It can be hard to find granola that fits into a low FODMAP diet. Most granolas are full of high-FODMAP ingredients such as dried fruit, sweeteners, or added fiber (hello, inulin…).
But creating your own low FODMAP granola at home is quick and easy. If your family loves chocolate like mine, the below recipe is one everyone will enjoy. Now, I’ll admit my toddler prefers it without “the green seeds” – but the great thing is, it’s totally customizable.
For those of you who prefer the convenience of a store-bought product, no worries… I’ve got you covered too. You will find a list of low-FODMAP granola brands below.
*This article includes affiliate links. As an Amazon Associate, I earn from qualifying purchases.
Certified Low FODMAP Granola Brands
The following granolas are certified low FODMAP by FODMAP Friendly. They are available in the UK, and sometimes on Amazon.
- Fodilicious Banana & Cinnamon Granola (UK)
- Fodilicious Coconut & Chia Granola (UK)
- Fodilicious Double Choco Granola (UK)
I checked the Monash University app as well, but at the time of this writing, there is no low FODMAP granola listed.
Likely Low FODMAP Granola Brands
Here are a handful of likely low FODMAP granola brands, based on a review of the product’s ingredients. Be sure to double-check the ingredient list at the time of purchase, as the recipes for commercially made products can and do change.
- Bear Naked Granola Fit V’Nilla Almond
- Bear Naked Granola Peanut Butter
- Nature’s Path Love Crunch Dark Chocolate & Peanut Butter Granola
- Nature’s Path Love Crunch Dark Chocolate & Red Berries Granola
- Nature’s Path Love Crunch Dark Chocolate & Macroons Granola
- Bob’s Red Mill Maple Sea Salt Homestyle Granola (*contains natural flavor)
- Bob’s Red Mill Blueberry Lemon Homestyle Granola (*contains natural flavor)
- Bob’s Red Mill Coconut Spice Homestyle Granola (*contains natural flavor)
- One Degree Cacao Mint Tea Infused Granola
- One Degree Sprouted Oat Cinnamon Flax Granola
- One Degree Sprouted Oat Chia Vanilla Granola
*A note on “natural flavors” – there are no guarantees that the ingredients that fall under the term “natural flavors” are low FODMAP. However, in the case of granola or other sweet products, you probably won’t find ingredients like garlic or onion hidden here.
High FODMAP fruit juices could be lurking under the term “natural flavors”, but in the products above the term comes near the end of the ingredient list. So, it is unlikely to be a problem in the amounts used.
Curious about other types of cereal? You might like my article Low FODMAP Cereal & Label Reading Tips.
Low FODMAP Granola Recipe
If the above products are hard to find you can always make your own granola using our tried and true low FODMAP granola recipe.
It’s easy and fun to make and can be customized to meet your diet needs and taste preferences.
Old Fashioned Oats. Old-fashioned, or rolled oats, will give you the best texture for granola. And they are low FODMAP at a portion of ½ cup. Use gluten-free oats if needed.
Pecans or Walnuts. Both pecans and walnuts are low FODMAP nuts and are packed with healthy fats, fiber, vitamins, and minerals. Pick one or add ½ cup of each.
Pepitas. Pepitas are low FODMAP seeds, adding a nice crunch and some extra fiber to your granola. Not to mention a healthy dose of magnesium.
Cocoa Powder. Cocoa powder is considered low FODMAP at a portion of 2 heaped teaspoons. Larger amounts (5 heaped teaspoons) do contain fructans and GOS. The amount used in this recipe should be just fine for most people if sticking to the recommended portion size.
Sea Salt. Salt is added as a flavor enhancer. I tend to use a small amount, but you may increase to a full teaspoon if you want more of that salty-sweet flavor profile.
Coconut Oil. I love the flavor that coconut oil adds to this granola. You could also use olive oil or avocado oil if you are looking to avoid saturated fats. Coconut oil is a fat, not a carbohydrate, so it is free from FODMAPs.
Maple Syrup. Maple syrup is my go-to low-FODMAP sweetener. Make sure to get the real deal though, not maple-flavored syrup. Maple syrup can get expensive – if you use it often, you can buy it by the gallon and pour it into smaller containers. It does need to be refrigerated after opening, so keep in mind your storage capacity before you buy.
Unsweetened Coconut. Shredded coconut is low FODMAP in a portion of ½ cup. Use shredded coconut if you want it to blend into the granola more. Or opt for larger coconut flakes if you want it to stand out.
Semisweet Chocolate Chips. Semisweet or dark chocolate chips give the granola a richer chocolate flavor. Dark chocolate is going to be lower in FODMAPs than milk chocolate.
You can put your chocolate chips on the granola while it is hot to allow them to melt into every bite – or wait until the granola is cooled completely if you would rather have them intact.
Preheat your oven to 350 degrees Fahrenheit.
Line a large baking sheet with parchment paper. Not to be mistaken with wax paper! Please do not put wax paper in the oven! I use this baker’s half-sheet pan.
In a large mixing bowl, combine 3 cups of old-fashioned oats, 1 cup of pecans or walnuts, and ½ cup of pepitas. Set aside.
In a medium bowl measure out 1/3 cup of cocoa powder and ½ teaspoon of sea salt.
Melt the ½ cup of coconut oil in a separate microwave-safe bowl. Then pour the coconut oil and the ½ cup of maple syrup into the bowl with the cocoa powder and salt. Stir until smooth.
Next, pour the wet ingredients (coconut oil mixture) into the large bowl with the oats, nuts, and seeds. Stir until all the dry ingredients are well-coated.
Pour the oat mixture onto your prepared baking sheet and smooth it out into an even layer.
Pop the baking sheet into the preheated oven on the middle rack. Allow to bake for 10 minutes.
After 10 minutes, pull the baking sheet out of the oven and sprinkle ½ cup of shredded or flaked coconut on top of the granola. Mix together. Then smooth it out again into an even layer.
Put the baking sheet back into the oven for another 10 minutes.
Once your granola is done, remove it from the oven and set it on a heat-safe surface – trivet, pot-holder, or cooking rack (or on top of the stove).
You may add your ¼ cup of semi-sweet or dark chocolate chips now if you want them to melt into the granola. Or wait until the granola is cooled if you prefer to see the individual chocolate chips.
Allow the granola to cook completely before stirring. Once cool, break the granola up into chunks – the size is completely up to you. I like to keep some bigger chunks intact for snacking.
There are many ways you can make this recipe your own. Pictured below is another version I have made.
What’s different? I used half pecans and half walnuts. I used a combination of sunflower seeds and hemp seeds instead of pepitas. And I added a teaspoon of cinnamon. I was also almost out of coconut oil, so I used 1/4 cup coconut oil and 1/4 cup of avocado oil.
Spices. Nice flavor additions might include a teaspoon of vanilla, a teaspoon of cinnamon, or if you like Mexican chocolate – a pinch of cayenne pepper.
Nuts. I used pecans, but walnuts work great too. Other low FODMAP nuts include peanuts (I know, technically a legume…), hazelnuts, and Brazil nuts. Or use a smaller portion of almonds, ½ to ¾ cup. You could also mix a few different types of nuts -but skip the cashews and pistachios.
Seeds. If you are like my son and prefer it without the “green seeds” (pepitas), you can try sunflower seeds or a few tablespoons of flax, chia, or hemp seeds.
Dried Fruit. Many dried fruits are high FODMAP, but there are a few options that you could add. I would recommend sticking with one type of dried fruit to avoid the risk of FODMAP stacking.
Dried cranberries and raisins are both low FODMAP in a portion of 1 Tablespoon. Fifteen banana chips are low FODMAP (about 1 ounce) – check the ingredients to make sure they aren’t sweetened with honey or high fructose corn syrup. Dried pitted dates – limit to 5, chopped.
Grains. You can substitute part of the oats for other low FODMAP grains. Consider quinoa, buckwheat groats, millet, and puffed rice (half cup is low FODMAP).
Low FODMAP Chocolate Granola
- 3 cup old-fashioned rolled oats
- 1 cup pecans or walnuts chopped
- 1/2 cup pepitas
- 1/3 cup cocoa powder
- 1/2 tsp sea salt
- 1/2 cup coconut oil
- 1/2 cup maple syrup
- 1/2 cup unsweetened coconut shredded or flakes
- 1/4 cup semisweet or dark mini chocolate chips
- Preheat oven to 350 degrees Fahrenheit and line a large baking sheet with parchment paper.
- Place the oats, pecans or walnuts, and pepitas in a large bowl. Set aside.
- In a medium bowl, combine cocoa powder, sea salt, melted coconut oil, and maple syrup. Stir until smooth.
- Pour the wet ingredients into the bowl with the oats, nuts, and seeds and mix until well coated.
- Spread the mixture in an even layer onto the lined baking sheet.
- Place the baking sheet in the oven on the center rack and bake for 10 minutes.
- Remove the baking sheet from the oven, sprinkle with coconut, stir to combine, and then spread into an even layer again.
- Place back in the oven for another 10 minutes.
- Remove from oven and sprinkle with chocolate chips. If you prefer that the chocolate chips remain intact, instead of melting, wait until the granola is cooled to add the chocolate chips.
- Allow to cool completely. Then stir, breaking the granola into pieces of your desired size.
- Store in an airtight container for up to two weeks.
How to enjoy your chocolate granola? Snack on it as is, pour milk over it (lactose-free if needed) and add some low FODMAP berries, use as a yogurt topping, or even on top of ice cream.
So, what did you think? Leave a review below to let me know! And if you customized it I’d love to hear about your version of homemade low FODMAP granola!
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.