Low FODMAP Chocolate Hazelnut Granola
Low FODMAP - Dairy Free - Vegan
Finding a low FODMAP granola that’s both gut-friendly and genuinely delicious can be challenging, especially if you’re managing IBS or digestive symptoms. Many store-bought granolas contain high FODMAP ingredients such as large amounts of nuts, honey, dried fruit or inulin-based fibres, which can trigger bloating and digestive discomfort.
This Low FODMAP Chocolate Hazelnut Granola recipe is packed full of nutrients to nourish your body and give it the love it deserves first thing in the morning. It’s rich in antioxidants with cocoa powder, cacao nibs and goji berries. The nuts and seeds provide a rich source of fibre, healthy fats and protein for digestive wellbeing, whilst keeping you feeling fuller for longer throughout the day. Not to mention this recipe packs in nine different plant fibres to support microbiome diversity.
The delicious rich chocolate flavour helps to provide a satisfying hit of chocolate to keep those sugar cravings at bay, and the chunky clusters add a beautiful crunch.
This recipe is ideal for those following a low FODMAP diet, as well as anyone looking for a gut-friendly breakfast that provides fibre, healthy fats and plant diversity. Enjoy it with protein yoghurt (lactose-free if needed), low FODMAP milk of choice and berries, or as a crunchy topping for smoothies and chia puddings.
Author: Bianca Berton-Scarlet - Registered NZ Dietitian
Serves: ~10 serves (approximately 40 g) per serve
Prep time: 5 minutes
Cook time: 25 - 30 minutes
Protein: 6g | Fibre: 7g
Ingredients
1½ cups wholegrain rolled oats
½ cup buckwheat kernels
1 cup hazelnuts, roughly chopped
½ cup pumpkin seeds
¼ cup flax seeds
¼ cup chia seeds
¼ cup cacao nibs
¼ cup cocoa powder
¼ tsp of salt
½ cup coconut flakes
¼ cup maple syrup
¼ cup vegetable oil (I used olive oil which worked well)
1 tsp vanilla essence
½ cup goji berries
Method
Preheat oven to 160°C fan forced and line a large baking tray with baking paper.
In a large bowl, combine the oats, buckwheat, hazelnuts, pumpkin seeds, flax seeds, chia seeds, cacao nibs, cocoa powder, salt and coconut flakes. Mix well to evenly distribute the cocoa.
In a small bowl or jug, whisk together the maple syrup, oil and vanilla essence.
Pour the wet ingredients over the dry mixture and stir thoroughly until everything is well coated.
Spread the granola evenly over the prepared baking tray, pressing down firmly.
Cover with tin foil and bake for 20 minutes. Remove from the oven and remove the tin foil. Bake uncovered for a further 10 minutes, until golden and fragrant.
Remove from the oven and allow to cool completely (this helps it crisp up).
Once cooled, stir through the goji berries.
Store in an airtight container at room temperature for up to 2 weeks.
Nutrition (Per 40g Serve)
Protein: 6g
Fibre: 7g
