Low FODMAP Dark Chocolate Granola Recipe
Ingredients
MAKE GLUTEN FREEMakes 16 servings (1/2 cup per serve)
Dark Chocolate Granola Recipe
2
quinoa flakes (or rolled oats)
1
puffed quinoa (or puffed rice)*
1.5
pumpkin seeds*
0.5
raw, hulled sunflower seeds*
0.5
coconut chips or dried shredded coconut*
6
cocoa powder
4
brown sugar
4
pure maple syrup*
1
vanilla extract
6
olive oil
0.66
dark chocolate chips (GF or DF as needed) (optional)*
0.125
sea salt (about a pinch)
Equipment
- roasting tray
- baking paper
Low FODMAP Dark Chocolate Granola Recipe
Ever since becoming a coeliac I have missed granola for breakfast... I'm one of the unfortunate ones who just can't tolerate the avenin protein in oats! So I've been experimenting, and have created a low FODMAP & gluten free dark chocolate granola recipe using quinoa flakes (because really who doesn't love chocolate for breakfast!). Keep in mind if you are just low FODMAP you can try using standard rolled oats in this recipe instead of quinoa flakes - in theory they should taste great as well.
FODMAP note: Sunflower seeds are low FODMAP in 1 tablespoon servings. The amount used in this recipe is low FODMAP per serving of granola.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 16 (1/2 cup per serve)
Dark Chocolate Granola Recipe
2
quinoa flakes (or rolled oats)
1
puffed quinoa (or puffed rice)*
1.5
pumpkin seeds*
0.5
raw, hulled sunflower seeds*
0.5
coconut chips or dried shredded coconut*
6
cocoa powder
4
brown sugar
4
pure maple syrup*
1
vanilla extract
6
olive oil
0.66
dark chocolate chips (GF or DF as needed) (optional)*
0.125
sea salt (about a pinch)
Equipment
- roasting tray
- baking paper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
292
Fat
20.5g
Saturates
5.6g
Protein
7.8g
Carbs
22.7g
Sugars
8.9g
Fibre
4.3g
Salt
0g
Iron
3.5mg
Calcium
27.4mg
Calories
292
Fat
20.5g
Saturates
5.6g
Protein
7.8g
Carbs
22.7g
Sugars
8.9g
Fibre
4.3g
Salt
0g
Iron
3.5mg
Calcium
27.4mg
Calories
292
Fat
20.5g
Saturates
5.6g
Protein
7.8g
Carbs
22.7g
Sugars
8.9g
Fibre
4.3g
Salt
0g
Iron
3.5mg
Calcium
27.4mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to 120ºC (250ºF) bake function.
- Mix the dry ingredients in a large bowl (quinoa flakes/oats, chopped sunflower and pumpkin seeds, coconut chips, brown sugar, dutch cocoa powder, quinoa puffs or rice bubbles.
- Mix the olive oil, vanilla and maple syrup together. Pour over the dry ingredients and mix well.
- Evenly spread the granola mixture over two baking trays lined with baking paper. Bake in the oven for 20 minutes, then gently shake or stir the granola and bake for another 15 minutes. Then add the dark chocolate chips and a sprinkle of sea salt (to taste) and bake for another 5 minutes.
- Let the granola cool for 1 to 2 hours. Then store in air tight jars or containers.
- Enjoy a 1/2 cup serve as part of your breakfast or a snack! I love mixing mine with some coconut yoghurt and a serve of fruit.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
Quinoa puffs are often found in the gluten free section of your local supermarket.
Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like honey, high fructose corn syrup, agave syrup or fructose. Also avoid dark chocolate that contains high FODMAP fruit or nuts.
Gluten Free Tips
If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alon... Read More
