Granola cups
Upgrade your breakfast game with these delightful low fodmap granola cups! Perfect for holding creamy yogurt and fresh fruit, these little wonders are a tasty and tummy-friendly way to start your day. Not only are they simple to make, but they also add a crunchy, wholesome twist to your morning routine. Say goodbye to boring breakfasts and hello to a deliciously nutritious start that loves your gut as much as you do! This recipe makes 10 granola cups.
INGREDIENTS
For the granola cups:
150g (2 cups) rolled oats
75 g (½ cup) nut butter (I used 5 nut butter, but you could use peanut butter or almond butter and still fit under the recommended low fodmap serving sizes)
115g (½ cup) maple syrup
20g (2 tbsp) coconut oil
For the toppings:
dairy-free yoghurt (I used Coyo lactose-free Greek yoghurt)
raspberries (the recommended low fodmap serving size is 58g or 1/3 cup)
strawberries (the recommended low fodmap serving size is 65g or 5 medium fruits)
kiwifruit (green or gold)
The good news is that the granola cups are small so they really don’t fit in a lot of fruit, so it will be hard for fodmap stacking to occur!
METHOD
Combine the peanut butter, maple and coconut oil in a bowl and microwave for 1 minute. Combine with the oats in a large bowl. Mix well. This step is easier with the warmed butter, maple and oil but it will still need a large spoon to mush it all together.
Grab a muffin pan and lightly grease six muffin holes with coconut oil. This is an important step as this will help you get the granola cups out of the pan later. I used 2 x 6-hole silicon muffin trays and mine were easy to remove with a little loosening.
Split the granola filling evenly between the six muffin holes.
Next, use a spoon to shape the granola into little cups, forming a hollow middle (which is where your yoghurt and toppings will eventually go). This process feels a bit like making a cheesecake base. It takes a while for the oat mixture to come together into the required shape, but it does. Just be patient!
Bake the granola cups in the oven for 15 minutes at 180C. You’re looking for the edges to be slightly golden.
Cool in the trays for 30 mins before attempting to remove them from the muffin pan. If you don’t wait until they cool, they’re more likely to break.
When they are ready to be removed from the muffin pan, gently slide a butter knife along the edges of the cups, to loosen them.
Fill with dairy-free yoghurt (I love Coyo and Cocobella) and top with kiwifruit, strawberries, raspberries or blueberries.