Grain-Free Granola: Keto-Friendly Or Just A Fad?

The keto diet is a popular choice for those looking to cut down on their carbohydrate intake. But does that mean you have to give up on your favourite breakfast cereals? Not necessarily! Grain-free granola is a great alternative for those who want to stick to their keto diet without sacrificing taste and texture.

Grain-free granola is typically made with nuts, seeds, coconut chips, and natural sweeteners like erythritol, monk fruit, or stevia. It is baked in the oven until golden brown and crunchy, and can be enjoyed with milk, yoghurt, or as a snack on its own.

So, if you're looking for a delicious and nutritious breakfast option that fits within your keto diet, grain-free granola could be the perfect choice!

Nuts and seeds

When making keto granola, you can use a variety of nuts and seeds, including almonds, hazelnuts, pecans, walnuts, macadamia nuts, cashews, Brazil nuts, pumpkin seeds (pepitas), sunflower seeds, flax seeds, chia seeds, and sesame seeds. It is best to use a combination of nuts and seeds to ensure that no one type overpowers the others.

Before adding the nuts and seeds to the granola mixture, it is important to process them in a food processor until they are in large pieces. This will create a chunky texture in the granola.

Some recipes also call for toasting the nuts and seeds before adding them to the granola. Toasting brings out the best in them and adds a nice golden color. However, it is important to keep an eye on them to avoid burning.

In addition to nuts and seeds, other common ingredients in keto granola include sweetener, egg whites, butter or coconut oil, and flavorings such as vanilla or cinnamon. The sweetener used should be an erythritol-based sweetener, as this helps the granola to crisp up properly. Butter or coconut oil is used as a binder, and egg whites can also be added to help bind the ingredients together.

Sweeteners

Erythritol

Erythritol is a sugar alcohol that is commonly used as a low-carb sweetener. It has a similar taste and texture to sugar, but with a much lower calorie count. Erythritol is known for its ability to produce a crisp and crunchy texture in keto granola. However, it is important to note that erythritol can have a cooling effect, which some people may find unpleasant.

Monk Fruit Sweetener

Monk fruit sweetener, also known as monk fruit extract, is a natural sweetener that is derived from the monk fruit. It is much sweeter than sugar, so only a small amount is needed. Monk fruit sweetener has a mild flavor and is often combined with other sweeteners like erythritol to enhance its sweetness. It is a suitable option for those who want to avoid sugar alcohols like erythritol.

Allulose

Allulose is a type of sugar that is found in small amounts in certain fruits, such as raisins and figs. It is very similar to table sugar in terms of taste and texture, but it has a fraction of the calories. Allulose is known to produce a softer and less crispy texture in keto granola compared to erythritol.

Xylitol

Xylitol is a sugar alcohol that is naturally found in small amounts in various fruits and vegetables. It has a similar sweetness level to sugar but with a lower calorie count. Xylitol can also have a cooling effect, and it may take longer for the granola to crisp up when used as a sweetener.

Stevia

Stevia is a natural sweetener that is extracted from the leaves of the Stevia rebaudiana plant. It is a zero-calorie sweetener that is much sweeter than sugar, so only a small amount is needed. Stevia has a distinct flavor that some people may find bitter or licorice-like. It is often combined with other sweeteners to enhance its sweetness and mask its bitter aftertaste.

Keto Maple Syrup

Keto maple syrup is a sugar-free alternative to traditional maple syrup. It is usually made with a combination of erythritol, water, natural flavors, and a thickening agent like xanthan gum. Keto maple syrup provides the same sweetness and flavor as regular maple syrup but without the high sugar content. It is a suitable option for those who want to avoid sugar alcohols.

When choosing a sweetener for keto granola, it is important to consider the desired texture, taste, and potential side effects. Some people may prefer to use a combination of sweeteners to achieve the desired level of sweetness and crispness. Additionally, it is always a good idea to start with a smaller amount and adjust to taste, as too much sweetener can overpower the other flavors in the granola.

Binding ingredients

Flaxseed Meal:

Flaxseed meal is a popular binding agent in keto granola. It not only helps bind the dry ingredients but also adds a mild nutty flavour and a boost of nutrients, including omega-3 fatty acids and fibre.

Egg White:

Egg whites act as a natural binder and are often used in combination with flaxseed meal. They help hold the granola together without altering the flavour.

Butter or Coconut Oil:

Unsalted butter or melted coconut oil can serve as binding agents and also enhance the flavour of the granola. Butter adds a rich, creamy taste, while coconut oil provides a subtle coconut flavour.

Sweeteners:

Sweeteners like monk fruit, erythritol, or keto maple syrup not only add sweetness but also help bind the ingredients together. They create a sticky texture that helps form clusters during baking.

Almond Flour:

Almond flour, made from blanched almonds, is sometimes used in keto granola to help bind the ingredients and create those desirable crunchy clusters. It has a finer texture than almond meal, resulting in a less gritty granola.

Molasses:

Although optional, blackstrap molasses can be used as a binding agent and also adds a unique depth of flavour to the granola. It has a lower glycemic index compared to other sweeteners.

Flavourings

The flavourings you can add to your grain-free granola are almost endless. You can go for a classic vanilla flavour, or add cinnamon, gingerbread, peanut butter, or pumpkin spice. You can also add dried berries, such as cranberries, blueberries, or strawberries, to add a burst of fruity flavour.

If you're feeling extra indulgent, you can add chocolate chips to your granola. You can also melt peanut butter and mix it in with the regular butter for a peanut butter twist.

For a more savoury option, you can add a pinch of salt to the mixture.

If you're making your own granola, you can also switch up the nuts and seeds you use. For example, you could use walnuts, macadamia nuts, or Brazil nuts.

If you're looking for a substitute for egg whites, you could try aquafaba or flax eggs.

Baking instructions

Step 1: Preheat the oven

Preheat your oven to a temperature between 250°F/120°C and 350°F/180°C. Line a large baking tray with parchment paper and set aside.

Step 2: Prepare the dry ingredients

In a large mixing bowl, combine your choice of nuts, seeds, coconut flakes/chips, and sweetener. You can toast the nuts and seeds lightly in a pan or skillet before adding them to the bowl.

Step 3: Prepare the wet ingredients

In a separate bowl, whisk together melted butter or coconut oil with vanilla extract and/or maple extract. You can also add in an egg white or two at this stage.

Step 4: Combine the wet and dry ingredients

Pour the wet mixture over the dry ingredients and stir until well combined.

Step 5: Spread the mixture onto a baking sheet

Transfer the combined mixture onto the prepared baking sheet and spread it out evenly. You can use a spatula or your hands to pat it down into a uniform layer, about 1/4 to 1/3 inch thick.

Step 6: Bake the granola

Place the baking sheet in the preheated oven and bake for 15 to 30 minutes, until the granola is golden brown and crispy. Stir the mixture halfway through the baking time to ensure even cooking.

Step 7: Cool and break apart the granola

Remove the granola from the oven and let it cool completely before breaking it into clusters or chunks. The granola will continue to crisp up as it cools, so don't worry if it seems soft at first.

Step 8: Storage

Store your keto granola in an airtight container at room temperature for up to four weeks. You can also freeze it for up to six months.

Frequently asked questions