Low-FODMAP Toasted Oat ‘Granola’ Butter; Gluten-free, Nut-free, Vegan, Dairy-free

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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: crackersyogurt, ice cream, chia pudding, pancakes and protein waffles.  Or enjoy it straight from the jar (totally scrummy)!

You may also love my:

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

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