Breakfast can be one of the harder meals to find a solution for when you’re on a low FODMAP diet, particularly if you loved to start your day with muesli in the past.
Many store-bought muesli varieties have high amounts of ingredients which have the potential to upset your digestive system including honey, artificial sweeteners, wheat, dried fruit and some nuts.
So, I challenged myself to put together a low FODMAP
-friendly granola recipe that could be eaten every morning to provide energy, nutrition and enjoyment but also keep your digestive system happy and calm. This meant it needed to be rich in whole food ingredients, contain low amounts of FODMAPs yet still have all the crunch, chew and ‘yum!
’ that a traditional granola has.
This grainy, nutty, delicious granola is loaded with healthy ingredients that are gentle on your tummy and full of breakfast-boosting nutrients including protein, fibre, healthy fats and B vitamins.
It is gently spiced with ginger and cinnamon and contains little bursts of vitamin C from the goji berries throughout.
Enjoy around half a cup of granola on top of your favourite dairy-free or natural yoghurt with some fresh berries every morning to get the best start to your day.
Peanut butter and goji granola
Low FODMAP, wheat free, vegan, gluten-free option, refined sugar free
Makes 5 cups of granola
Suggested serving: half a cup
- 1 cup raw buckwheat groats
- 1 cup rolled whole oats, gluten-free if following a gluten-free diet
- 1 cup puffed quinoa
- ⅓ cup chia seeds
- ½ cup pumpkin seeds
- ⅓ cup peanut butter
- ¼ cup brown rice syrup or pure maple syrup
- 3 tbsp neutral-tasting vegetable oil
- 2 tsp vanilla extract
- ¾ tsp sea salt
- 1 tsp ground cinnamon
- 1 tsp dried ginger
- ½ cup unsweetened coconut flakes
- ⅓ cup goji berries
How to make
- Heat your oven to 160°C and line a large baking tray with baking paper
- Place the buckwheat groats, rolled oats, puffed quinoa, chia seeds and pumpkin seeds into a large mixing bowl and toss together until everything is evenly combined
- Add the peanut butter, brown rice syrup or maple syrup, oil, vanilla extract, salt, cinnamon and ginger to a small saucepan and heat over a low temperature. Continuously stir everything together until the mixture is evenly combined and runny enough to pour. Pour the wet mixture over the dry mixture and stir them together with a wooden spoon until the dry mix is well coated
- Spread the granola mixture out onto your prepared baking tray pressing it down into one even layer. Place the baking tray into the oven and leave the granola to bake for 25 minutes, turning the mixture halfway through. At the 20 minute mark, add the coconut flakes to the tray so they lightly toast with the granola for the final 5 minutes
- Remove the granola from the oven, add the goji berries to the baking tray, gently toss and then leave the granola to cool completely before transferring it to a glass jar to be stored in a cool, dry place for up to 2 weeks
- The suggested serving for this granola is half a cup to ensure that each ingredient is consumed in it’s recommended amount to be low FODMAP. If you experience digestive upset on a low FODMAP diet from any of the ingredients listed, swap them out for a more tolerated ingredient