Low FODMAP Maple Toasted Muesli

Oats and seeds are baked with maple syrup in this Low FODMAP Maple Toasted Muesli recipe. Soak in milk overnight for a delicious breakfast.

Summer has finally decided to present itself here in Minnesota, which means that hot oatmeal no longer sounds very appealing in the morning. I’d much prefer something cool and refreshing. That’s why I’m glad I discovered muesli. I used to think that muesli was just a non-clumpy form of granola, but then I did some research on it and found out that it’s meant to be soaked in milk overnight! Muesli doesn’t have to be toasted, in fact it’s usually raw. But I find that it really adds a wonderful flavor to the oats and seeds.

The oats and seeds soak up all of the milk and what you wake up to in the morning is a cool and chewy treat. I love oats and I’m so glad that I can eat them once again. I went through a phase, before I discovered my intolerance to eggs and dairy, where I thought I couldn’t tolerate oats. Now that I’m eating them again, I really relish the homey chewiness and flavor of the good old fashioned oat. This muesli recipe showcases the humble oat.

This Low FODMAP Maple Toasted Muesli is sweetened with maple syrup, of coarse, and I also added a minimal amount of sweetened dried cranberries. According to Monash University, a small serving (1 tablespoon or less) should be tolerable. You could always stir in some fresh berries right before eating if that would work for you better. There’s always alternatives!

Try these other Low FODMAP Breakfast recipe from my collection:

• Cocoa Banana Overnight Oats
• Peanut Butter Quinoa Porridge
• Baked Egg in Ham Cups

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Low FODMAP Maple Toasted Cranberry Muesli

Oats and seeds are baked with maple syrup in this Low FODMAP Maple Toasted Muesli recipe. Soak in milk overnight for a delicious breakfast.

Course Breakfast

Keyword cranberry, maple, maple syrup, muesli, oats, pepitas

Prep Time 5 minutes minutes

Cook Time 40 minutes minutes

Servings 9 1/2 cup servings

Ingredients

• 3 cups rolled oats
• 1/2 cup sliced almonds
• 1/2 cup raw pumpkin seeds
• 1/4 cup raw sunflower seeds
• 1/4 cup raw hemp seeds
• 3 tablespoons pure maple syrup
• 2 tablespoons extra-light tasting olive oil (or canola oil)
• 1/2 cup sweetened dried cranberries
• Your favorite lactose-free or low-FODMAP non-dairy milk

Instructions

• Preheat oven to 325 degrees F.
• Toss together the oats, almonds, pumpkin seeds, sunflower seeds and hemp seeds in a large bowl.
• In a small bowl, whisk together the maple syrup and olive oil. Stir evenly into the oat mixture.
• Spread mixture out on a large, ungreased, non-stick rimmed baking sheet. Bake 35 to 40 minutes, stirring several times, until muesli is golden brown. Let cool completely.
• Sprinkle with the sweetened dried cranberries and mix. Transfer to an air-tight container.
• To make a low-FODMAP serving of overnight muesli, combine 1/2 cup muesli with 1/3 cup milk in a bowl. Cover and refrigerate overnight. Lightly stir before enjoying the next morning.
• To make more servings of overnight muesli all at once, the amount of milk you will want to use is about 30% less than the amount of muesli. For example, use 3 cups muesli and 2 cups milk.

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