Low-FODMAP Oat-free Seeded Granola; Gluten-free, Vegan

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The other day a recipe popped up on my google page for a oat-free granola that was touted as the ‘best ever’.

Naturally, I was intrigued. I love granola, and am particularly interested when someone lays claim to having the ‘best’ granola.

(Particularly since I know that my “Intensively Addictive Low-FODMAP Granola” is the best I have ever had, hands down)

So, I continued reading.  The recipe described a base made from toasted millet, along with sesame, sunflower and pumpkin seeds.

Millet is an ancient grain/seed, that is being used more and more in gluten-free cooking.  I liked the idea of incorporating this healthy, protein and fiber rich, nutrient dense ingredient.

Immediately, I worked to create a low-FODMAP version.  The lovely part of this low-FODMAP Oat-free Seeded Granola recipe is that you can easily modify it to your own preference of add-ins.  It is delicious without any tree nuts (try adding chia seeds, hemp hearts or extra pumpkin seeds, and switch the coconut oil for olive oil instead).

You will agree that this is the BEST oat-free, allergen friendly, seeded granola recipe EVER.

I did slightly modify the style of baking this low-FODMAP Oat-free Seeded Granola.  The original recipe suggests a low heat for the whole bake time, which should result in a soft and chewy texture.  However, I like my seeds really toasted, and increased the bake temperature for the final 20 minutes, making my seeded granola crunchy.  Feel free to make it the way YOU prefer.

You will love this low-FODMAP Seeded Granola over a low-FODMAP yogurt, ice cream, with low-FODMAP milk, or perfectly plain.

Read about my favorite low-FODMAP Energy Bars here.

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Or over 300 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Oat-free Seeded Granola; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Yield: About 6.5 cups, 26 serves of ¼ cup each

Prep time: 15 min

Bake time: 40 min

Total time: 55 min

Bake: 275 F, then 350 F


  • 1 tablespoon olive oil or avocado oil
  • 3/4 cup hulled millet kernels, raw (1 cup cooked millet is one low-FODMAP serving, so about 1/4 cup raw millet is one low-FODMAP serving)
  • 1 cup (90 g) raw walnuts, coarsely chopped (30 g is one low-FODMAP serving)
  • 1/2 cup (65 g) raw, unsalted pumpkin seeds (23 g is one low-FODMAP serving)
  • 1/2 cup (65 g) raw, unsalted sunflower seeds (6 g is one low-FODMAP serving)
  • 1/4 cup flaxseed meal (1 tbsp is one low-FODMAP serving)
  • 1/2 cup (70 g) sesame seeds (11 g is one low-FODMAP serving)
  • ½ cup (55 g) dried cranberries or raisins (15 g is one low-FODMAP serving for cranberries and 13 g for raisins)
  • ½ cup (30 g) unsweetened coconut chips (64 g is one low-FODMAP serving)
  • ½ teaspoon salt
  • 1 teaspoon vanilla
  • 5 tablespoons coconut oil, melted
  • 1/2 cup plus 2 tablespoons maple syrup, divided

Note: I was able to find all the ingredients for this low-FODMAP granola recipe in the bulk section of Fresh Thyme


  • Pre-heat oven to 275°F and line a rimmed baking sheet with parchment paper or silicone baking sheets, place rack in center of oven
  • In large frying pan heat the olive or avocado oil over medium heat until shimmering (I used a cast iron skillet)
  • Add the hulled millet and cook, stirring frequently, until golden brown, about 3 to 4 minutes (it will have a slightly toasty smell)
  • Remove from the heat and let cool for 5 minutes then transfer to a large bowl
  • While cooling, melt your coconut oil in the microwave (about 30 seconds)
  • To the millet in the large bowl add the walnuts, pumpkin seeds, sunflower seeds, flaxseed meal, sesame seeds, cranberries, coconut chips, melted coconut oil, salt, vanilla and 1/2 cup of the maple syrup
  • Stir well, then spread the mixture evenly onto the prepared baking sheet
  • Bake for 20 minutes, then remove from oven to stir and drizzle the remaining 2 tbsp maple syrup over the mixture
  • Increase heat to 350 F and bake for 20 minutes more, then remove from oven
    • If you prefer a chewier texture, then keep the temperature at 275F and bake the same amount of time
  • Place baking sheet on a wire rack to cool the granola completely
  • Store in an airtight container for up to 2 weeks

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2 Responses

  1. Curious where you got the low fog map serving sizes for raisins and millet I see something totally different on the Monash app that would allow for much much less

    1. Hi Jennifer,
      Thanks for your question. The serving size initially was listed for cranberries, not raisins, but we updated it. 13 g per serving is from the Monash app. For hulled millet, the Monash app lists 1 cup cooked as one serve. That amount is similar to 1/4 cup uncooked hulled millet (as outlined above). Since we only list 3/4 cup for the entire 26 servings, it is well within the safe levels of FODMAPs. We hope that helps you!

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