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.
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:
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Position rack in middle of oven. Preheat oven to 325°F (165°C). Line a half-sheet baking pan with parchment paper; set aside.
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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.
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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.
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Scoop out 8 cookies, each about 1/4 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.
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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.