Looking for a healthy low FODMAP granola recipe? You’ll be hooked on this delicious Tropical Granola with Macadamia Nuts, Coconut, and Spices from the first bite! It’s easy to make, gluten-free, and suitable for a vegan diet too!

Low FODMAP Granola in a white bowl.

Imagine the scent of homemade granola laced with fragrant ginger, and studded with tropical macadamia nuts and coconut baking in your kitchen. Divine!

Now imagine munching on that same delicious granola on your next plane trip, while your fellow passengers much on airplane food.

Lucky you πŸ™‚

Not so lucky them πŸ™

Packing snacks for a trip is a necessity when you’re following a low FODMAP or gluten-free diet.

When you’re traveling, especially via airplane, healthy AND delicious low FODMAP and gluten-free food can be hard to come by, so it’s important to plan ahead and bring your favorite snacks to munch on.

If you read my latest post, you know I just got back from a trip to Hawaii, &  one snack I packed was granola, albeit not homemade.

This inspired me to try making my own low FODMAP granola, especially after learning this month’s Recipe ReDux theme was to share our favorite travel snacks and mini-meals.

“Sometimes, the food is the best part of the journey. Be it business travel or a road trip for pleasure, share your favorite travel snacks/mini meals. Do you pack a special treat for the road to eat in the car or at rest stops? Or do you have a tried & true snack that makes it safely through airport security? Share your healthy recipe for road trip nourishment.”

The trouble with most store-bought granola, whether it’s low FODMAP or not, is that it’s often loaded with sugar, sometimes up to 16 or more grams per serving.

I’ve kept the sugar in this tropical low FODMAP granola down to 8 grams per half-cup serving, and for another healthy twist, it’s rich in heart-healthy monounsaturated fats from macadamia nuts and macadamia nut oil.

Think half a cup is a small serving size?

The serving size for many granolas is 1/4 or 1/3 of a cup, so you get more yummy low FODMAP granola with my recipe, for the same amount of calories, and MUCH less sugar.

Low FODMAP Granola Serving Tips & Ideas

  • Serve this yummy granola the traditional way for breakfast, with your favorite low FODMAP dairy or non-dairy milk {check out this recipe for the easiest 1-minute homemade almond milk}
  • Or you can serve it parfait style with lactose free yogurt & blueberries or your favorite low FODMAP fruit
  • Even better, make a BIG batch of this low FODMAP granola, put it in mason jars tied with pretty bows, and give it out as a holiday gift!
Low FODMAP Granola in Mason Jar with Bow

Check out how easy it is to make this yummy Tropical inspired Low FODMAP Granola!

Low FODMAP granola in a white bowl on a red and white chevron striped napkin.

Easy Low FODMAP Granola w/ Coconut & Macadamia Nuts

Looking for a healthy low FODMAP granola recipe? You’ll be hooked on this delicious Tropical Granola with Macadamia Nuts, Coconut, and Spices from the first bite! It’s easy to make, gluten free, and suitable for a vegan diet too!
4.75 from 4 votes
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Prep Time: 10 minutes
Cook Time: 15 minutes
Total Time: 25 minutes
Servings: 9 servings



  • Preheat oven to 325 degrees F, and line a baking sheet with parchment paper.
  • Combine all ingredients in a large bowl, making sure to mix well, so all ingredients are evenly coated.
  • Spread oat mixture evenly across baking sheet and place in oven on lowest rack. Bake for 15-20 minutes, or until light golden brown. Halfway through baking, remove pan from oven and toss oats with a spoon so they cook evenly. Make sure to check your time carefully so mixture doesn’t burn.
  • Remove oats from oven and allow to cool before serving.


Vegan & Low FODMAP Granola Versions: Make with maple syrup instead of honey.


Serving: 1/2 cup | Calories: 275kcal | Carbohydrates: 28g | Protein: 5g | Fat: 17g | Saturated Fat: 5g | Polyunsaturated Fat: 3g | Monounsaturated Fat: 9g | Trans Fat: 1g | Sodium: 70mg | Potassium: 169mg | Fiber: 4g | Sugar: 8g | Vitamin A: 1IU | Vitamin C: 1mg | Calcium: 29mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Snack
Cuisine American, Gluten Free, Low FODMAP, Mediterranean, Vegan, Vegetarian
Keyword easy granola recipe, gluten free granola, healthy granola recipes
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If you make this Low FODMAP Granola, be sure and let me know! Leave a comment on the blog, give it a 5-star review, or share it on Instagram and tag me @thespicyrd & hashtag it: #thespicyrd ~ I hope you enjoy it as much as my family and I do!

Let’s Chat!

Do you like to eat granola?  Have you ever made your own low FODMAP granola before? What are your favorite snacks to bring on a trip???

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Recipe Rating


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  2. Hi

    I am planning to make this with fresh minced ginger. Is that okay too? Thanks.

  3. Kate@Diethood says:

    I always make granola…chocolate granola, that is! πŸ™‚
    I can double my servings if I make your recipe!! BONUS!

    Hawaii… lucky girl.

  4. Shannon | JustAsDelish says:

    I make granola almost every 2 weeks, love them to bits.. i’ve never tried ginger though, it sounds good. I usually bring my granola bars on trips, loose granola is a bit troublesome on travels. I can’t wait to see your Hawaii photos! sigh..

  5. Kristi Rimkus says:

    I wish I’d had this mix when we were on the plane to Maui. Those little bags of pretzels are truly horrible. I’ll think ahead next time (I’m hoping there is a next time – loved it) and take your granola with me.

  6. kellie@foodtoglow says:

    Super, feel-good-about-cereal recipe. I do something quite similar (g-f,coconut sugar, little honey) but with sour cherries and almonds. This looks like a total tropical treat. Perhaps also inspired by your recent holiday?

  7. The Candid RD says:

    Sounds fabulous!! I love the addition of the macadamia nuts (so tropical!). And of course, I’m into coconut, lots of it, in huge flakes! FODMAPs or not, I love it.

  8. Hope you had a great trip! Love snack foods like this. Coconut is my fav!

    1. The Spicy RD says:

      Thanks Kristen-I had a fabulous trip, and bought some super yummy coconut candies at the Waimea Farmers Market :-). Hope you’re having a fabulous summer so far!

  9. Jessica @ Nutritioulicious says:

    Yum! This looks great and your photos are beautiful as always. Can’t wait to see the ones from Hawaii!

    1. The Spicy RD says:

      Thanks Jessica! The photos are definitely coming soon πŸ™‚

  10. foodwanderings says:

    EA, I love granola and coming here reminds me a batch is way overdue. I made a double batch the other day and pretty much we snack on it all day. I even have it as a dessert. πŸ™‚ Lovely and healthy post as always.

    1. The Spicy RD says:

      Thank so much Shulie! Happy to inspire you to re-stock your granola cupboard πŸ™‚

  11. Love, love that you included the flavors of your vacation! I usually make the same old plain Jane granola. But with these fab flavors I could (sorta) pretend I were in tropical Hawaii!

    1. The Spicy RD says:

      Repeat after me (with your eyes closed and while eating a bowl of Tropical granola). “I am in Hawaii…I am in Hawaii…I am in Hawaii…” Enjoy πŸ™‚

  12. Lea Rogers says:

    E.A. , this recipe looks great! I have never used macadamia nut oil. Can’t wait! Thank you!

    1. The Spicy RD says:

      You’re so welcome Lea πŸ™‚ Thanks so much for inspiring me to finally make my own granola, and I’d love to hear how it turns out for you! xo

  13. Mary @ BrightonYourHealth says:

    Bravo! Love this idea and lucky you for having your trip to Hawaii for inspiration!

    1. The Spicy RD says:

      Thanks so much Mary! I really loved your ReDux post and learning about how the French eat on vacation-really need to take some tips from them πŸ™‚

  14. dixya @ food, pleasure, and health says:

    absolutely love your ingredient choices in this granola. They make such nice snack, breakfast and even dessert option. Hope you had a great time in Hawaii.

    1. The Spicy RD says:

      Thanks so much Dixya! Yes-I agree, this granola could be eaten all day long if you wanted too πŸ™‚

  15. Deanna Segrave-Daly says:

    This will absolutely be the next granola I make – swooning over the flavors (and gorgeous photos!) Can’t wait for those Hawaii photos.

    1. The Spicy RD says:

      Thank you Deanna-love your PB Graham Cracker snacks!! Hawaii photos coming soon πŸ™‚

  16. Frist of all, welcome back! Yes, I can’t wait to see those pictures ;). I’ve been on the road a lot lately, and I always make sure to pack plenty of snacks for my husband. He wouldn’t have to eat so much trying to keep himself awake if only I would stop sleeping. I try…I’ve never had gluten-free granola before, but that’s about to change. Thank you for sharing!

    1. The Spicy RD says:

      Thanks so much Min! Your husband is a lucky man to have you packing snacks for him πŸ™‚ Hope you make the granola and enjoy it as much as I do!