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I have always loved crispy, clustery granola.Finding low fodmap granola, should not have to sacrifice flavor or any of the others things that make granola so yummy.
I realize that many store-bought versions (and some homemade recipes) can have as much added sugar to be a sweet treat, so I’m always checking ingredient and nutrition labels and searching the internet for the perfect recipe. As of lately, I have been loving Purely Elizabeth granola. It has huge chunks/clusters and only about 6 grams of sugar per serving, not to mention it tastes amazing!
Even though I found a store-bought version of granola I truly love I was still on a mission to create my own granola that met the following criteria:
Less grams of sugar than the store-bought version
After a few failed attempts, this low FODMAP granola is the winner! It not only tastes delicious, follows all the low fodmap guidelines, but it also makes big clusters (my favorite!)
Low FODMAP Granola Tips
The hard part about creating this granola was getting large crispy clusters.
I found that if I let the low FODMAP granola cool on the pan for about 45 minutes to an hour after removing it from the oven, it clusters up even more so you have the most delicious large pieces of granola that you can break into smaller pieces if you wish.
It’s also important to watch the granola closely in the second half of baking. I have 7 minutes listed as the time for the second round in the oven, but I recommend checking it at around 5 minutes to make sure the edges don’t get too dark.
If you serve this granola in 1/4 cup servings, there is only about 5 grams of sugar per serving – which is a huge win considering the low FODMAP granola still has a sweet flavor!
If you need this to be a gluten free granola, make sure to use certified gluten free oats.
I prefer to use peanut butter in this granola, but feel free to sub any nut or seed butter you have on hand. This granola contains peanuts and tree nuts (walnuts), so make note if a loved one has a food allergy to any of these ingredients.
This granola is egg free and vegan-friendly!
While my low FODMAP granola has not been tested for FODMAP content, all ingredients are used in amounts compliant with the Monash University app.
The recipe calls for hemp seeds, which are a great source of plant protein, omega 3 and omega 6 fatty acids. I also use walnuts in this recipe for another dose of omega 3 fatty acids, but you can sub in whatever nut you have on hand (I have a feeling pecans would taste delicious in this low FODMAP granola!).
If you try any other nuts or flavors to give this low fodmap granola your own personal spin, please share them below!
Preheat oven to 350 degrees Fahrenheit. Line a rimmed baking sheet with parchment paper or a silpat.
Mix the oats, walnuts, hemp, cinnamon and salt together in a large bowl.
In a small saucepan, melt the oil and peanut butter or almond butter together until combined. Remove from heat and add the maple syrup, and vanilla extract.
Pour the wet mixture over the oat mixture and stir until thoroughly combined.
Dump the granola mixture onto the prepared pan in a single even layer.
Bake for about 12 minutes, press the granola down (this helps create extra clumps) in the oven then bake for another 7 minutes or until golden brown (make sure to watch the granola so that it doesn’t get too dark).
Allow the granola to cool on the pan for about 45 minutes. This is how you get large clusters!
This recipe has not been tested for FODMAP content, but all ingredients are used in amounts compliant with the Monash University App.
Store granola in a sealed container at room temperature for up to two weeks.