My Glorious Gluten Free and Grain Free Granola Recipe (Low FODMAP)

If you’re looking for a breakfast option that is gluten free, dairy free and low FODMAP, look no further than my delicious grain free granola. You can easily make this ahead of time and enjoy it all week. It’s so easy to the same breakfast every single day, and this is just the change I needed!

I must admit a few years ago I was most definitely not a breakfast person. I would skip breakfast every single morning and not eat until lunchtime… I’m pretty sure this just made me incredibly unproductive throughout the day even though you feel like you saved yourself extra time. So, first things first, if you are like my former self and shy away from brekkie, change your ways; breakfast is grrrr-eat (says me and Tony the Tiger)!

Anyway, these days I am all over breakfast like a hawk (which makes me Tony Hawk & Tony The Tiger). Obviously ensuring that breakfast is gluten free and low FODMAP isn’t the easiest thing in the world, but I don’t find it too difficult and neither will you. However, because I can’t tolerate any oats and dried fruit doesn’t agree with me (it’s high FODMAP), I don’t often get to enjoy my favourite breakfast choice, granola! That’s why I decided to create my very own gluten free  and grain free granola, plus it’s also a dairy free and low FODMAP granola.

grain free granola

As I said, this is a grain free granola, which means no oats, rice flakes or even quinoa flakes. It’s a pure delicious mix of nuts and seeds that almost caramelise when baked in the oven thanks to the maple syrup. It’s the ultimate low FODMAP breakfast, it’s like having dessert for breakfast really! I won’t go into all the benefits of the different nuts and seeds in this grain free granola, but trust me it’s a nutritional powerhouse, perfect to get you going in the morning. I will just say though, as someone who has IBS, the addition of flaxseed to my grain free granola works absolute wonders for me, I’d never leave it out.

I am a massive fan of pecan nuts and walnuts, I could literally eat them all day. I’m also a massive fan of pumpkin seeds; I used to have a delicious flapjack when I was younger that had pumpkin seeds in it… ever since then I’ve wanted to incorporate them more into my recipes. There is such a combination of flavours within this grain free granola, it’s very far removed from your standard cornflakes and milk (I’m certainly not slating cornflakes though, I frickin’ adore them too!). Of course, it isn’t just it’s nutritional qualities that makes this grain free granola a good wake up call, the flavour combinations definitely will get you going too!

grain free granola

In the past I have bought gluten free granola, knowing that some of the ingredients still don’t agree with my IBS stomach. That’s how much I love granola! However, since those days I have been taking everything a lot more seriously ensuring that not only am I consuming gluten free granola but it must be a low FODMAP granola too. I really don’t know why I didn’t just make my own before, it’s so simple and honestly it really does taste so much better.

One thing that is great about making your own grain free granola, is that you really can add whatever you like to it – if you wanted to add some additional seeds or a different selection of nuts (be careful if following low FODMAP though, some nuts are in fact high FODMAP!), then you can. I think my grain free granola recipe is a great base, but we all have different tastes, so feel free to play around with the recipe too! (but make sure you let me know, as I’d probably quite like to try your version as well!)

grain free granola

As you can see above, I like to serve up my grain free granola with some dairy free yoghurt. I tend to use natural coconut yoghurt most of the time, but I’m tempted to try it with some natural almond milk yoghurt sometime – I’ve seen a few new brands pop up recently! I also eat my grain free granola just with milk quite frequently, it really doesn’t need much to accompany it as it so packed with flavour. When I have it with milk though I do end up sometimes eating a bit too much of it, so dairy free yoghurt is a better choice for me!

I do add some low FODMAP fruit to my grain free granola on occasions. Slightly over-ripe raspberries are my favourite – when they are overripe I find they have the best flavour! I also sometimes add blueberries and even a little banana (it depends what I’ve got in the house). Anyway, without further ado here is my gluten free granola recipe, my grain free granola recipe, my low FODMAP granola recipe… heck, it’s just the best granola recipe around!

Grain Free Granola (Gluten Free, Dairy Free & Low Fodmap Granola)
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  1. * 1/2 cup desiccated coconut
  2. * 1/2 cup flaked almonds
  3. * 1/2 cup walnuts pieces
  4. * 1/2 cup pecans
  5. * 1/2 cup pumpkin seeds
  6. * 1 tbsp chia seeds
  7. * 1 tbsp flax seeds
  8. * 1/4 tsp salt
  9. * 1 tsp cinnamon
  10. * 1/4 cup maple syrup
  11. * 2 tbsp coconut oil
  1. 1) Mix together all your dry ingredients (nuts, desiccated coconut, seeds, cinnamon & salt).
  2. 2) Melt over a low heat your coconut oil and maple syrup.
  3. 3) Pour your melted coconut oil and maple syrup into your dry ingredients mixture.
  4. 4) Mix together throughly so that all your nuts and seeds get coated.
  5. 5) Spread evenly on a baking tray.
  6. 6) Place in a preheated oven (160c) for around 20 minutes, until your granola is lovely and golden.
  7. 7) Allow your granola to cool on the baking tray before loosening your granola (I used my metal cake slicer but a palette knife would probably work well too).
  8. 8) Pour into an airtight jar to store, or if eating straight away I'd recommend it with yoghurt and fresh fruit (or however you eat your granola usually!).
  1. I usually put all my measurements in grams and kilograms but for this I think cup measurements is easiest. I hope that works ok for you too!
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
grain free granola

If you want to make a big batch of my grain free granola to last you a couple of weeks then obviously just increase the measurements. I’d recommend seeing how you go to start with, I know once you’ve tried it, you will be munching this every morning without fail (or if you are like Mark, even in the evenings!). Make sure you have an air tight container to keep it in, it will stay fresh for a good long while, though I must admit, I don’t know how long as it has never lasted us that long!

Please let me know if you get the chance to give my grain free granola a go, I’d love to see your pictures and hear what you think of the taste! Just drop a comment below or on Facebook/Twitter/Instagram. It’s the perfect recipe for people like me who need not only a gluten free granola, but a grain free granola (no oats please) and also a low FODMAP granola. Equally though, it’s so delicious I guarantee everyone will love it and ask you for the recipe!

Thanks so much for reading,

Becky xxx

Oh and don’t forget to pin this before you leave πŸ™‚


Gluten Free Cream of Chicken Soup Recipe (Dairy free, low FODMAP)

Who could say no to a lovely, creamy bowl of gluten free cream of chicken soup? Well, sadly me and Mark usually have to say no to 99% of soups unless they’re dairy free and low FODMAP too!

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

But being the determined folk we are, we tried a billion gluten free cream of chicken soup recipes and took our favourite parts from each of them to create our ultimate gluten free, dairy free and low FODMAP recipe. Cream of chicken soup is Mark’s favourite soup, yet before we came up with this recipe, he hadn’t eaten it in 7 years… 7 years! That’s a long time to go without something you used to love and we couldn’t have that now, could we?

In case you’re wondering, me and Mark both can’t tolerate onion or garlic because they’re both high FODMAP foods. There’s certainly nothing wrong with eating them if you can tolerate them (lucky you!) but for me and Mark with IBS, it’s a one way ticket to lying horizontal on the sofa with a hot water bottle until further notice. Sadly, that means for us that, if say we did find a gluten free cream of chicken soup that somehow miraculously happened to be dairy free too (I’d probably sooner win the lottery), we still wouldn’t be able to eat it because of onions and garlic. So instead of just complaining and screaming into the sky “why me?!!!!!!” as the camera dramatically zooms out, we decided to just make our own. Much less dramatic, right?

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

Allergen friendly food has taken a massive leap in the last five years, but our ‘no onion, no garlic’ request still hasn’t progressed much in the world. The only pre-prepared food we can buy are things that are ‘accidentally low FODMAP’ (in the sense that they don’t contain garlic or onion etc. by chance) and it’s extremely lucky to find something that falls under that category to start with. But for anyone wondering if removing garlic and onion from every meal means that you’re left with flavourless, tasteless food… hell no! Instead of using regular flavourless oil, we use garlic-infused olive oil and if a recipe calls for onion, we use chives.

It has a lovely, creamy, thick texture and the taste is unrivaled by any gluten free cream of chicken soup recipes I’ve ever tried. The use of salt and pepper (salt especially) is integral to the overall flavour so make sure you add to suit your taste. I’d recommend trying it once it’s all blended before adding your seasoning a little at a time until you’re happy. A little pink Himalayan salt in moderation can really bring out the amazing chicken flavour even more, so that’s my top tip for this recipe πŸ™‚

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

But whilst making your own gluten free cream of chicken soup from scratch can seem like a bit of a mission, once you’ve got everything prepared and chopped, is it just literally a matter of adding the ingredients one after another to a saucepan before blending it all up at the end. It’s hardly what I’d call elaborate or tricky! Plus, it’s so worth making this in large batches if your saucepan is big enough and freezing it for another week’s dinner. Our freezer is literally full of gluten free cream of chicken soup at any given time of the week! Here’s our recipe, we hope you really enjoy making it and eating it!

Gluten Free Cream of Chicken Soup (Dairy free, low FODMAP)
Serves 2
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  1. * 3 large chicken thighs (or 4 regular sized chicken thighs)
  2. * 1 carrot
  3. * 1 potato
  4. * 800ml chicken stock
  5. * 200ml dairy free milk
  6. * 50g dairy free margarine
  7. * 2 tbsp gluten free flour
  8. * handful of fresh parsley, chopped
  9. * handful of fresh chives, chopped
  1. 1) Prepare your vegetables, herbs and chicken thighs (Peel and chop!).
  2. 2) In a large saucepan, gently melt your dairy free margarine and fry your chopped potato and carrot for a couple of minutes.
  3. 3) Add 2 tbsp of gluten free flour, coat your vegetables and keep on a low/medium heat for a further minute - keep moving the veg around in the pan.
  4. 4) Add your chicken stock and milk, stir.
  5. 5) Next add your chopped chicken thighs as well as the parsley and chives.
  6. 6) Bring to boil and then turn down to simmer for 20 minutes - the chicken will be cooked and the vegetable nice and soft.
  7. 7) Remove from the heat and blend using a hand blender. It should be smooth and relatively thick.
  8. 8) Season with salt and pepper to taste.
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)

So, thanks for visiting the home of my gluten free cream of chicken soup recipe! If you’ve tried it, please let me know how you got on by leaving me a Facebook comment below or on Facebook/Twitter and I’ll try my best to answer any questions you may have too πŸ™‚

Thanks for reading,

Becky xxx

Oh and don’t forget to pin this before you leave! 

Gluten Free Cream of Chicken Soup Recipe (Dairy Free, Low FODMAP)


Gluten Free Herb-Crusted Cod with Homemade Tartar Sauce

Mark first made me this wonderful gluten free herb-crusted cod a few months ago and we’ve never looked back. We usually opt for the simplicity of cooking pan-fried seabass or salmon grilled to crispy perfection, but when opting for cod and haddock, a little extra love is definitely required.

gluten free herb-crusted cod recipe

You rarely see cod or haddock outside of battered fish and chips, but Mark was determined to put it back on our menu one way or another – and here we are! Our gluten free herb-crusted cod is so quick and easy to throw together and the herb crumb goes well with pretty much any white fish, as well as salmon too. However, the go-to fish of choice for this dish for us has always been a cod or haddock fillet (skin entirely optional but trust me, it’s beautiful on haddock) as the slightly more subtle flavour is brought out so well by the golden, herby gluten free breadcrumbs. I’m sure you won’t be surprised to hear that our gluten free herb-crusted cod has been a weekly occurrence ever since the first! We usually serve it up with roasted sweet potato cubes, seasoned with mixed herbs, garlic-infused olive oil and salt and pepper.

Cooking from scratch is a daily occurrence too in our household as the ever-growing list of things that my stomach refuses to tolerate seems to continually grow day by day. Whilst you may know me as Gluten Free Cuppa Tea, I may as well be called Low FODMAP Cuppa Tea as well these days (doesn’t quite have the same ring to it, does it?) That means, no onion, no garlic, amongst a bunch of other things that you won’t find in this dish, or even in my homemade tartar sauce. Over the two years, me and Mark have learned of the beauty that is garlic-infused olive oil (instead of using garlic) and fresh chives (instead of onion). It’s this life-changing discovery that lead to the creation of our super quick low FODMAP tartar sauce too!

gluten free herb-crusted cod recipe

Whilst shop bought tartar sauce can sometimes be free of gluten (but maybe not gluten free), you’ll often find garlic and a bunch of added sugar too which always doesn’t agree with me too well. Mark, being the amazing boyfriend he is, of course couldn’t make me gluten free herb-crusted cod without also providing me with tartar sauce… “It’d be a crime!” he said and I totally agree. So that’s how our super quick tartar sauce was first created. I say ‘super quick’ because making tartar sauce 100% from scratch not only takes bloody ages, but it’s also totally unnecessary. We simply add a few freshly chopped ingredients to a healthy dose of dairy-free mayonnaise and boom – you’ve got low FODMAP, low sugar tartar sauce in under 5 minutes.

gluten free herb-crusted cod recipe

Since the same herbs are used in both the gluten free herb-crust and the low FODMAP tartar sauce, preparation is pretty simple. Once you’ve then chopped up some capers and gherkins too, your prep is all done! That just leaves you needing two bowls: one to mix the gluten free breadcrumbs and herbs, using the other to mix together the mayonnaise, herbs and gherkins/capers. A lot of people don’t know this, but I run my blog alongside a full-time 9-5 job so cooking has to always be quick and convenient for me, even when cooking (almost) from scratch! Anyway, here’s the recipe and I hope you enjoy it as much as Mark and myself do every week.

Gluten Free Herb-Crusted Cod with homemade Tartar Sauce.
Serves 2
Gluten free, dairy free, low FODMAP.
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For the gluten free herb crusted fish
  1. * 2 cod/haddock fillets
  2. * 3 tsp dried parsley
  3. * 2 tbsp freshly chopped chives
  4. * 40g of gluten free breadcrumbs
  5. * 1/2 tsp pepper
  6. * 1 tsp salt
  7. * Drizzle of garlic-infused olive oil
For the tartar sauce
  1. * 200g mayonnaise (ensure it's dairy free & low sugar)
  2. * 1 tsp dried parsley
  3. * 1 tsp chopped chives
  4. * 2 tbsp chopped capers
  5. * 2 tbsp chopped gherkins
  6. * 1 tsp garlic-infused olive oil
  1. 1) Start by finely chopping the chives, capers and gerkins.
  2. 2) Grab a bowl and begin to combine the ingredients for your gluten free herb crust. Add the breadcrumbs, dried parsley, fresh chives, salt and pepper to your bowl and mix thoroughly.
  3. 3) Take your fish fillet and coat both sides in garlic-infused olive oil and place onto a baking tray.
  4. 4) Lightly dust your gluten free herb crust mixture on top of the fish fillet.
  5. 5) Bake in the oven for a strict 12 minutes at 200 degrees fan.
  6. 6) While your fish is in the oven, it's time to make your tartar sauce! Grab another bowl and add the capers, gerkins, dried parsley and chives before adding in your mayonnaise and garlic-infused olive oil. Mix thoroughly and set aside until serving.
  7. 7) After 12 minutes, remove your fish from the oven and plate up. I usually serve mine with roasted sweet potato cubes seasoned with salt, pepper and mixed herbs as well as a little extra garlic-infused olive oil.
  8. 8) Enjoy!
Gluten Free Cuppa Tea | Gluten free, low FODMAP food & lifestyle blog. London, UK.
gluten free herb-crusted cod recipe

So thanks for stopping by to take a peek at my gluten free herb-crusted cod (or haddock!) recipe. I can’t emphasise enough how quick and easy this is to make and I guess that’s what I want to do with my blog… just try and prove that cooking allergen-friendly and low FODMAP food doesn’t have to be any more awkward or time consuming than cooking ‘normal’ food! Please do let me know if you try this recipe by leaving a comment below, or on Facebook/Twitter and I’ll try my best to answer any questions you may have too πŸ™‚

Thanks for reading,

Becky xxx

Oh, and don’t forget to pin this before you leave πŸ™‚