Maple Pecan Toasted Granola (Low FODMAP)

Posted in Weekday Meals / Vegetarian / Breakfast / Snacks / Vegan / Gluten Free

Maple Pecan Toasted Granola (Low FODMAP)

This recipe is a variation of my original Simple Scratch Granola using low FODMAP ingredients for those of you with irritable bowel syndrome (IBS). If FODMAPs is a new term to you, find out more about these foods here and how they can affect the GI tract of someone with IBS. If you do not have IBS, this recipe is super delish and meant for everyone!

Packed with a balance of healthy fat, protein, and carbohydrates, granola makes a great addition to snacks or breakfast.


Preheat oven to 350 F


4 cups rolled oats (gluten free if you're sensitive to gluten)

1/2 cup unsweetened coconut flakes (moderate FODMAP but per serving contributes a minimal amount)

1/2 cup ground flaxseed

1/2 cup shelled, unsalted pumpkin seeds

1/2 cup shelled, unsalted sunflower seeds

1 cup unsalted pecans, chopped

3/4 cup dried cranberries (moderate FODMAP but per serving contributes minimal amount)

1.5 tbsp ground cinnamon

1/8 tsp ground nutmeg

1/3 cup maple syrup

1/4 cup extra virgin olive oil

1 tsp vanilla extract



1) In a large mixing bowl, combine all the dry ingredients. Mix well.

2) In a saucepan, warm the maple syrup and olive oil over medium heat, stirring often, until bubbling. Remove from heat and add the vanilla.

3) Add the maple syrup - olive oil mixture to the dry granola (add 1/2, stir, then the rest) and mix very well.

4) Pour the wet granola onto a cookie sheet or roasting pan.

5) Bake at 350F for 7-8 minutes. Remove and stir well. Bake another 7-8 minutes. Let cool and store.


Nutrition Profile (per 1/3 cup): ~190 calories, 11 grams fat, 19.5 grams carbohydrate, 4 grams fibre, 6 grams protein, and 5 grams sugar