Thursday, September 29, 2022

Can You Have Granola On Keto

The Best Keto Granola Recipe With Nuts And Seeds

Keto Granola Recipe (2g Net Carbs!)

The idea for a low carb granola cereal recipe was inspired last year when I made my sugar-free candied pecans. As I tossed the pecans in egg whites and vanilla, it occurred to me that crushed nuts tossed in the same coating would make a grain-free granola that could double as a keto cereal.

When I decided to try making my own keto granola recipe, I knew I had to try it with vanilla and egg white as the binder, just like I did for the candied pecans. This low carb granola also has some butter for more flavor . Dont skip that, but you can use ghee or coconut oil for a dairy-free option if you need to!

Even with the egg white, however, youve still got to make sure the gluten-free granola will stay together. How to do that and keep the crunch, though?

The solution was adding some golden flax seed meal, since that tends to bind things together as well. It worked marvelously in my recent cauliflower hash browns recipe, and fortunately, it worked out for this low carb granola too.

This low carb cereal recipe uses hazelnuts, almonds, and pecans . All yummy, and all perfect for a keto cereal recipe. You can use any combination of nuts that you prefer because this sugar-free cereal recipe is so versatile. Check out this low carb keto food list for other good options.

Whichever nuts you choose to include in your low carb granola, you need to process them in order. The key is to pulse the harder nuts first, then add the softer ones later, so that they all get chopped uniformly.

What Not To Eat On A Keto Diet

Now that you know all the tasty low-carb foods you can enjoy on a keto diet, its important to know what is off-limits if you want to stay in ketosis.

Remember that portion size matters. One or two Hersheys Kisses probably wont kick you out of ketosis, but an entire share size bag of Peanut M& Ms likely will.

Are Pumpkin Seeds Keto

The bulk of this keto granola recipe is made up of nuts and seeds.

So you may be wondering if ingredients like pumpkin seeds, also known as pepitas, are keto friendly.

This recipe calls for a ½ cup of pumpkin seeds, which will have 17 grams of total carbs. There are also 12 grams of fiber, leaving us with 5 net carbs.

There are 10 servings in this recipe, so thats only 0.5 net carbs per serving from the pumpkin seeds!

So are sunflower seeds keto as well? The ¼ cup in the recipe will have 7 grams of total carbs and 3 grams of fiber for 4 net carbs in the whole recipe.

Both pumpkin and sunflower seeds are perfect ingredients for your low carb granola!

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Diabetic Kitchen Cinnamon Pecan Granola Cereal

Diabetic Kitchen offers a wide range of sugar-free products, and one thats coincidentally suitable for those following the keto diet is their cinnamon and pecan kero granola. Its super sweet with a strong cinnamon taste and has only 3 grams of net carbs in a serving but plenty of dietary fiber! It contains mostly keto ingredients, such as sliced almonds, coconut chips, coconut oil, and stevia. But it also has puffed brown rice. Luckily, its only in small amounts and this doesnt impact the total carb count too much.

Nutrition : 160 calories | 14g fat | 3g net carbs | 4g protein

Developing A Recipe For Keto Granola Clusters

Super Crunchy Keto Granola Recipe

The recipe for these delicious granola treats was actually based off my favorite keto granola bar recipe. I love these bars, and I find them almost hard to resist when I make them. So I knew they were perfect as the base for my granola clusters, but I did make a few changes along the way.

For one, I skipped the cranberries and chocolate chips. I also used more pecans and less almonds, and used pumpkin seeds instead of sunflower seeds.

Finally, I used Swerve Brown for part of the sweetener, allowing me to skip molasses or Yacon syrup. All of these changes made the recipe lower in carbs and just as delicious as it was before.

And for a fun little flavor twist, I used maple extract in place of the vanilla. But really, either would be fine.

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What Do Customers Think Of This Product

Following NNG Mediterraneans rollout, weve gotten nothing but positive feedback.

I use the Mediterranean Blend on salad every day and cant think of a salad without it. It totally makes it ping!

Carol Ross, loyal True North Granola fan

Since this is our first attempt at making a keto-friendly granola, wed love for even more customers to try it and let us know how we did. Keto or not, we encourage you to experience the magic of NNG Mediterranean for yourself.

How To Make Low Carb Granola

1.) Get all your ingredients ready. Then pulse the nuts in a food processor until you are left with smaller and larger pieces. After that, do the same with the pumpkin and sunflower seeds.

2.) Combine your nuts and seeds, unsweetened coconut chips , flaxseed, protein powder, smooth almond butter and some water in a large mixing bowl with a spatula.

3.) See how nice and moist the mixture looks? Now it’s time to up the flavor. Stir in granulated sweetener, vanilla extract and freeze dried raspberries.

4.) Pour the low carb granola mix onto a parchment paper lined baking sheet and press it down into an even layer.

5.) This is how your uber healthy granola looks after you’ve baked it for 30 minutes!

6.) See how firm it has become? Crunchy granola clusters coming up!!

7.) Once the granola has cooled down, break it into larger and smaller clusters, however you like it most. Then add another 2 tbsp of freeze dried raspberries for a burst of colour. There you go – you’ve got yourself a healthy, grain free breakfast “cereal”!

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How To Use Granola For Breakfast

My faaavorite way to enjoy crunchy keto nut granola is in a big bowl with lots of milk. It beats all sugary boxed cereals any day! Enjoy your homemade granola by the bowlful with your preferred dairy or plant-based milk, or with cool and creamy yogurt.

Or get fancy with it and layer granola, yogurt, and fresh fruit for a delicious slightly less low-carb snack or breakfast parfait.

You can also use this fantastic grain-free granola recipe as a base for our Keto Cereal Bars!

Tips For Making Granola Clusters

Keto Granola Recipe & 3 Easy Keto Breakfast Ideas To Do With It

As I experimented with this recipe, I did learn a few useful things along the way.

For one thing, if you want truly crunchy clusters, you need to use erythritol based sweeteners. At one point, I tried using some other sweeteners and it made the clusters so soft. They were delicious but you couldnt pick them up without having them fall apart in your hands.

Also, pressing the mixture down firmly onto the pan is key to getting them crisp. It can feel a bit greasy, so use some parchment or waxed paper overtop as you press down.

The edges will get more brown than the center so if you want to remove them early and keep baking the rest, you can do so. And as always with recipes like this, let it cool completely before breaking into clusters or chunks. It wont be fully crisp until you do.

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Why We Love This Gluten

If you are looking for a gluten-free and grain-free granola, that also happens to be low carb and keto, you have found a winner!

This simple Keto Granola Recipe is loaded with nuts and seeds, and slightly sweetened with keto-friendly sweetener. Its comforting and satisfying to help you stick to your diet!

But this isnt just for those following strict dietary rules Anyone that enjoys a hearty bowl of crunchy granola will love our recipe. Its chock full of healthy plant-based protein and fiber, with no cane sugar. We made many batches to try different blends of ingredients, and this combination is the absolute best.

How Many Carbs Are There In Keto Granola

This is a difficult one to answer as it depends if you keep this recipe as it is or substitute different nuts and quantities of each nut!

As made a 40-gram serving will have in the region of 7 grams of carbs, hence why you have to be careful as you can soon eat too much and go over your 20 grams of carbs a day.

This isnt too much of a worry if you are looking for a low-carb granola recipe as you can eat this liberally!!

Read Also: Low Carb Bologna

Elan Keto Dark Chocolate Granola

Elan granola is a producer of low sugar granola made to be a balanced meal of its own.

Its made with crushed cacao beans and mixed with coconut for a keto friendly chocolate coating. And its free of processed, artificial, or cheap filler ingredients.

Elan also provides a satisfaction guarantee and a refund if not happy with the product. Again, it shows that company stands behind their product.

Now, a fair warning. It has 2 grams of added sugar, but net carbs are still 4 grams per serving. This is technically keto friendly, if it fits your daily macros then you are good to go.

The keto flavor is perfectly great to eat all its own, but you can also mix it with almond milk or low-carb Greek Yogurt.

This will make the texture more chewy, if you want more crunch then just eat it straight out of the bag.

Serving size: 1/3 Cup Calories: 170 Total fat: 16g Net Carbs: 4g Protein: 4g

Ingredients For Grain Free Granola

Keto Cinnamon Crunch Granola Cereal

As always, you will find the complete recipe and instructions below, this is just a quick overview of the items you will need for this recipe:

  • Coconut Flakes: you will need flakes for this recipe, not shredded coconut
  • Almonds: salted or unsalted, your preference
  • Macadamia Nuts: salted or unsalted, your preference
  • Cinnamon

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Customize Your Keto Granola

So remember when I said this recipe is customizable?

Well, if peanut butter isn’t your thing although you probably already know that it definitely is my thing you can sub in any nut or seed butter that you like!

Of course, you’ll want to keep an eye on the carb count on those nut butters since it might change the final product’s total net carbs.

Whatever you choose to do though, I don’t recommend skipping the nut butter for this recipe.

It adds a lovely richness to this low carb granola that balances out all the flavors. Not to mention, it binds all of the other ingredients together.

Another way to take this low carb granola recipe over the top is by adding some fresh berries a couple of strawberries on this would be fantastic and/or keto chocolate chips!

Customizing Your Keto Granola Recipe

For this recipe, dont forget the coconut oil , as it gives this keto granola recipe a richness that helps balance out the flavors. It also serves as a glue that holds all of the other ingredients together. Add some fresh berries or keto chocolate chips to this homemade keto cereal to make it even better.

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Gather Your Ingredients For Keto Granola

For this recipe, you’ll need chopped almonds, chopped hazelnuts, and unsweetened desiccated coconut. You’ll also need some mixed seeds, ground cinnamon, almond butter, two egg whites, and vanilla extract.

If you don’t already follow a keto diet, the one ingredient that you’ll need that might be unfamiliar to you is erythritol. “Erythritol is considered to be a Keto-safe sweetener, as it doesn’t affect blood sugar levels unlike normal sugar,” Bryant says. “It’s derived from natural sources and it works roughly the same as normal sugar in how it looks, feels, and the amount needed. All in all, a great replacement to add that little bit of sweetness!”

High In Protein And Healthy Fats

KETO GRANOLA // The BEST & easy low carb cereal recipe

Whenever possible, choose cereals that offer some protein or fat, or both. High protein and fat content improve satiety after a meal by slowing down digestion helping you avoid cravings between meals.

Protein also plays a role in other essential body processes like muscle growth and maintenance, hormone production, immunity, and energy production. The functions of dietary fat include providing energy, hormone production, protecting organs, and transporting fat-soluble vitamins.

Keto-friendly ingredients that add protein to cereal include nuts, seeds, collagen, and milk proteins , while those that add fat include nuts, seeds, coconut oil, MCT oil, and cocoa butter.

Compare the nutrition labels of any keto cereals to find out the exact amount of protein and fat present per serving so you can make the best choice.

Also Check: Is Fairlife Keto Friendly

A Keto Granola Recipe

Which brings us to the question – is granola a low carb food?

The answer is simple. Absolutely! If you make your own.

This keto granola takes only 10 minutes to prepare. It iss jam-packed with flavor and low carb, grain-free, sugar free, gluten-free goodness.

There’s not a single grain in sight

Instead on loading up on carbs for breakfast, you’ll be feasting on nutrient-dense nuts, seeds and coconut chips. The recipe is not only low in carbs, but also high in fiber due to a generous portion of flax. Even better, it’s also high in protein thanks to a scoop of unflavoured whey protein powder.

Friends, this low carb granola will SUPERCHARGE you.

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Why Is Milk Bad For Keto

Milk but especially evaporated and dry milk are not healthy keto foods. This is because they are high in lactose. Milk has around 5% lactose, evaporated milk has around 10% lactose, and dry milk has 50% lactose. Lactose is a milk sugar that does affect blood glucose levels the same way regular sugar does.

Natures Way MCT Oil vs Kiss My Keto

Finding granola thats low-carb and tasty is tough. To make your search easier, check out this list of the 9 best keto granola brands to buy for your yogurt breakfast and parfaits.

Crunchy granola is a breakfast staple many people see as an ideal health food. It is also a common favorite of outdoorsy types because of its convenience and versatility. And speaking of versatility, there are more ways to enjoy granola than you can count: in parfaits, cookies, fruit salads, puddings, and trail mix, to name a few.

Butis granola keto-friendly?In the traditional sense of the word, granola is not keto-friendly. While there are plenty of keto granola brands to buy out there, most of these keto breakfast cereals contain oats, sweeteners, dried fruit, and other high-carb stuff compatible with the keto diet.

Keto-friendly granola, on the other hand, has nuts as the main ingredient and low-carb substitutes like stevia sweeteners. The best keto granola brands, though, will emphasize quality and will be serious about macros: theyll have less than net carbs in a ½ cup serving but lots of fat, protein, and dietary fiber.

How To Make Keto Granola Bars


This section shows how to make the best keto granola bar recipe with step-by-step photos and details about the technique. For full instructions, see the recipe card below.

  • Prep oven. Preheat to 350 degrees F and line a baking dish with parchment paper.
  • Chop nuts. Add almonds to a food processor, pulsing only a few times, then add pecans and pulse again until nuts are about 1/4 inch in size.
  • Add dry ingredients. Transfer nuts to a bowl and add pumpkin seeds, shredded coconut, hemp seeds, Besti, and salt.
  • Mix wet ingredients. In a separate bowl, combine almond butter, egg, and vanilla.
  • Combine. Add nut butter mixture to dry ingredients. Fold in most of the chocolate chips, reserving a few tablespoons for later.
  • Press. Push the mixture firmly into the prepared baking dish and press remaining chocolate chips into the top.
  • Bake. Keep in the oven until edges turn golden brown.
  • Cool and cut. Cool the sugar free granola bar recipe completely in the pan before removing. Lift the parchment paper out and slice into bars.

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How To Store Low Carb Granola Cereal

Just a quick note: this keto granola recipe makes quite a few servings, so you need to store it carefully. The best way is in airtight containers, in a cupboard or pantry .

If you do this, you should be able to store your no carb granola for quite some time. Personally, Ive done it for a few weeks with no problems at all. It will even stay nice and crisp when its kept airtight! You can use the fridge, but theres no need.

I try to keep this nutty low carb granola around at all times. Its so good with unsweetened vanilla almond milk, and maybe some fresh raspberries thrown in. Another great option is to use it as topping for a parfait, like this triple berry crisp smoothie parfait.

I have to confess though sometimes I eat this keto granola straight out of the container. I can never have too many snacks that I can eat one-handed at work, and this is regularly one of them.

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