Toasted Low FODMAP Muesli, Version 2 (with Macadamias & Pecans)

25 Oct, 2026

This one builds on my original nut-free toasted muesli. Same oats, seeds and gentle maple sweetness, but this time with a handful of macadamias and pecans for extra crunch and a richer, toastier flavour.

Nuts can be tricky on a low FODMAP diet. The usual muesli suspects, almonds, cashews and pistachios, are all high FODMAP. Macadamias and pecans are the friendly ones: both are low FODMAP in modest serves, and this recipe keeps well inside them. Macadamias are also proudly Australian, which I’m counting as a bonus.

If you need something for a nut-free school lunchbox, version 1 is still the one to make. This is the weekend-at-home version.

Recipe

Serves: 8
Prep: 10 min
Cook: 22 min
Total: 32 min

Ingredients

160 g rolled oats
80 g quinoa flakes
40 g puffed rice
60 g macadamias, roughly chopped
30 g pecans, roughly chopped
40 g hulled hemp seeds (hemp hearts)
40 g pepitas
40 g shredded coconut
2 tbsp chia seeds
3 tbsp pure maple syrup
2 tbsp coconut oil, melted
1 tsp ground cinnamon
1 tsp vanilla extract
40 g banana chips, roughly broken

Method

Preheat the oven to 160°C (150°C fan-forced) and line a large baking tray.
Combine the oats, quinoa flakes, macadamias, pecans, hemp seeds, pepitas, coconut and cinnamon. Keep the puffed rice, chia and banana chips aside, as they scorch easily.
Whisk the maple syrup, coconut oil and vanilla, pour over the dry mix and stir until lightly coated.
Spread thinly and bake for about 22 minutes, stirring halfway. Check from 18 minutes, as nuts brown faster than oats.
Cool completely on the tray (it crisps as it cools), then stir through the puffed rice, chia and banana chips.
Store airtight for up to 3 weeks. Serve about half a cup with lactose-free milk or yoghurt and fresh strawberries, blueberries or kiwifruit.

Tips

Per serve that's about 7.5 g macadamias and 4 g pecans, well within the Monash low FODMAP serves for both.
Walnuts can replace the pecans gram for gram.
Don't swap in almonds, cashews or pistachios, as they're high FODMAP.
The nut oils mean it goes stale slightly faster than version 1.
Not suitable for nut-free schools. Use version 1 for lunchboxes.