chocolate chips
Directions:
- Preheat oven to 300 F
- Combine oats, cinnamon and 2 cups selected stir-ins to be baked in a large bowl
- Melt coconut oil in microwave, about 30 seconds
- Combine coconut oil, brown sugar, vanilla and syrups in a second medium bowl
- Pour liquid over oats mixture and stir to cover
- Spread mixture flat on a baking sheet (2 sheets for doubled recipe) and bake for 20 to 25 minutes
- Stir with spatula and then return to oven to finish baking for another 20 minutes (total time 45 min)
- Let cool, then mix in remaining stir-ins, such as chocolate chips, raisins or dried cranberries, if desired
Try a combination!
- Store in an airtight container if it lasts longs enough to be stored…
- So good over low-FODMAP Ice Cream
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Comments Rating5(4 reviews)
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18 Comments
CaseyAugust 14, 2019
Love it!
This granola is delicious! Crisp and toothsome, and the maple and cinnamon are warm and inviting. Love how many options I have.
Reply
Rachel Pauls FoodAugust 15, 2019
See AlsoThe Best Vegan Lemon Bars RecipeKeto Sushi Rolls Recipe with Low-Carb Cauliflower RiceThe Best Recipe for Homemade Hot Chocolate With Red WineHow to Use Up 1 Tub of Crème Fraîche in 5 RecipesThank you so much for your comment Casey! We absolutely agree, we couldn’t live without this granola 🙂
Reply
JohannaOctober 22, 2019
Raisins are low FODMAP?
Reply
Rachel Pauls FoodOctober 22, 2019
Johanna,
Thank you for your question. Yes! A single serving of raisins (13 g, or one tablespoon) has been found to be low FODMAP. You may want to check out our low-FODMAP Happy Gut Guide with its free food lists for more information 🙂Reply
BenNovember 6, 2020
excellent! (but I'd add salt!)
Very easy and delicious! Almost perfect but for my taste, I will probably add a teaspoon of salt next time I make it…
Reply
Rachel Pauls FoodNovember 6, 2020
Hi Ben!
Thanks for the feedback. A little hit of salt sounds like a great addition 🙂
Glad to hear from you and stay in touch with us please!!Reply
SarahJanuary 10, 2021
Great recipe, and I did add salt to it because I love sweet and salty and it came out perfect!
Reply
Rachel Pauls FoodJanuary 10, 2021
Sarah,
LOVE this! Thanks for sharing 🙂Reply
DonnaJanuary 5, 2021
So good! I have made like 10 batches 🙂 my family devours it!
Reply
Rachel Pauls FoodJanuary 6, 2021
Donna!
LOVE THIS 🙂
you are so kind to post this comment – it made our day shine!!
Stay in touch!Reply
AbbieJanuary 30, 2021
First time ever making Granola and wowww – we didn’t use any brown sugar as I like to keep it refined sugar free but it’s still absolutely YUM! Thank you so much x
Reply
Rachel Pauls FoodJanuary 30, 2021
Abbie,
THANKS!! Hope you stay in touch 🙂Reply
JohnNovember 3, 2021
I would love to know the nutritional values for this mainly the carbs that are in each serving. Only for diabetic reasons. Do you happen to know this info?
Reply
Rachel Pauls FoodNovember 3, 2021
We apologize but we are not able to provide nutritional info. Thank you for visiting our blog!
Reply
JamieMarch 27, 2022
Delicious! Is there anywhere I can find the nutritional information? Like calories and sugar, etc.
Reply
Rachel Pauls FoodMarch 28, 2022
Hi Jamie,
Thanks so much for your review! We do not have the ability to provide nutritionals for the recipes in this site. There are also so many variations for the granola that it would impact your version’s results. You may wish to use an available app online to help you with your calculation. Good luck!!Reply
Garry SheenJune 10, 2022
Many thanks for sharing this great recipe! Once I’ve bought the ingredients,today, I’ll be switching that oven on 🙂 However, this post is referring to those who’ve been asking about the calorific content. I haven’t calculated the other nutritional elements, e.g. protein, fats, etc. (I don’t care, as long as I can eat it 😂)
Depending on the choice of nuts and berries (didn’t include chocolate chips), a VERY approximate guide is around 4,500 kcals for the whole batch…..Reply
Rachel Pauls FoodJune 10, 2022
Hi Garry,
Welcome and thank you! Hope you enjoy it. 😊Reply
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