My word. Where has this glorious concoction been my whole life?
This low-FODMAP Toasted Oat ‘Granola’ Butter spread is absolutely dee-lish. It tastes like a…
…SPREADABLE OATMEAL COOKIE.
I recently read about a commercially available granola butter, and decided to create a simple and affordable low-FODMAP version for all of us to enjoy. This is such a healthy sweet tasting spread, since each cup of rolled oats contains 11 grams of protein and 8 grams of fiber!
I chose to make my low-FODMAP Toasted Oat ‘Granola’ Butter without any nuts or seeds, but you can certainly top it with your favorite variety of low-FODMAP fruit, nut, seed, coconut or chocolate.
Spread this low-FODMAP Toasted Oat ‘Granola’ Butter on your choice of low-FODMAP: crackers, yogurt, ice cream, chia pudding, pancakes and protein waffles. Or enjoy it straight from the jar (totally scrummy)!
You may also love my:
- Low-FODMAP 4 Ingredient Speculoos Cookie Butter
- Low-FODMAP Copycat Nutella Hazelnut Chocolate Spread
- Low-FODMAP Intensively Addictive Granola
- Low-FODMAP Oat Free Seeded Granola
- Low-FODMAP Blueberry Almond Overnight Quinoa
Or check out over 350 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP Toasted Oat ‘Granola’ Butter; Gluten-free, Nut-free, Vegan, Dairy-free
Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.
Serves: 8 or more (Yields about 1 cup); 1-2 tbsp per serving (recipe can easily be doubled or tripled)
Prep time: 10 min
Bake time: 15-20 min
Total time: 25-30 min
Equipment: rimmed baking sheet (I like to line mine with baking liners), food processor fitted with steel blade
Bake: 350 F
Ingredients
- 2 cups gluten free, old fashioned traditional rolled oats
- 4 tablespoons (1/4 cup) melted coconut oil (or melted butter for non-vegan version)
- I used coconut oil
- 4 tablespoons (1/4 cup) maple syrup, plus more to taste
- 2 tablespoons flaxseed meal (this is the same thing as ground flaxseeds)
- 1/2 teaspoon cinnamon
- 1/2 teaspoon sea salt or kosher salt
- 2-3 teaspoons vanilla extract (I used 3 teaspoons, I love vanilla flavor!)
- 1/4 teaspoon cardamom
- 1/4 teaspoon nutmeg
- 1/4-1/2 cup (4-8 tablespoons) olive oil or avocado oil
- I used avocado oil
Directions
- Preheat oven to 350 F, and place baking sheet in center of oven
- Spread your oats onto a rimmed baking sheet (lined if desired) and bake until the oats are lightly golden brown and toasted, about 15-20 minutes, stirring occasionally
- Can also do this step in advance and store your oats in an air tight container
- Remove from oven and place your oats in the food processor
- Blend until they fine and flour-like, about 20 seconds to one minute
- Depending on the strength of your processor, they may still look like coarse meal (mine did)
- Pour the rest of your ingredients, EXCEPT the olive or avocado oil into the food processor and blend until well incorporated, stopping and scraping the sides as needed (about 3-5 minutes)
- The granola butter may begin to form a ball in your food processor, that is normal
- Drizzle in the remaining tablespoons of oil a little at a time until your desired consistency is reached, tasting as you go. You may wish to also add maple syrup for additional sweetness or extra cinnamon/spices
- Once it is the right consistency (I like mine soft but a little chunky) scrape the low-FODMAP granola butter into a jar
- Store in an airtight container in the pantry for about 1-2 weeks
20 Responses
I loveee this recipe! Was looking for an easy, vegan granola butter that I could make myself instead of spending $13 on a jar and this one tastes AMAZING!
Elizabeth!
This is amazing news! So glad you enjoyed the recipe and this saved you $$$.
Have a wonderful day and STAY IN TOUCH with us!! 🙂
Could you use honey instead of maple syrup?
Dani,
Honey is a high-FODMAP food and would not be suggested in a recipe for the low-FODMAP diet.
If you want to learn more about the low-FODMAP diet, then we suggest checking out our low-FODMAP Happy Gut Guide PDF. Good luck!
Haven’t tried it yet. I’m looking for the nutritional value per tablespoon. Thanks
Hi Gigi,
You will love it!
Thanks for the query, but we are not able to provide nutritionals for our recipes. You may wish to locate an app or other tracking device if you require this information. Good luck 🙂
Is the flaxseed optional or is it necessary for the consistency of the butter?
Hi Solly,
The flaxseed meal provides thickness and richness to the recipe, as well as healthy fats and nutrients for the oat butter. We think the recipe could work without it, but it would not be the same in texture or flavor. Hope that is helpful!
Can I keep it in the refrigerator ? and how long it will stay ?
Hi Norah,
You can store it on the counter for about 10 days, and in the refrigerator it may last 2 weeks or longer. However, the texture will change in the fridge to be firmer. Good luck!
Awesome
I’ve tried the granola butters on the market but they are all too runny. I made this to my desired thickness and I love it!
CC,
This is fantastic news! Your feedback made our day. Please stay in touch ?
I was wondering if I’d be able to substitute flaxseed meal with ground chia seeds?
Hi Alicia,
We have not tried that, so we would not be able to say for certain. If you do use the substitution, let us know how it works!
Have a great day!!
I really want to try this. Is the sweetener mandatory? I’d love to leave it out completely. Or maybe halve it?
Hi Catherine,
The maple syrup does contribute to the texture, but you could experiment without it, maybe adding more oil? We prefer the sweetness the syrup provides, however, to each their own. Let us know if you decide to try it!
I tried this and all I could taste was olive oil… is there a specific olive oil to use?
Hi Caroline,
Sorry we did not have that problem. The flavor of the spices and toasted oats should be very dominant. Perhaps you should switch to an olive oil suitable for salads or dipping (a lighter EVOO). Or else use avocado oil, such as we preferred. Thank you for your comment and hope it improves for you!
Love it but needs a little adjustment
My son loves this recipe as a sandwich butter he can actually take to school, but I find it only spreads easily when warmed up. Otherwise it solidifies and crumbles even at room temperature. Maybe I didn’t add enough oil? But it’s delicious!
Hi CC,
We aren’t sure why that happens, but you certainly could blend it further with additional oil to your desired spreadable consistency. Thanks for your comment!