Maple Granola with orange zest (fodmaps-friendly)

Yield:  6  cups

4 ½ cups old-fashioned oats

½ cup pecans, chopped

1/4 cup almonds, sliced

½ cup raw pumpkin seeds

1/4 cup unsalted sunflower seeds

2 TB orange zest

1 tsp. orange extract

1/3 cup virgin coconut oil at room temperature

½ cup maple syrup

  • Preheat oven to 275 degrees.
  • Cover cookie sheet with parchment paper.
  • In large mixing bowl add all of the ingredients and fold to blend.
  • Place granola mixture on cookie sheet and place in preheated oven.

Bake for about 1 hour, stirring about every 15 minutes until lightly brown.  Store in air-tight container.  Serve over lactose free yogurt or with rice milk with a handful of blueberries for a fodmap-friendly meal or snack.

25 replies on “Maple Granola with orange zest (fodmaps-friendly)

    • katescarlata

      Hi Jennifer, Almonds are ‘red lighted’ but you can still have 10 per sitting–if you delve more into the app it will shows that 10 almonds are ‘green lighted.’ But, I did bring the almonds and sunflower seeds down a bit in the original recipe just to lessen the overall nut quantity.

  • aife

    I made as directed and couldn’t tolerate it despite how delicious.

    I remade the recipe substituting walnuts for the almonds — better results

    You can’t control how many almonds you’ll get in a mix such as this

  • Sarah

    Hi Kate – love the look of the recipe! Would substituting dessicated coconut for the coconut oil mean the recipe stays low fodmap? (thinking of ways to use what I’ve got rather than buying more – plus I’ve never seen coconut oil in the shops here, might not be an english thing, or I’m looking in the wrong place!).
    Great website, have printed out a few of your recipes to try (started the elimination phase this weekend!)

    • katescarlata

      Nicky, I’ve gone back and forth on whether to provided nutritional breakdown of my recipes. I typically don’t do nutritional breakdowns–I think it encourages individuals to focus more on calories rather than on the bigger picture, enjoying foods with wholesome ingredients. I understand that sometimes having the nutrition information is an important part of health management such as carb counting for diabetes or soluble fiber intake in cholesterol management, or simply to understand the amount of fat, when fat is an IBS trigger. This is an area, I welcome your feedback. Why do you want this information?

      • Nicky

        I’m mostly looking for how many servings (serving size) are in the recipe and a calorie count to help with my tracking of intake, for reasons you have mentioned fiber intake and carb counting are a concern and i’ve been directed by my doctor to watch these items. While i do focus more on the ingredients i’m eating it’s how much of them i’m eating that can be issue, i find the information helpful in planning meals throughout the day.

  • Claire

    Hi, this looks lovely. Im sadly uber senstive to things that people are often ok with. I think coconut oil is likely to send my insides into turmoil. Which oil would you reccomend subsituting it with?
    Thanks 🙂

  • Amy

    Thank you this is great! I didn’t have orange zest so use vanilla and used hazelnuts and walnuts as I didn’t have pecans but it turned out great! Will be making again.

  • Maricarol Magill

    I’m wondering about the serving size for this granola? I’m concerned because I made my own granola out of low fodmap ingredients and I think the quantity I had was responsible for symptoms I was having. Not sure how to figure out what serving size of oats is green light when it is made into granola. Now I’m kind of wary of oats! Thank you.

  • Meredith

    Love this granola recipe. Basic and delicious with SoDelicious coconut milk yogurt. I added a 1/2 cup of unsweetened flaked coin it to the recipe. Looking forward to trying different variations.

  • Lynne

    Kate, Is So Delicious Coconut Milk Yogurt okay on Fodmap? I’m allergic to dairy. Love your recipes. When I’m looking for a recipe I always go to your recipes first and I’m never disappointed.

    • katescarlata

      Lynne–it should be okay. Coconut yogurt was tested by Monash and was given the ‘green light’ on their app—and So Delicious USED to add inulin to their yogurt and ice creams–but they have pulled them from the products I have looked at–which is a win for FODMAPers. Worth a try.
      And…SO glad you like my recipes. I am not a chef..but I do like to cook up a tasty meal in my little kitchen at home when I can! 🙂


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