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Low FODMAP Oven Baked Granola

Updated: May 18

This is by far one of my all time favourite snacks. I cant think of a better way to spend 15 minutes than making tons of this stuff!!

I love granola as it can be used in so many ways. Eaten alone, as an acai bowl topping, or mixed with home made coconut yogurt. The combinations are endless...freeze dried strawberries and chili flake granola is yummy.

This recipe calls for gluten free oats. A good choice for those of us with Celiac Disease, IBS, a wheat allergy or gluten sensitivity. Its widely available in supermarkets, amazon and specialist food shops.

Rice bran syrup takes the place of honey, making this a great option for those of us with fructan sensitivity.

What fruits will you include in your granola? Rather than use too much dried fruit, I mix in freeze dried banana, strawberry and blueberries. If you don't have a sensitivity to GOS or Fructan, you can incorporate hazelnuts or cashews in place of almonds.

Depending on your dietary requirements, you can unleash your creativity with your own toppings. I've listed out a few FODMAP friendly options to get you started.

If you decide to give this recipe a go, please log into the members area and share your thoughts, pictures and recipe tweaks. Good luck!

Notes before we get started!

FODMAP red, amber green rating reflects the total amount of Fructose (FTS), Lactose (L), Mannitol (M), Sorbitol (S), Galactooligosaccharide (GOS) and Oligos Fructans (FTA) in the TOTAL volume/weight of the ingredients used in the recipe.

This recipe makes approximately 1 baking sheet (standard size) full of granola. How much of it you eat is totally up to you! This granola has never lasted past 5 days in my household!.... I can only vouch that it stays fresh right up until this time if stored in an ziplock bag or airtight container.

I'm a big fan of simple recipes that don't need fancy equipment. For this recipe it does help to have a baking tray and parchment paper.



Step 1.

Combine the oats, nuts of your choice, and pumpkin seeds in a bowl. Set aside.

Step 2.

Line a baking tray with parchment paper (not foil as the mixture will stick to it). Heat the oven to 130 degrees.

Step 3.

Heat the coconut sugar and rice bran syrup in a pan until the sugar dissolves and the mixture simmers.

Step 4.

Add the coconut oil and coconut butter. Stir and heat until melted.

Step 5.

Pour the sugar/coconut oil mixture over the oat mixture. Stir until well mixed.

Step 6.

Spread the oat/sugar mixture evenly onto the parchment paper. Place in the oven. Bake 5- 10 mins.

Step 7

Check on your mixture regularly. When the edges begin to turn golden brown, remove the tray from the oven and turn over the mixture.

Step 8.

Remove from the oven when the whole mixture is golden brown.

Step 9.

Spread your chosen frozen and dried fruit mix over the top of the oat mixture. Gently incorporate and then leave to cool.

Step 10.

Break into chunks.

Step 11.




I'm very passionate about the management of autoimmune conditions in a healthy way.

I speak with medical professionals, read journals, try and test new recipes to share with you and diligently undertake research online. That being said, as you know, each autoimmune disease, as well as any set of symptoms you may be experiencing are unique.

All information provided is in no way intended to be a substitute for professional medical advice. Always talk to your doctor or healthcare provider to ensure the appropriateness of any information in relation to your own situation.

And finally, please comment and share so we as a community better cope with our conditions by through growth and learning.

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