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FODMAP Free Granola

FODMAP Free Granola

FODMAP Free Granola
Recipe type: Breakfast
Cuisine: American
Prep time: 
Cook time: 
Total time: 
Serves: 6
You've heard about the health benefits of granola for years, but commercially available granola has a range of FODMAP triggers. What to do? Make your own!!

Whether you like your granola in a bowl with lactose free milk or on top of your favorite lactose free yogurt, you’re doing your body a favor by adding this cereal to your daily diet.
  • 3 cups gluten free steel cut oats
  • 1 cup slivered almonds
  • 1 cup walnuts, chopped *
  • ¾ cup shredded coconut **
  • ¼ cup turbinado or raw sugar
  • ½ cup caramelized sugar
  • ¼ cup vegetable oil
  • ¾ teaspoon salt
  • ¼ cup FODMAP Free Cranberry Sauce, optional
  1. Make the FODMAP Free Cranberry Sauce.
  2. Preheat oven to 250 degrees F.
  3. In a large bowl, combine the oats, nuts, coconut (or almond meal) and turbinado sugar.
  4. In a separate bowl, combine the oil and salt.
  5. Combine both mixtures and set aside.
  6. Make the caramelized sugar. To make the caramelized sugar, heat a 10 inch heavy sauce pan over medium heat. Add ½ cup granulated sugar, 1 tablespoon water and a drop of lemon juice. Cook, stirring constantly with a wooden spoon or silicone spatula, until the sugar dissolves and the mixture just begins to simmer. After sugar dissolves and the syrup is simmering, cook for approximately 8 to 10 minutes, without stirring. Gently tilt the pan off the heat to distribute color evenly as sugar caramelizes, but do not stir. **
  7. Mix caramelized sugar immediately with the oats mixture and pour onto 2 baking sheets.
  8. Cook for 1 hour and 15 minutes, stirring every 15 minutes to achieve an even color.
  9. Remove from oven and transfer into a large bowl.
* This granola tastes fabulous with cashews, but many FODMAP dieters cannot tolerate them. Choose the nuts you can eat!

** Some FODMAP dieters have trouble with coconut. Replace the shredded coconut with coarsely ground almond meal.

*** Caramel hardens very quickly after it cools down. You need to be ready to use it immediately or it may be too stiff to mix.

The cranberry sauce gives the granola a zesty, fruity taste and cuts the bitterness from the oats and nuts. If you don't like cranberry sauce, you could use plain cooked cranberries, raspberries or blueberries -- bake them in the oven at 250 F. for 20-40 minutes to draw out the excess moisture.

To make FODMAP Free Peanut Butter Granola, leave out the Cranberry Sauce and add ½ cup FODMAP Free Peanut Butter to the oil and salt before mixing with the oats.



  1. Charlie

    But I thought cashews were not done? They give me a hell of a pain :p


      You are absolutely right. You can replace the cashews with walnuts or peanuts.

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