Dark Chocolate Granola Recipe (Low FODMAP, Gluten Free)

Details
Buying Tips
Gluten Free
Dairy Free

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.

 

Low FODMAP Dark Chocolate Granola

Switch back from trace gluten free Switch to trace gluten free

Quinoa puffs are often found in the gluten free section of your local supermarket.

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Choose a dark chocolate that doesn't contain inulin or high FODMAP sweeteners like inulin, honey, high fructose corn syrup, agave syrup. Also avoid dark chocolate that contains high FODMAP fruit or nuts.

Make sure the quinoa puffs, sunflower & pumpkin seeds, cocoa powder, and dark chocolate are gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Make sure your dark chocolate is dairy free. Avoiding dairy in these products will help you reduce your lactose intake if you are on the low FODMAP diet.

SPREAD THE DELICIOUSNESS

NUTRITION

i

Nutrition Per Serve (including dark chocolate):

Calories
284
14.2%
Fat
16.10g
23.0%
Saturates
5.30g
21.2%
Protein
8.20g
16.4%
Carbs
20.70g
6.7%
Sugars
8.8g
Fibre
4.3g
Salt
0.10g
2.5%
Iron
3.84mg
21.3%
Calcium
43.4mg
4.3%

INSTRUCTIONS

  1. Preheat the oven to 120ºC (250ºF) bake function.
  2. 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.
  3. Mix the olive oil, vanilla and maple syrup together. Pour over the dry ingredients and mix well.
  4. 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.
  5. Let the granola cool for 1 to 2 hours. Then store in air tight jars or containers.
  6. 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.
AUTHOR Alana Scott

Post your comment

Comments

No one has commented on this page yet.

RSS feed for comments on this page | RSS feed for all comments