Prep for the week ahead by making a batch of this low FODMAP pumpkin sesame granola! It’s sweet, it’s a little salty and it’s got all the flavours I want to eat for breakfast in autumn. Delicious with milk, on top of yogurt, or just as a snack. I also read about trying granola on top of ice cream. Now we’re talking.
Low FODMAP granolas can be tricky to find in the shops. But they’re so easy to make at home – simply mix all of your ingredients together in one bowl and bake for an hour. Incredibly versatile, try different variations to suit your mood and the seasons.
The recipe below has two options – including an egg white (helps achieve those crunchy clusters without tonnes of sugar), or a swap for pumpkin puree. Not many people have 70g of pumpkin puree lying around, so I wanted to give both variations. If however, you’re following a vegan diet OR you do happen to have pumpkin puree in the house (yes I did buy three tins the other day) it’s an amazing sub, plus it gives an extra flavour hit too.
I’m back on the granola train people! Join me?
Low FODMAP pumpkin sesame granola recipe notes:
- You could add in millet or quinoa instead of half the oats
- Try olive oil instead of coconut oil for a more savoury kick
- Adapt the amount of spice to suit your tastes
- Coconut flakes added in would be delicious
This recipe hasn’t been tested for FODMAPs, however it follows Monash University’s FODMAP app data regarding portion sizes etc. As always, you know your body best, so adapt to suit you and have a chat with your GP/dietician if unsure
Ingredients
40g coconut oil, melted and cooled
120ml maple syrup
2 teaspoons flaky salt
350g rolled oats (gluten free if needed)
2 teaspoons cinnamon
1 teaspoon ginger
1/2 teaspoon allspice
1/4 teaspoon ground nutmeg
100g pecans
50g sesame seeds, I like a mixture of black and white
1 large egg white, lightly whisked OR around 70g pumpkin puree
Method
Preheat your oven to 180C, 160C fan, gas mark 3 and line a baking tray with baking paper.
Combine all of the ingredients in a bowl and toss to mix until everything is evenly coated. Tip the mixture on to your baking tray and spread into a single layer.
Bake until everything is crispy and golden brown, around 50-60 minutes. Stir gently (keeping some clusters intact) every 20 minutes or so while baking, to make sure everything cooks evenly.
Let cool completely before storing in glass jars or containers of your choice. It will last about a week.
