Low FODMAP Roasted Macadamia, Walnut and Maple Butter

Written By Amelia Belich

Recipe written by Glenda Bishop, a Registered Nutritionist and Wellness coach. Recipe updated and reviewed by Hannah Pritchard, Specialist Dietitian and Researcher. 

One of my favourite things to eat as a snack is toast spread with nut butter, because, well… nut butters are delicious. 

I also like to eat nut butter on toast because it’s more filling than toast spread with jam or vegemite. 

But I especially love to eat nut butters because they are an excellent way to boost your intake of dietary fibre, protein and minerals, which can be very helpful when you’re on a short-term restricted diet, such as the elimination phase of the low FODMAP diet. 

(For more information on gut health, you can read our blog on why gut health matters, with 10 practical tips). 

Nut butters such as almond butter, hazelnut butter or a mixed nut and seed butter that contains both almonds and cashews are typically high in FODMAPs with the amount you need to get to have a decent spread on the toast. 

Of course there’s still low FODMAP peanut butter, but eating the same thing every day gets a bit boring. 

So I decided to make my own nut butter using low FODMAP nuts, but not peanuts. The result was this seriously delicious Roasted Macadamia, Walnut and Maple Butter.

Creamy homemade macadamia walnut and maple nut butter in a glass jar with toast in the background

The good thing with this particular combo is that macadamias and walnuts are both fairly soft nuts, especially after they’ve been roasted, so they grind down to a smooth paste quite easily. 

You will still need a food processor or blender to make it, but it’s one of the quickest and easiest nut or seed butters I’ve tried making so far.

So now you have a lovely low FODMAP nut butter, but what can you do with it?

My preferred serving suggestion is to eat it simply spread on any suitable low FODMAP toast. 

It’s also seriously delicious spread on waffles or pikelets/pancakes. 

And just like other nut butters, you can of course eat it with crackers or dip vegetable sticks into it. 

It’s even delicious stirred into porridge or blended into smoothies. The only limit is your imagination.

If you want to mix things up, why not try Tropical Low FODMAP Porridge or Low Fodmap Toasted Muesli. 

Roasted Macadamia, Walnut and Maple Butter

Makes: about 1 and 1/4 cups (190-200g)

Serving size: 1-2 tbsp per portion 

Prep time: 20 mins in total

Cooking time: 10-15 mins 

Special equipment: You will need a food processor or blender to make the nut butter, but it certainly doesn’t have to be a top of the range model with these softer nuts.

Ingredients:

  • 150g macadamias

  • 150g walnuts

  • Pinch of salt

  • 2 tsp pure maple syrup

Instructions:

1.     Preheat oven to 160°C.

2.     Put macadamias and walnuts onto an oven tray and spread them out in a single layer. Roast nuts in the oven for 15 minutes – watch them carefully though because nuts can burn easily because of their high fat content. Then remove from the oven and cool for at least 5 minutes.

3.     Transfer the nuts to the bowl of a food processor and blitz until a smooth paste forms, occasionally stopping to scrape down the sides. 

At first, the nuts will become crumbly like a meal, but keep the processor going until it transforms into a thick liquid as the oils release. 

Once the nut butter has formed, stir in the salt and maple syrup.

4.     Store in a jar or plastic container in the fridge. It will keep for at least a couple weeks.


Ingredient Notes*:

·       Macadamias and Walnuts are low in FODMAPs and have a green light at 30g per serving.

·       Pure maple syrup is a low FODMAP ingredient, but you could also use rice malt syrup, golden syrup or brown sugar if you prefer; however, it would change the flavour. Don’t use maple-flavoured syrup though because that can be high FODMAP.

*Based on current data obtained from the Monash University Low FODMAP Diet app

If you'd like help implementing a low FODMAP diet, we are Registered Dietitians and we are here to support you through our evidence-based practice. You can contact us to find out more.   

If you’re ready to get personalised dietetic support, you can book a consultation with us.   

Take a look at our other pages, to find more delicious low FODMAP recipes and you can read our IBS blogs here. 

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Amelia Belich
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Low FODMAP Tropical Porridge (with banana, passionfruit, coconut and Brazil nuts)