5-Ingredient 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.
Low FODMAP Serving Size: Makes 3 ¼ cups (335 g); ½ cup (51 g) serving size; 6 ½ servings
Ingredients:
- 2 cups (198 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet
- ½ cup (64 g) walnut halves, finely chopped
- 1 teaspoon cinnamon
- ¼ cup (60 ml) maple syrup
- ¼ cup (60 ml) neutral flavored vegetable oil, such as sunflower, canola, or rice bran
Preparation:
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Position rack in center of oven. Preheat oven to 325°F (165°C).
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Place oats, chopped nuts and cinnamon in a large mixing bowl; stir to combine. Add maple syrup and oil and stir together until evenly mixed.
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Spread out granola evenly on half-sheet pan. Bake for about 30 minutes total, stirring halfway through, until granola is light golden brown, crispy, dry, and fragrant.
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Remove pan from oven and allow granola to cool completely on pan, then store at room temperature in an airtight container for up to 2 weeks. Serve with milk, alt milk, low FODMAP yogurt, or eat out of hand as a snack.
Notes:
FODMAP Information
All recipes are based upon Monash University & FODMAP Friendly science at time of initial publication.
• 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 recommended due to Australian healthy eating guidelines; no upper limit is posted by either Monash or FODMAP Friendly. Due to its chemical makeup, maple syrup contains more glucose than fructose and therefore can be considered free of FODMAPs. The FODMAP Friendly app does show you that no FODMAPs were detected in lab testing.
• Oats: Both Monash and FODMAP Friendly have lab tested oats. FODMAP Friendly gave rolled oats a “Pass” at ½ cup or 43 g servings; in an update to the app they report Quick Oats as low FODMAP at 47 g, or ½ cup uncooked. Their max low FODMAP serving is 59.53 g. 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.
• Spices: Many fresh and dried spice have been lab tested by both Monash University and FODMAP Friendly and are easily looked up in the apps, which we strongly suggest that you have. The additional good news is that if you are interested in a spice that has not been lab tested, you can look at the nutritional panel and assess its FODMAP load for yourself. If the “Sugars” and/or “Carbs” are 1 g or less per serving, then the item would be a good bet to try.
• 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. Foods will be retested from time to time; in the case of raw ingredients, such as fruits and vegetables, results may vary. All lab tested results are valid and represent a snapshot in time. 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.