Maple Pecan Granola

What do you answer when someone asks what your favorite food is?  You know, the one that you just can’t live without.  Next to peanut butter, this is it for me.  I eat it almost every day for breakfast or as a snack.  So it’s no coincidence that this is my first low-FODMAP recipe post to Thrive & Shine. 

The problem with many store-bought granolas is they can contain high-FODMAP ingredients such as honey, dried fruit and almonds.  This low-FODMAP Maple Pecan Granola recipe combines oats, pecans, maple syrup, cinnamon and cardamom for a flavor reminiscent of cinnamon buns. It’s slow baked for toasted flavor and crispy texture. 

Tip: Be sure to avoid adding dried fruit, as it’s high in problematic sugars and may even contain fructans, but invite those not following the low-FODMAP diet to add dried fruit or a drizzle of honey to their portion.  

Maple syrup, cinnamon & cardamom = cinnamon bun flavor.  Yum!

Maple syrup, cinnamon & cardamom = cinnamon bun flavor.  Yum!

Makes 5 cups


3 cups gluten-free old fashioned oats

1 cup chopped raw pecans

½ cup unsweetened coconut flakes

½ cup sesame seeds

5 tablespoons coconut oil

5 tablespoons maple syrup

1 teaspoon ground cinnamon

1 teaspoon cardamom

1 teaspoon kosher salt    


  • Preheat oven to 250 degrees.
  • In a large mixing bowl, combine oats, pecans, coconut flakes and sesame seeds.
  • In a separate mixing bowl, combine coconut oil, maple syrup, cinnamon, cardamom and salt.  Microwave for 30 seconds then stir to ensure spices and salt is fully dissolved.
  • Add the heated maple syrup mixture to the oat mixture.  Stir to coat the oat mixture. 
  • Spread granola mixture onto cookie sheet. 
  • Bake for 2 hours in 250-degree oven, stirring every 30 minutes.  Cool and serve. 

Makes 5 cups.  Granola keeps tightly covered at room temperature for up to 2 weeks.

Oat mixture & maple syrup mixture combine for low-fodmap granola goodness. 

Oat mixture & maple syrup mixture combine for low-fodmap granola goodness.