Desperate Healthwise

Microwave Mug Granola (Low FODMAP & Gluten Free)

Benny Joy SmithComment

This morning the three ladies of the family went to a Zumba class together. Naw! I was up way too early for a human and decided I needed a quick and healthy breakfast to help me keep up in the class. Cue: Microwave Mug Granola.

I found this recipe on the Power Hungry website, and it honestly could not be easier! You can customise the recipe to your own tastes and within a couple of minutes you have granola! What?! You might as well just chuck out your oven, you don't need it anymore.

In my version, I used maple syrup for the sweetener but often I use golden syrup (which is waaaaay cheaper) if you are okay with honey then use that, being a fructose malabsorber that isn't an option for me. For the nuts and seeds, I crushed up some brazil nuts, macadamias and almonds and topped off the granola with chia seeds. Delish!

Microwave Mug Granola

Serves: 1


1 tbsp pure maple syrup, honey or golden syrup

2 tsp water

2 tsp oil (olive oil, coconut oil or butter)

1/8 tsp fine salt

1/3 cup rolled oats (gluten free if needed)

1 tbsp chopped nuts or seeds

Optional: 1 tbsp chopped dried fruit (e.g. raisins, cranberries)


  1. In a large mug, mix the maple syrup, water, salt, oats and nuts until blended.
  2. Microwave on medium power (50%) for 2 minutes. Stir mixture, making sure to stir up any syrup on the bottom of the mug. Put back in the microwave and cook again on medium power (50%) for 1 1/2 - 2 minutes until the oats are golden brown. Don't worry if the mix is a bit soggy, it crispens up while it cools.
  3. Mix in the dried fruit if using. Let cool for around 5 minutes then consume hungrily.


- You can substitute the syrup for any kind of sugar in an equal amount, just add an extra 2 tsp of water.

- You can add spices (cinnamon, ginger, allspice, nutmeg) along with the salt in step 1. Use 1/4 - 3/4 tsp depending on preference.

- Zests (lemon, orange or lime) and extracts (vanilla or almond) can also be added for extra flavour. You only need a few drops of extract and 1/2 tsp grated zest.