Looking for a tasty snack you can take on your next adventure? This sweet and savoury low FODMAP maple granola is the perfect sidekick!
Pure maple syrup is one of my absolute favourite low FODMAP sweeteners! I think it has a clean, sweet and smokey flavour you can’t get from other types of sugar, and I cannot get enough of it!
I know not all of you have an insatiable sweet tooth like me, so I’ve tried to stretch myself and added some savoury dry cranberries. So no matter what flavour you’re craving, this subtle mix of sweet and savoury grains will hit the spot!
Keep it FODMAP friendly
Curb your hunger with this fantastic low FODMAP maple granola. Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, rolled oats. According to Monash University, rolled oats are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cup (78 g) or more are high in the FODMAP fructan.
Our recipe uses 3 cups of oats total, which works out to 22 g per serving. This is well within Monash’s recommended range.
Next up, coconut. Monash has determined that coconut is low FODMAP in servings of 2/3 cup (64 g) per sitting. Servings of 1 cup (96 g) or more are high in the polyol sorbitol.
We’ll be using 1 cup of coconut total. This works out to 7 g of coconut per serving. This is well within the recommended range.
Next up, walnuts. Walnuts are low FODMAP in servings of 10 nut halves (30 g) per sitting. Servings of 35 nut halves (135 g) or more are high in the FODMAP fructan.
Side note: Use walnut halves to measure for this recipe and then put them on cutting board and crush them with a rolling pin. If you purchase your walnuts pre-crushed, you’ll need to weigh them to make sure you’re still within the correct measurements for your FODMAP math (125 g of walnuts total).
We’ll also be using pumpkin seeds (also called pepitas). According to the Monash app, pumpkin seeds are low FODMAP in servings of 2 tbsp (23 g) per sitting. Servings of 8.5 tbsp or more are also high in the FODMAP fructan. This is well within Monash’s recommended range.
This recipe calls for 1/2 a cup of pumpkin seeds total, which works out to 6.5 g per serving. This is well within the recommended range.
Next up, maple syrup. Monash has listed pure maple syrup as low FODMAP in servings of 2 tbsp per sitting though they haven’t listed a maximum serving size.
Monash has explained on their blog, that foods with no listed limit can be eaten in larger servings without adding anything significant to your FODMAP load. You can check out the full article here.
Last but not least, cranberries! According to Monash, dried cranberries are low FODMAP in servings of 1 tbsp (15 g) per sitting. Servings of 1.5 tbsp (23 g) or more are high in the FODMAP fructan.
We’ll be using 1/3 of a cup of dried cranberries, total. This works out to 8 g per serving, which is well within Monash’s recommended range.
FODMAP math
This easy low FODMAP maple granola is the perfect sidekick for wherever your day takes you! Check out the notes below to find out how many servings of each FODMAP group are in 1/3 cup of this recipe.
Fructose = 0
Lactose = 0.3
Fructan = 1.5
GOS = 0.4
Polyol 0.1 (sorbitol)
Low FODMAP Maple Granola
- Total Time: 1 hour 5 minutes
- Yield: about 6 cups 1x
Description
This easy low FODMAP maple granola is the perfect mix of sweet and savoury!
Ingredients
- 3 cups rolled oats
- 1 cup unswweetened coconut, shredded or flaked
- 1 cup walnuts, crushed
- 1/2 cup pumpkin seeds (pepitas)
- 6 tbsp pure maple syrup
- 6 tbsp extra-virgin olive oil
- 1/2 cup light brown sugar, packed
- 2 tsp sea salt
- 1/3 dried cranberries
Instructions
- Preheat your oven to 300 degrees and line a baking sheet with parchment paper.
- Place your oats, coconut, walnuts, and pumpkin seeds in a large heat-proof bowl.
- Combine the maple syrup, olive oil, brown sugar and salt in a small saucepan over medium heat. Stir the mixture until the sugar disolves and reaches a light simmer. Then carefully pour the maple syrup mixture over the oats. Stir with a wooden spoon intil the oats are evenly coated.
- Spread the oats out evenly over the baking sheetand bake for 45 minutes or until the oats are golden brown. Stir the oats every 15 minutes during baking to prevent burning.
- Once the granola has cooled, stir in the dried cranberries and store in an airtight container for up to 2 weeks.
Notes
Recommended low FODMAP serving – 1/3 cup per sitting
- Prep Time: 20
- Cook Time: 45
- Category: breakfast, snack
- Method: baking
- Cuisine: american
Nutrition
- Serving Size: 1/3 cup
- Calories: 318
- Sugar: 16 g
- Sodium: 340 mg
- Fat: 20 g
- Saturated Fat: 6 g
- Unsaturated Fat: 9 g
- Trans Fat: 0 g
- Carbohydrates: 31 g
- Fiber: 4 g
- Protein: 9 g
- Cholesterol: 0 mg
Keywords: maple granola, maple syrup granola low FODMAP maple granola
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