This crunchy gluten-free, grain-free, fructose-friendly, Low Fodmap Granola is an absolutely delicious and time saving breakfast option or a nourishing snack when the hunger pangs strike mid-afternoon. It’s easy to make, turns out great every time, will make your kitchen smell absolutely fabulous and it’s a sure crowed pleaser. Only downside – it’s gone too fast and I constantly find myself having to whip up another batch.
I’m not a morning person and everything that helps make my morning get-out-of-bed-and-get-to-work scramble easier is an absolute winner. The moment I take the first bite of this granola and feel the pleasurable crunch between my teeth I’m in heaven. It takes me back to the delicious and warming smell of roasting nuts that fills the kitchen when baking the granola in the oven. There is something very warming and comforting about this granola and even though it’s flavor slightly changes as you combine it with different kind of milks, yoghurts, fruits or ice-creams I found there is not combo I don’t adore.
Easy Low Fodmap Granola is just a hand full of ingredients away
The grocery store lanes are full of various types of granola but I find it very difficult to find a granola that meets Low Fodmap and low fructose requirements. Once I realised that it only takes a few staple ingredients to make the most delicious Granola that keeps my sensitive tummy happy, I started making my own and it has become a fixed part of my weekly meal prep. The best thing about it is that all the ingredients are staples I anyway always keep stocked in my pantry. Basically, it’s as easy as coating oats with a Low Fodmap sweetener of your choice, adding in seasoning and stir-ins and you are good to go. This recipe is a tested basic version which you can jazz up anyway you like (always keep low-fodmap ingredient amounts in mind).
Tips for Homemade Low Fodmap Granola
Ingredients:
- Sweetener.The recipe calls for 150g of brown rice syrup or the same amount of maple syrup. I find that the rice syrup makes for a clumpier granola than maple syrup. For those of us who struggle with fructose I would recommend using the rice syrup as it’s lower in fructose than the rice syrup. Taste-wise I prefer a 50/50 ratio of rice and maple syrup to hit that sweet spot.
- Clumpy, clumpier, clumpiest. I love clumpy granola but the first time I made it I ended up with single oats rather than clumps. So, I did some research on the internet and from all the tricks these worked best for me. When the granola is mixed well with the oil-sweetener mixture I press it into an even layer on the baking tray before I put it in the oven and only stir it once after 20 mintues of baking. When it finished baking, I press down on the granola once more and then will not touch it until it has cooled completely.
- Toasty smell. The baking time of this recipe works out perfectly for me every time. But we all know that ovens tend to vary in temperature. I would recommend that you check your granola at 40 minutes to make sure it not overcooked. If at 45 minutes it still doesn’t look lightly toasted give it 5 more minutes. For me it smells like cooked honey and has a golden colour when it’s done. Don’t worry if you feel the granola is not hard yet. It will harden once it cools.
- Add stir-ins after baking. Add stir-ins such as dried cranberries or raisins and chocolate chips after the baking as they either burn or melt away. On the contrary, nuts should be added before the baking as it brings out their nutty flavour. (Keep Low-Fodmap serving sizes in mind)
How to Store
Granola never lasts long in our household but for the longest shelf life granola should cool out completely before it is transferred into a storage container. Stored in an airtight container it should keep for up to a month and retain its flavour and crunchiness.
Serving the Best Ever Low Fodmap Granola
You can enjoy this granola with lactose-free milk or plant-based milks such as almond, macadamia, rice or, my favourite, quinoa milk. Just make sure you stick to the low-fodmap serving sizes. I always consult the monash-appfor this. I also love to sprinkle it over lactose-free yoghurt and top it with some low-fodmap berries or fruits.
The possibilities of how you jazz up this granola are endless and it’s up to your personal taste. Have fun with it and let me know how you like this recipe. Tag me on Instagram or leave a reply down below. I would love to see your version of the perfect granola.
Low FODMAP Granola
Ingredients
- 350 g rolled oats - gluten-free if need
- 20 g shredded coconut
- 50 g pecans
- 40 g hazelnuts
- 20 g almonds
- 15 g chia seeds
- 40 g sunflower seeds - or pumpkin seeds
- 1/2 tsp cinnamon
- 55 g coconut oil
- 150 g brown rice syrup - or maple syrup
- 1/2 tsp vanilla extract - or 1/8 tsp vanilla powder
Instructions
- Preheat the oven to 150ºC/300ºF and line a baking tray with parchment paper
- Chop pecans, hazelnuts and almonds
- Combine chopped nuts, oats, chia seeds, sunflower seeds, shredded coconut and cinnamon in a large bowl
- Melt the coconut oil with the rice syrup on low heat
- Add melted coconut oil to the oat mixture and stir until well blended
- Spread out mix on the baking tray with the parchment paper
- Bake in oven for 20 minutes, then stir with spatula and bake until 45 minutes completed
- Remove from oven and let cool entirely before transferring to a storage container
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