Low FODMAP granola (no oats)
Serves 4-8The largest serve for this granola to remain low FODMAP is 4. Serving sizes are highly dependent on what you serve the granola with. Cups are in Australian cups. Use grams for international accuracy.
Ingredients
- 200 g (2 Aus cups) white rice flakes
- 75 g (½ Aus cup) peanuts
- 75 g (½ Aus cup) macadamia halves
- 75 g (½ Aus cup) pepitas or ½ Aus cup pecans (fructans)
- 30g (½ Aus cup) shredded coconut sorbitol or ½ cup hemp seeds (GOS)
- Pinch of salt
- 1 teaspoon cinnamon optional
- 125 g (1/3 Aus cup) rice malt syrup
- 75 g (1/4 Aus cup) maple syrup
- 75 g (¼ Aus cup) natural smooth peanut butter (only ingredients should be peanuts and salt)
Instructions
- Preheat the oven to 180C/356F. Line a large rimmed baking tray.
- Add all the dry ingredients into a large mixing bowl. Add the wet ingredients, then stir thoroughly until all the nuts and seeds are thoroughly coated in the wet ingredients. Some small chunks of nut butter are OK, but large chunks of unmixed wet ingredients will make for an average granola.
- Once you’re happy, spread the granola onto your lined baking tray. Cook for 15-20 minutes or until golden brown. Allow to cool almost completely on the tray to allow the granola to form clumps. Break the granola into clumps of your choosing. Serve with fruit and milk or yoghurt. Store leftovers in an airtight container on the bench.
Notes
- Serving sizes are highly dependent on how much granola you eat and what you’re eating it with. To keep the granola low FODMAP, the minimum amount of serves is 4.
- Fat can affect gut motility, which is something to keep in mind when choosing your nuts and seeds.
- This recipe uses Australian cups. Use scales for accuracy if you are not Australian based. All scales (American scales included) have a function for grams.
- Read the notes in the body of the post for FODMAP notes, tips and tricks. I write extensive notes for all recipes, particularly low FODMAP ones.
- To keep this granola low FODMAP, serve it with low FODMAP milk, low FODMAP yoghurt and low FODMAP fruit.
- FODMAP breakdown for the nuts specified in the recipe:
- Peanuts have only trace FODMAPs in large serves.
- Macadamias are low FODMAP in 30g serves but don't become moderate for fructans until they exceed 328g serves per person.
- Pumpkin seeds or pepitas are low FODMAP in 23g serves and contain high amounts of fructans in 100g serves. This recipe uses 75g pepitas, which is under the (conservative) threshold.
- Monash have recently dramatically changed the entry for walnuts. They have changed FODMAP and lowered the threshold significantly. Although the photos use walnuts, I now recommend pecans in their place.
- Although pumpkin seeds and pecans both contain the same FODMAP (fructans) their FODMAP thresholds suggest they could potentially be used together if you know your FDOMAP triggers and thresholds (and don’t eat a whole batch of granola at once).
- Shredded coconut is low FODMAP in 30g serves and moderate for sorbitol in 45g serves. This recipe uses 30g (1/2 cup) total and contains no other sorbitol containing ingredients.
- Hemp seeds are low FODMAP in 20g serves and contain moderate amounts of GOS in 50g serves. This recipe uses 75g hemp seeds, which is under the conservative threshold and well below the moderate serve.
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