Gentle toasted muesli (high protein, low FODMAP, low salt, nut-free)

25 Oct, 2026

Want it with nuts? Try Version 2 with macadamias & pecans.

Breakfast can be tricky when little tummies are sensitive, and a lot of shop-bought muesli is full of dried fruit, honey and nuts. This one keeps things simple: oats, seeds and a little maple syrup, toasted until golden and crunchy, with no nuts and very little salt. The hemp seeds, pepitas and quinoa make it high in protein too: roughly 10 g a serve before you add milk or yoghurt.

It makes a big batch, keeps well, and the house smells wonderful while it bakes. Make it on a weekend and breakfast is sorted for weeks.

A note on the low-FODMAP side of things: serving sizes matter, so if you’re following the diet, check the Monash FODMAP app for current guidance on the ingredients and quantities.

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 hulled hemp seeds
50 g pepitas (pumpkin seeds)
30 g sunflower seeds
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

Method

Preheat the oven to 160°C (150°C fan) and line a large baking tray with baking paper.
Whisk the maple syrup, melted coconut oil and vanilla together in a large bowl.
Add the oats, quinoa flakes, hemp seeds, pepitas, sunflower seeds, shredded coconut and cinnamon, and toss until everything is lightly coated.
Spread the mixture over the tray and bake for about 22 minutes, stirring halfway through, until golden.
Let it cool completely on the tray, so it crisps up.
Stir through the puffed rice, chia seeds and banana chips.
Store in an airtight container for up to 3 weeks.

Tips

To serve: half a cup with lactose-free milk or yoghurt, and fresh berries or kiwifruit.