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Ingredients
Servings:
(1/2 cup per serve)
Dark Chocolate Granola Recipe
2 quinoa flakes (or rolled oats)
1 puffed quinoa (or puffed rice)*
2 sunflower & pumpkin seeds (chopped)*
0.5 coconut chips or dried shredded coconut*
6 cocoa powder (dutch)
4 brown sugar
4 pure maple syrup*
1 vanilla extract
6 olive oil
100 dark chocolate (optional, chopped into chips)*
0.125 sea salt (about a pinch)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Equipment
- roasting tray
- baking paper
Last updated Apr 8th, 2019
PREP IN 15 MIN
COOKS IN 40 MIN
SERVES 16
(1/2 cup per serve)
BY Alana Scott
DIETITIAN REVIEWED BY Joanna Baker (APD)
FEATURED INBreakfast, Vegetarian Options
Ever since becoming a coeliac I have missed granola for breakfast... I'm one of the unfortunate ones who just can't tolerate the aveninprotein 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.
Gluten Free - Low FODMAP
- Dairy Free
- Egg Free
- Nut Free
- Soy Free
Gluten Free 
Low FODMAP 
Dairy Free 
Egg Free 
Nut Free 
Soy Free Ingredients
Servings:
(1/2 cup per serve)
Dark Chocolate Granola Recipe
2 quinoa flakes (or rolled oats)
1 puffed quinoa (or puffed rice)*
2 sunflower & pumpkin seeds (chopped)*
0.5 coconut chips or dried shredded coconut*
6 cocoa powder (dutch)
4 brown sugar
4 pure maple syrup*
1 vanilla extract
6 olive oil
100 dark chocolate (optional, chopped into chips)*
0.125 sea salt (about a pinch)
* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.
Equipment
- roasting tray
- baking paper
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories286
Fat19.6g
Saturates5.2g
Protein6.6g
Carbs22.7g
Sugars8.6g
Fibre4.1g
Salt0g
Iron3.4mg
Calcium30.3mg
Calories286
Fat19.6g
Saturates5.2g
Protein6.6g
Carbs22.7g
Sugars8.6g
Fibre4.1g
Salt0g
Iron3.4mg
Calcium30.3mg
Calories286
Fat19.6g
Saturates5.2g
Protein6.6g
Carbs22.7g
Sugars8.6g
Fibre4.1g
Salt0g
Iron3.4mg
Calcium30.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Preheat the oven to120ºC (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.
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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
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