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.
Low FODMAP Serving Size: Makes 3 cups (260 g); serving size 1/2 cup (43 g); 6 servings
Ingredients:
- 2 tablespoons unsalted butter
- 2 tablespoons honey
- 2 tablespoons rice syrup
- 2 cups (198 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet
- ½ teaspoon cinnamon
- Pinch kosher salt
Preparation:
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Place a large skillet on the stove, add butter and melt butter over low-medium heat. Stir in honey and rice syrup, then stir in oats, cinnamon, and salt.
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Keep stirring while heating over low-medium heat until oats are evenly light golden brown, about 3 to 5 minutes.
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Remove pan from heat, cool completely, then store at room temperature in an airtight container for up to 1 month. But really the point of this 5-minute skillet approach is to make a small batch that you can use up quickly while very fresh. 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.
• Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
• Honey: Honey has been lab tested by both FODMAP Friendly and Monash University. FODMAP Friendly gives it a “Fail” at 2 teaspoons (15 g). Monash says that while clover honey specifically is only low FODMAP at ½ teaspoon (3 g), they state that honey is low FODMAP in 1 teaspoon (7 g) amounts.
• 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.
• Rice Syrup: Called Rice malt syrup in the Monash University app, this not-too-sweet liquid sweetener has been shown to contain no FODMAPs in lab testing. It is sometimes referred to as rice syrup or brown rice syrup.
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.