If you’re on the hunt for the perfect gluten-free and low FODMAP granola recipes, we’ve got a treat for you. Imagine kickstarting your day with a delightful bowl of Pumpkin Spice or Chocolate granola – we even have Nut-Free – paired with your choice of milk or favorite alt milk. Or perhaps, fancy a midday pick-me-up? Dive into a creamy yogurt topped with our Gingersnap granola. And for those on-the-go moments? Just grab a handful and enjoy!
You can have granola while following the low FODMAP diet, even during the initial Elimination Phase – if it’s the right recipe and you pay attention to serving size. You can enjoy up to ½ cup (40 g) of uncooked old-fashioned rolled oats!
- Let's Talk Oats
- What Is Granola?
- History of Granola
- Is Granola Nutritious?
- Our Favorite Low FODMAP & Gluten Free Granola Recipes
- Low FODMAP Gingersnap Granola
- Low FODMAP Maple Pumpkin Spice Granola
- Low FODMAP Chocolate Granola with Almonds
- Low FODMAP Chocolate Coconut Granola
- Low FODMAP Chewy Granola Bars
- Lactose-Free Low FODMAP Strawberry Yogurt Granola Pops
- Low FODMAP High Protein Quinoa & Oat Granola
- Low FODMAP Maple Walnut Granola
- 5-Minute Low FODMAP Honey Butter Skillet Granola
- Low FODMAP Nut-Free Granola
- Granola Makes A Great Snack
Let’s Talk Oats
Most granola recipe are based on oats. Oats do have low FODMAP serving sizes and those are represented in our granola recipes.
You can read more in our detailed article, Explore an Ingredient: Oats.
In that article you will learn all about the lab tested and certified low FODMAP oat products, about the various kinds of oats, from groats, to rolled, to instant. Whether oats are gluten-free, general nutrition, how to buy and how to store.
We use Quaker Old Fashioned Rolled Oats in our Test Kitchen.
What Is Granola?
Granola is a dish comprised of oats, and typically nuts and seeds, sweetened and baked. It also usually has a small amount of oil to hold the ingredients together. Dried fruit is often added as well.
It is most often eaten as a cereal, with milk or alt milk of choice, but can also be eaten as a snack, out-of-hand, or with yogurt. Creative recipes abound that use it within other recipes such as parfaits, bars and other treats.
History of Granola
In the late 19th century, Granula and Granola were registered trademarks in the US for sweetened whole grain products. Dr. James Caleb Jackson created Granula in Dansville, New York, while John Harvey Kellogg developed a similar cereal later renamed Granola. In the 1960s, Granola gained popularity as a healthy food with added fruits and nuts, linked to the hippie movement and coining the terms “granola” and “crunchy-granola” to describe its proponents.
Is Granola Nutritious?
Granola is mainly comprised of fiber rich, heart-healthy oats, which are a great addition to one’s diet, FODMAP or not. The key is to eat granola that is not loaded down with excess fat and sugars, and to watch your portions.
Our Favorite Low FODMAP & Gluten Free Granola Recipes
Low FODMAP Gingersnap Granola
Fresh ginger as well as dried ground ginger makes this extra snappy. The coriander and cinnamon add to the depth of flavor, while the quinoa flakes add a light texture and protein. Get the recipe.
Low FODMAP Maple Pumpkin Spice Granola
The autumn flavor of pumpkin and the combo of spices all equals yumminess. The pecans toast and crisp up along with the rolled oats and spices making the whole shebang more than a sum of its parts. This is almost like a dessert in flavor, except that the sweetness level is actually kept in check. Get the recipe.
Low FODMAP Chocolate Granola with Almonds
Oats, almonds, cacao nibs, Dutch-cocoa and maple syrup combine to make a luscious chocolaty granola. Get the recipe.
Low FODMAP Chocolate Coconut Granola
Chocolate and coconut make a delectable granola combo in this recipe that combines cacao nibs and coconut flakes. Get the recipe.
Low FODMAP Chewy Granola Bars
You can buy granola bars, and we have an article for you that has over 100 suggestions, but why not make a soft and chewy granola bar? Get the recipe.
Lactose-Free Low FODMAP Strawberry Yogurt Granola Pops
We told you that granola was versatile! How about adding it to a lactose-free yogurt and strawberry popsicle? Get the recipe.
Low FODMAP High Protein Quinoa & Oat Granola
Try our high protein granola made with oats, quinoa flakes, chia and hemp seeds. Get the recipe.
Low FODMAP Maple Walnut Granola
5-Ingredient Low FODMAP Maple Walnut Granola is so easy, anyone can make it! Dry and wet ingredients are stirred together, spread out on a pan, baked – and you are ready to eat our crunchy, maple sweetened low FODMAP granola. Dried cranberries are optional! Get the recipe.
5-Minute Low FODMAP Honey Butter Skillet Granola
You can make Low FODMAP Honey Butter Skillet Granola in 5-minutes! It is as easy as stirring all your ingredients together in a large skillet until golden brown, crunchy and fragrant. Couldn’t be easier. Are you surprised that we have used honey in a low FODMAP recipe? Read on! You can have small amounts of honey, and we have a low FODMAP trick to extend its beloved flavor. Get the recipe.
Low FODMAP Nut-Free Granola
Low FODMAP Nut-Free Granola is super simple: just stir the ingredients together in one bowl, spread on a sheet pan, bake, and you’re done! As with most granola recipes, this one is based on oats, but it is also nut-free, which many low FODMAP granola recipes are not. There are many nuts that are low FODMAP (and we have plenty of granola recipes for you that include them), but we know some of you want nut-free recipes. Get the recipe.
Granola Makes A Great Snack
Chunks of granola are perfect for munching out of hand. No milk or yogurt needed!
If you like these recipes and are looking for more be sure to check out our Low FODMAP Recipe Collection, and follow us on Facebook, Instagram, Pinterest, TikTok and Youtube for our latest recipes videos and articles. And to get the latest articles and recipes in your inbox (along with special discounts from our favorite low FODMAP brand partners just for our readers) be sure to sign up for our free newsletter!
