This vegan keto granola recipe is super easy to make with simple low-carb and gluten-free ingredients. Making granola at home is easier than one might imagine. All you need is a mixing bowl, 1 baking sheet pan, and a few minutes to stir the ingredients together. The oven takes care of the rest. Trust me when I say, you won’t be missing those store-bought granola’s that are usually loaded with sugar and other hard-to-pronounce ingredients. Eat this granola as you would any other – make cereal and add some plant-based milk. Try sprinkling it on top of yogurt or ice cream for some crunch or simply eat it as trail mix at a picnic or on a hike when you need something nutritious and satisfying.
HOW TO MAKE GRANOLA KETO-FRIENDLY?
You may be wondering what the keto diet is all about. The ketogenic diet is a high-fat, high-protein, low-carb diet promoted for its powerful effects on rapid weight loss and protection of brain function. Carbs are typically reduced to less than 50 grams per day to reach and maintain ketosis — a metabolic process in which your body burns fat for fuel instead of glucose. With careful planning, vegans can achieve ketosis by consuming high-fat vegan foods such as coconut (oil, flour, and milk), avocados, seeds, and nuts.
So what makes this granola keto-friendly?
No grains – both the keto and paleo diets eliminate grains due to their high carbohydrate content. Food made from non-grain-based flours such as flax seeds, almond, and coconut flour are healthy alternatives to use in grain-free cooking.
Healthy fats – in this recipe we use coconuts and nuts to boost healthy fat intake. Coconut is widely praised for its rich content of medium-chain triglycerides (MCTs for short). MCTs are easier to digest than other types of fats, as they don’t need to be broken down before they’re used for energy. Therefore, they’re great for quick fuel. Nuts contain the perfect macronutrient profile for a keto or paleo diet — they’re high in protein and fat and low in carbohydrates.
Sugar-free/low-sugar sweeteners- for a keto diet, it’s important to maintain ketosis and avoid any added sugar. We use maple-flavored sugar-free sweetener made from monk fruit, which has zero carbs, sugar, or calories. Both stevia and monk fruit have a glycemic index of 0, meaning they should not affect your blood sugar at all. You can also use fruit as a natural sweetener in your granola! Once you’ve whipped up a batch of this granola, add some chopped apple or the berries of your choice, as Bob’s Red Millrecommends.
WHAT IS GLUTEN-FREE GRANOLA MADE OF?
Nuts – You can pretty much add any nut into this granola. I used cashews, walnuts, pistachios, and almonds. Try subbing one of these nuts with pecans, macadamia nuts, or hazelnuts instead. If using hazelnuts, toast them for 10 minutes and remove their bitter skins beforehand.
Seeds – Use any seed you want here – sunflower seeds, pumpkin seeds, sesame seeds, chia seeds, flaxseeds, and hemp seeds.
Shredded coconut – Choose unsweetened shredded coconut. The shreds provide a contrast in texture when combined with nuts.
Cinnamon – Adds flavor without adding extra sugar. Try other spices such as cardamom and nutmeg to create a different flavor profile.
Salt – Adding salt to a sweet recipe may sound weird but salt is often used in small amounts to balance desserts that are rich and sweet.
Dried fruits – Goji berries or dried raspberries/strawberries add sweetness to this granola but without all the sugar.
Coconut oil – This oil is popular in keto diets where it’s important to increase your fat intake. I love the coconutty flavor that extra-virgin oil imparts onto the granola. However, if you’re not a big fan of the taste of this oil, use the refined variety.
Sugar-free sweetener – Following a keto diet means no added sugars. Luckily, we can use maple-flavored sugar-free sugar (I like the Lankanto brand!) to mimic the sweetness of maple syrup and cane sugar most commonly used in traditional granola.
BEST WAY TO STORE HOMEMADE GRANOLA?
In our house, granola rarely lasts for more than a week so we typically just store it in an airtight container or large glass mason jar for easy snacking. It will last in a cool and dry spot for up to 6 months. To freeze granola, just tightly pack it in a ziplock bag and keep it in the freezer for up to 8 months. Let it sit out on the counter overnight before using it.
I love having granola on hand for any occasion and I almost always make it myself. The store-bought kinds tend to be as sugary as dessert, and they’re a bit too pricey, especially as I eat them almost every day. Check out a few of my other favorite granola recipes:
- No-bake granola Bars
- Multigrain Granola
- Cherry Granola
FAQs
Although granola contains several healthy ingredients, it can be high in calories and packed with added fats and sugars. Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process.
Is grain free granola good for you? ›
Because this granola doesn't have any grains, it's extremely nutrient rich: 6.2 grams of protein + 4.7 grams of fiber per 1/4 cup serving! You can either eat it as is or with your favorite dairy-free milk of yogurt.
Can you use olive oil instead of coconut oil in granola? ›
I used to make my granola with coconut oil, but in recent years switched to olive oil simply becuase I could't find coconut oil in rural Italy. Olive oil gives a crispier granola, and it's cheaper too.
Is granola vegan? ›
Is granola vegan? Not all granola is vegan, despite the fact it contains many fruits and grains. This is because honey can often be used as a sweetener and binder in granola clusters, so if on a plant-based diet, always check the label to see whether it is suitable.
What was the downside to granola as a food? ›
On the downside, granola can be high in added sugars, hidden calories, and saturated fat, making some options less healthy.
Why is granola so high in sugar? ›
You might be wondering: If granola is supposed to be so good for you, then why does it have so much sugar? To put it simply: Food companies (both big and small ones) add sugars and sweeteners to foods because they don't think you'll buy them otherwise.
Why does granola spike blood sugar? ›
Popular granola blends can pack up to 39 grams of carbohydrates and 13 grams of sugar. This is because they are often made with oats—which are often processed and can raise blood sugar by being digested quickly—and sweeteners, such as honey or maple syrup, or other sugary ingredients like sweetened dried fruit.
Is granola better for you than Oatmeal? ›
Which One Is Better for Breakfast? Both oatmeal and granola make for a healthy, nutritious breakfast, but the winner for us is granola—the added nuts, seeds, and dried fruits give you a source of fiber and healthy fats that oatmeal can't quite compete with.
What is healthier than granola? ›
Muesli is a better choice for people looking for low-sugar cereals or people with diabetes. Both are healthy, but consider granola if you want your cereal with a dash of sweetness from honey, chocolate or maple syrup.
What is the healthiest oil to use when making granola? ›
Grapeseed oil is attributed with certain health benefits which may be the reson you prefer to use it, and it has a very mild flavour so should be fine to use in the granola without affecting the taste. You could also use corn oil, canola oil/expeller pressed rapeseed oil or groundnut/peanut oil.
ingredients
- 4 cups rolled oats.
- 1⁄2 teaspoon salt.
- 1 cup almonds (or other nuts, chopped)
- 1 tablespoon ground cinnamon.
- 2 tablespoons ground flax seeds (optional)
- 1⁄3 cup oil (coconut oil works really well)
- 2⁄3 cup honey.
- 1 teaspoon vanilla extract.
Crushed nuts are also a good option- you can add them to muffins, cakes, granola bars, or use them to garnish dishes. Dried Fruits: Can be good to add as a topping on açaí bowls, smoothie bowls, oatmeal, granola bars, energy bites, on top of salads, in cakes, and muffins to replace coconut.
Does gluten-free granola exist? ›
Gluten-free granola is made without any gluten-containing ingredients like wheat, barley, or rye. It's a great option for those with celiac disease or gluten intolerance, as well as anyone looking to cut back on gluten in their diet.
Is peanut butter vegan? ›
The bottom line. Most types of peanut butter are free of animal products and can be enjoyed as part of a vegan diet. However, some varieties are made in facilities that also process animal products or contain refined sugar that was produced using bone char or non-vegan ingredients like honey or fish oil.
Is honey vegan? ›
Because honey is made by living bees, it is technically not vegan, so most vegans exclude it from their diet. You can try plant-based alternatives like agave, maple syrup, and date syrup.
Is granola healthy or fattening? ›
The Bottom Line. Granola is healthy in small amounts, especially because oats, nuts, seeds and dried fruit in granola provide some fiber that's good for heart and gut health. However, granola can also be a rich source of calories, saturated fat and sugar, depending on the brand you buy.
Is vanilla yogurt with granola healthy? ›
Yogurt and granola are excellent sources of fiber. It contains a high fiber content that provides numerous benefits to the digestive system. Therefore, it is the ideal way to maintain fast digestion to avoid fat formation in the body.
Is it healthy to eat granola by itself? ›
There's no wrong way to enjoy granola. It's just as good when sprinkled on as a crunchy topping, baked into healthy bars and bites, or eaten on its own like cereal. Adventurous cooks could even try sneaking it into baked goods or using it as a nutritious whole-grain breading for fried foods.
What is healthy granola? ›
A healthy granola should contain at least 5 grams of protein, Stahl Salzman says, and ideally closer to 7 grams. Zumpano agrees, but adds that 7 grams "may be ambitious for some granolas." Sprinkle that on a healthy Greek or Icelandic yogurt and your breakfast can easily top 20 grams of filling, energizing protein.
