Sprouted Buckwheat Granola [low FODMAP]

Have buckwheat groats from last week's sprouting session but don't know what to do with them? Problem solved! If you don't know what I'm talking about go run to your natural grocer's bulk bins, grab some raw buckwheat groats, and check out my how-to for sprouting and dehydrating buckwheat here.

If you followed along last week and are already on the sprouting bandwagon, this is the recipe for you. I'm sure you could use a different sprouted grain, but the buckwheat is nice - it's sturdy, pretty big, and holds up to roasting. If sunflower butter isn't your thing, feel free to sub that for a different nut of seed butter too, the recipe is pretty taste-adaptable.

Fair warning - you may want to double this recipe to ensure that it lasts more than a couple days.

Ingredients // Pantry items:

  • 1 and 1/2c sprouted and dehydrated buckwheat
  • 1/2c almond meal (bonus points for using leftover pulp from homemade almond milk #nowaste)
  • 1/2c pumpkin seeds
  • 1 teaspoon cinnamon
  • 1/4 teaspoon salt
  • 2 tablespoons oil (I used avocado)
  • 2 tablespoons sunflower seed butter
  • 1/4c maple syrup 
  • 1 teaspoon vanilla


  • Preheat oven to 350F
  • Combine dry ingredients in a medium size bowl
  • Combine wet ingredients in a small bowl
  • Mix wet ingredients into dry just until combined
  • Spread mixture thin on a metal baking sheet (I cover mine with parchment paper for easy clean up)
  • Bake for 20-25 minutes or until golden brown on top
  • Don't worry if the granola isn't crisp - it will harden as it cools
  • Once cool, crunch up into pieces (though I like eating the large chunks!!)

This recipe was inspired by one of my OG favorite food bloggers, Oh She Glows, to be Jenna-friendly and low fodmap compliant in proper serving sizes. 

Hope you enjoy!