Recipes | Breakfast

Low FODMAP Cinnamon Apple Breakfast Cookies

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Low FODMAP Cinnamon Apple Breakfast Cookies are vegan, easy to make and hearty combining oats, nuts, seeds and low FODMAP amounts of grated apple. Spiced with cinnamon and sweetened with maple syrup, we love these with a hot cup of tea or coffee in the morning, but we also love these as a midday snack.

Low FODMAP Apple Oat Breakfast cookies on pink and white decorative plates; coffee and roses alongside

Are Apples Low FODMAP?

Both Monash University and FODMAP Friendly have lab tested apples. FODMAP Friendly depicts a Granny Smith apple and gives it a “Fail” at 1 medium apple or 165 g. Monash has lab tested both Granny Smith and Pink Lady apples, both of them peeled and unpeeled. Granny Smith have a low FODMAP serving size at 25 g and Pink Lady apples have a low FODMAP serving size at 20 g. They become Moderate for FODMAPs very quickly. (As an aside, Monash tested dried apples as well and they only give us a high FODMAP serving of 8 apple rings or 30 g).

We have found that integrating 20 g (or less) of apple into recipes is plenty to get an “apple experience” while still remaining low FODMAP. In addition to this recipe we have Apple Muffins (with an optional streusel topping), Apple Strudel (with low FODMAP amounts of filo!), a Sourdough Stuffing with Apples & Sausage, a spirited Spicy Apple Old-Fashioned, Grape & Apple Crisp, Charoset, Salted Caramel Apple Pecan Pie (yeah, you read that right), Kale, Carrot & Apple Salad and a discussion about apples and honey for Rosh Hashanah.

Low FODMAP Apple Oat Breakfast cookies on pink and white decorative plates; coffee and roses alongside

Nuts, Seeds & FODMAPs

Nuts and seeds are good sources of protein, healthy fats, fiber, vitamins and minerals – but are they low FODMAP?

Luckily for all of us, many nuts and seeds have been lab tested by both Monash University and FODMAP Friendly, so we do know what low FODMAP amounts we can eat even during Elimination. 

For the purposes of our recipe, let’s look at sunflower seeds, walnuts, hemp seeds and flax seeds.

  • Sunflower Seeds – Both Monash University and FODMAP Friendly have lab tested sunflower seeds. FODMAP Friendly gives them a “Pass” at 3 tablespoons or 30 g. Monash gives them a low FODMAP serving size of 2 teaspoons (hulled) at 6 g.
  • Walnuts –  Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup or 30 g. Monash gives them a low FODMAP serving size at 10 nuts halves or 30 g.
  • Hemp Seeds – Both Monash University and FODMAP Friendly have lab tested hemp seeds. FODMAP Friendly gives them a “Pass” at 28 g. Monash gives them a low FODMAP serving size of 2 Australian tablespoons at 20 g.
  • Flax Seeds – Both Monash University and FODMAP Friendly have lab tested flax seeds (also called Linseeds). FODMAP Friendly gives them a “Pass” at 1 tablespoon or 14 g. Monash gives them a low FODMAP serving size of 1 Australian tablespoon at 15 g.

Yes, we have used all of these nuts and seeds in this breakfast cookie, but if you stick to the serving size of 1 cookie, they remain in low FODMAP servings, even taking FODMAP Stacking into consideration.

Closeup of low FODMAP Apple Oat Breakfast Cookie held in hand

Oats & FODMAPs

Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at  ½ cup or 43 g servings. Monash has several app entries, and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). 

For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g.

For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g. 

The amount of oats used in these cookies is low FODMAP, per serving size.

How To Make Low FODMAP Cinnamon Apple Breakfast Cookies

Position rack in middle of oven. Preheat oven to 325°F (165°C). Line a half-sheet baking pan with parchment paper; set aside.

In a large mixing bowl place the oats, flour, raisins, sunflower seeds, walnuts, flax seeds, hemp seeds, cinnamon, baking powder and salt.

Whisk together to blend and combine.

In a small bowl, whisk together the grated apple, maple syrup, oil and vanilla.

Wet ingredients for apple oat cookies in glass bowl

Combine wet and dry mixtures and fold together very well. 

Combining wet and dry ingredients for apple oat cookies in bowl with spatula

Scoop out 8 cookies, each about ¼ cup (60 ml) in size, evenly spaced on the prepared pan. Don’t worry because they do not spread.

Apple oat breakfast cookie batter doled out onto parchment lined pan

Press each one down using your palm so that the cookies are about 1/2-inch (12 mm) thick.

Apple oat breakfast cookie batter doled out onto parchment lined pan; gently pressed to even thickness

Bake for 15 to 20 minutes or until dry on the bottom (you should be able to gently lift a cookie) and just beginning to take on some color. You will smell the cinnamon! Cool pan completely on rack; they are fragile when warm but become a bit sturdier when cooled. Cookies are ready to eat or may be stored in an airtight container at room temperature for up to 4 days.

Apple oat breakfast cookies on parchment lined pan after being baked

More Breakfast Cookies

Once you make one of our breakfast cookies, you will want to expand your options. Here you go:

And I am guessing that you love to bake – definitely take a look at our article, 10 Essential Low FODMAP Baking Ingredients.

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5 from 3 votes

Low FODMAP Cinnamon Apple Breakfast Cookies

Low FODMAP Cinnamon Apple Breakfast Cookies are vegan, easy to make and hearty combining oats, nuts, seeds and low FODMAP amounts of grated apple. Spiced with cinnamon and sweetened with maple syrup, we love these with a hot cup of tea or coffee in the morning, but we also love these as a midday snack.

Low FODMAP Serving size Info: Makes 8 breakfast cookies; 8 servings; 1 cookie per serving.

Makes: 8 Servings
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Author: Dédé Wilson

Ingredients:

  • 1 cup (99 g) old-fashioned oats; use gluten-free of following a gluten-free diet
  • ½ cup (73 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s Gluten Free 1 to 1 Baking Flour
  • ½ cup (83 g) raisins
  • ¼ cup (35 g) raw sunflower seeds
  • ¼ cup (25 g) chopped lightly toasted walnuts
  • 2 tablespoons ground flax seeds
  • 2 tablespoons hemp seeds
  • 1 ½ teaspoons cinnamon
  • ½ teaspoon baking powder; use gluten-free if following a gluten-free diet
  • ¼ teaspoon salt
  • ½ cup (100 g) lightly packed grated Pink Lady apple, skin on (no seeds or core)
  • ¼ cup (60 ml) maple syrup
  • ¼ cup (60 ml) neutral oil, such as canola, vegetable or rice bran
  • 1 teaspoon vanilla extract

Preparation:

  1. Position rack in middle of oven. Preheat oven to 325°F (165°C). Line a half-sheet baking pan with parchment paper; set aside.
  2. In a large mixing bowl place the oats, flour, raisins, sunflower seeds, walnuts, flax seeds, hemp seeds, cinnamon, baking powder and salt and whisk together to blend and combine.

  3. In a small bowl, whisk together the grated apple, maple syrup, oil and vanilla. Combine the wet and the dry mixtures and fold together very well.
  4. Scoop out 8 cookies, each about ¼ cup (60 ml) in size, evenly spaced on the prepared pan. Don’t worry because they do not spread. Press each one down using your palm so that the cookies are about 1/2-inch (12 mm) thick.
  5. Bake for 15 to 20 minutes or until dry on the bottom (you should be able to gently lift a cookie) and just beginning to take on some color. You will smell the cinnamon! Cool pan completely on rack; they are fragile when warm but become a bit sturdier when cooled. Cookies are ready to eat or may be stored in an airtight container at room temperature for up to 4 days.

Notes:

Tips

  • These cookies are hearty! The batter is a bit dense – make sure that you do press them down gently before baking so that they bake evenly.

FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Maple Syrup: Both Monash University and FODMAP Friendly have lab tested maple syrup. Monash says that maple syrup is Green light and low FODMAP in servings of 2 Australian tablespoons (50 g). FODMAP Friendly gives it a “Pass” at 2 tablespoons (53 g). These amounts are likely recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly.
  • Oats: Both Monash and FODMAP Friendly have both lab tested oats. FODMAP Friendly gives rolled oats a “Pass” at ½ cup or 43 g servings. Monash has several app entries and some are country specific. Here we present their “basic” app entries which are not country specific (use your app to look up the other entries). For their main entry called “rolled oats” they say a Green Light low FODMAP serving is ½ cup, which they peg at 52 g. For “quick oats” they state that a low FODMAP serving is only ¼ cup at 23 g, becoming moderate Yellow Light at ½ cup or 47 g.
  • Oil: All pure oils are fats and contain no carbohydrates, therefore they contain no FODMAPs.
  • Raisins: Monash and FODMAP Friendly have both lab tested raisins. While raw grapes contain no FODMAPs, the natural sugars concentrate upon drying and the resulting raisins do contain FODMAPs. Monash says a low FODMAP Green Light serving is 1 Australian tablespoon (13 g). FODMAP Friendly gives them a “Pass” at 3 tablespoons (30 g).
  • Walnuts: Both Monash University and FODMAP Friendly have lab tested walnuts. FODMAP Friendly gives them a “Pass” at ¼ cup (30 g) portions. Monash lists the same gram amount as low FODMAP and pegs the volume at 10 walnut halves.

Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.

Course: Breakfast, Snack
Cuisine: American

Nutrition

Calories: 373kcal | Carbohydrates: 48g | Protein: 9g | Fat: 18g | Saturated Fat: 1g | Sodium: 103mg | Potassium: 308mg | Fiber: 6g | Sugar: 6g | Vitamin A: 19IU | Vitamin C: 1mg | Calcium: 47mg | Iron: 3mg

All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.