Maple Vanilla Granola Recipe (GF): A Gut-Friendly, Nourishing Snack
If you're looking for a delicious, gut-friendly snack, this Maple Vanilla Granola is a perfect choice. Designed with IBD nutrition in mind, this recipe features gentle, anti-inflammatory ingredients that support digestion. Whether you're enjoying it on its own, sprinkling it over yogurt, or pairing it with a smoothie, this granola is a nutrient-dense addition to your diet.
Why This Recipe Works for IBD Nutrition
✅ Easy to Digest – Uses gluten-free oats, healthy fats, and naturally sweet ingredients to minimize digestive discomfort.
✅ Anti-Inflammatory – Packed with pumpkin seeds, sunflower seeds, and olive oil, which provide essential omega-3s , omega-9s, and antioxidants that help reduce inflammation.
✅ Customizable – Can be adapted to low-FODMAP needs by swapping peanut butter for almond butter or reducing fiber content if needed.
Serving Suggestions
This IBD-friendly granola pairs well with:
🥣 Lactose-free yogurt (for a protein-rich, creamy snack)
🍌 Sliced bananas or blueberries (for extra antioxidants)
🥛 Soy milk (higher protein), lactose-free milk (higher protein), or almond, or oat milks (for a nourishing breakfast option)
Stacey’s Suggestion
You can also get creative and add raisins, nuts, or dark chocolate to this mixture once it cools.
Why This Recipe Belongs in Your IBD-Friendly Meal Plan
Managing IBD nutrition means choosing snacks that are gentle on digestion, nutrient-dense, and made with simple, whole-food ingredients. This Maple Vanilla Granola checks all the boxes—it’s easy to make, naturally sweetened, and full of gut-friendly nutrients.
Try this recipe and let me know how it works for you! If you’re looking for more meals for IBD, be sure to check out my other gut-friendly recipes.
Maple Vanilla Granola (Gluten-Free)
A crunchy, naturally sweetened granola packed with gut-friendly ingredients, perfect for IBD-friendly snacking.
Prep & Cook Time
- Prep Time: 5 minutes
- Cook Time: 30 minutes
- Total Time: 35 minutes
Ingredients (Makes 4-6 servings)
- 1/2 cup sunflower seeds
- 1/2 cup pumpkin seeds
- 4 cups gluten-free oats
- Cinnamon to taste
- 1/4 cup olive oil
- Splash of vanilla
- 1/4 cup peanut butter
Instructions
- Preheat oven to 275°F.
- In a large bowl, mix together sunflower seeds, pumpkin seeds, oats, and cinnamon.
- In a saucepan, drizzle olive oil with vanilla and peanut butter, stirring until smooth.
- Pour wet ingredients over dry ingredients and stir well.
- Spread mixture onto a baking sheet and bake for 30 minutes, stirring halfway through.
- Cool completely before storing in an airtight container.
Nutrition Information (Per Serving - 1/4 cup)
- Calories: 150-180 kcal
- Total Fat: 9-11g
- Saturated Fat: 2-3g
- Carbohydrates: 14-16g
- Fiber: 2-3g
- Sugars: 6-8g
- Protein: 4g
- Sodium: 0-5mg
Storage Instructions
Store in an airtight container at room temperature for up to 2 weeks. Can be frozen for longer storage.
Looking for more IBD-friendly recipes? Check out more at Stacey Collins Nutrition Blog!
