Granola On Keto: Good Or Bad Idea?

Granola is a popular breakfast food, often made with oats, dried fruit, honey, and nuts. But is it keto-friendly? Traditional granola is not suitable for a keto diet because it contains grains, honey, and other high-carb ingredients that quickly raise carbohydrate content and spike blood glucose levels. However, there are keto-friendly granola options available, typically made with nuts, seeds, and sugar substitutes. These keto alternatives provide healthy fats and curb sweet cravings without disrupting ketosis. While store-bought keto granola can be challenging to find and expensive, homemade keto granola is a viable option, offering customisation and control over ingredients.

Keto-friendly granola options

Granola is usually made with rolled oats, dried fruit, honey, and various nuts. Oats are high in carbs and sugar, which are not keto-friendly. However, there are keto-friendly granola options available. Here are some ideas for keto-friendly granola options:

Commercial Options

• Perfect Keto Nola Bars — These bars are made with high-quality ingredients such as almonds, macadamias, and pecans, and include MCTs for a ketone boost. They have only 1-3 grams of net carbs per bar and are free from added sugars and vegetable oils.
• Lakanto Berry Crunch Keto Granola — This granola includes blueberries and strawberries, and a serving contains only 3g net carbs, 3g protein, and 14g fat. It's a good option for those looking for dairy-free alternatives.
• Purely Elizabeth Apple Walnut Grain-Free Granola — This granola provides 8g net carbs, 5g protein, 12g fat, and 4g added sugar per serving. It includes ingredients such as dried apples and organic coconut sugar, so it may not be suitable for those on a strict keto diet.
• Caveman Foods Almond Butter Crunch Grain-Free Granola — This granola is made with almonds, sunflower seeds, and pumpkin seeds, but it also contains maple syrup, which is not a keto-friendly sweetener. It provides 7 grams of net carbs in a 1/3 cup serving, making it an option for those following a lazy keto or dirty keto diet.
• SOLA Chocolate Raspberry Granola — This granola is made with healthy ingredients like almonds, pumpkin seeds, freeze-dried raspberries, sea salt, and stevia leaf extract. A 1/3 cup serving has 7 grams of protein, 5g net carbs, and 10g fat. It can be enjoyed as a portable snack or soaked in almond milk for breakfast cereal.
• BeeFree Warrior Mix Granola — This grain-free and gluten-free granola is made with pure cocoa, cinnamon, almonds, pumpkin seeds, and sunflower seeds. A serving (1/4 cup) provides 7g net carbs, 4g protein, and 13g fat. It's a good option for vegetarians and paleo keto dieters, but it includes honey, so pay attention to your carb intake.

Homemade Options

• Wholesome Yum's Keto Granola Cereal — This granola is crunchy, grain-free, and has just 2g net carbs. It's made with a base of nuts and seeds instead of traditional oats and can be customized with different flavors.
• The Big Man's World's Keto Granola — This granola uses a combination of nuts, almond flour, and unsweetened shredded coconut flakes to create a crispy and crunchy texture with only 3 grams of net carbs per serving. It's easy to make ahead and store in airtight containers.

Granola ingredients to avoid on keto

Granola is a popular breakfast food, but traditional recipes are not keto-friendly. Oats, dried fruit, and honey are common ingredients in granola, all of which are high in carbohydrates and will spike your blood glucose level.

However, it is possible to make keto-friendly granola by using alternative ingredients. Here are some ingredients to avoid, and keto-friendly alternatives to use instead:

• Oats: Oats are high in carbs and sugar, so they are not suitable for a keto diet. Instead, use a base of nuts and seeds to provide healthy fats that will energize your body. Almonds, pecans, walnuts, macadamia nuts, and hazelnuts are all good options.
• Honey and Other Sweeteners: Honey and other natural sweeteners like coconut sugar and maple syrup are not keto-friendly as they are high in carbohydrates and will raise your blood glucose level. To sweeten keto granola, use sugar substitutes such as stevia, monk fruit, allulose, sugar alcohols, or erythritol. These substitutes will provide sweetness without raising your blood sugar levels.
• Dried Fruit: Dried fruits like berries, cranberries, and raisins are often added to traditional granola for sweetness and flavor. However, these are high in sugar and carbohydrates. If you want to add some sweetness to your keto granola, try using sugar-free dried cranberries, blueberries, or strawberries.
• Chocolate Chips: Traditional chocolate chips are made with sugar and other ingredients that are not keto-friendly. If you want to add chocolate to your keto granola, look for sugar-free or dark chocolate chips, or use cocoa powder.
• Grains: Some granola recipes may include grains such as rice or quinoa. These are not keto-friendly as they are high in carbohydrates. Stick to nut and seed bases for your granola to keep it keto-friendly.

By avoiding these ingredients and choosing keto-friendly alternatives, you can create delicious and satisfying granola that fits within your keto diet.

Making keto granola from scratch

Making keto-friendly granola from scratch is an easy process and a great option for those on a keto diet who are craving a crunchy breakfast or snack. The main ingredients in traditional granola, such as oats, grains, honey, and dried fruit, are not keto-friendly due to their high carbohydrate and sugar content. However, it is possible to make a delicious keto version by substituting these ingredients with nuts, seeds, and alternative sweeteners. Here is a step-by-step guide to making your own keto granola:

Ingredients:

• Nuts of your choice (almonds, cashews, walnuts, macadamia nuts, pecans, hazelnuts, etc.)
• Almond flour
• Unsweetened shredded coconut flakes
• Keto-friendly liquid sweetener (such as keto maple syrup, erythritol, monk fruit sweetener, or stevia)
• Pinch of salt (optional)
• Mix-ins like sugar-free chocolate chips, toasted coconut flakes, keto candy, or chopped-up brownie pieces (optional)

Instructions:

• Preheat your oven to 350°F (180°C).
• Line a large baking tray with parchment paper.
• In a large mixing bowl, combine your favorite nuts, shredded coconut, and almond flour. Make sure the nuts are unsalted and raw. The combination of nuts you choose will determine the final carb count, so choose accordingly.
• Add your chosen liquid sweetener and mix until all the dry ingredients are well coated.
• Transfer the granola mixture onto the lined baking tray and spread it out evenly.
• Bake the granola for around 15-20 minutes, stirring it halfway through. The granola may seem soft, but it will firm up as it cools.
• Remove the granola from the oven once the edges turn golden brown.
• Allow the granola to cool completely on the baking tray.
• Once cooled, use your hands to break the granola into your desired size. If you prefer clusters, keep them on the larger side.

Storage:

You can store your homemade keto granola in an airtight container at room temperature for up to four weeks. For longer storage, place it in a freezer bag and keep it in the freezer for up to six months.

Store-bought keto granola options

There are a variety of store-bought keto granola options available. Here are some of the popular ones:

Kiss My Keto Granola:

Kiss My Keto offers a keto-friendly granola made with healthy fats, minerals, nuts, and seeds. It contains no preservatives or artificial sweeteners and is sweetened with natural sweeteners like coconut oil. It comes in a range of flavours to cater to different taste preferences. A 1/3 cup serving typically contains around 14g of fat and 3g of net carbs.

NuTrail Keto Nut Granola:

NuTrail's Keto Nut Granola is a crunchy, grain-free, and gluten-free option with no added sugars. It comes in seven different flavours, allowing you to find your preferred choice. A 1/3 cup serving contains approximately 16g of fat and 3g of net carbs.

Bubba's Foods Keto Friendly Granola:

Bubba's Foods offers an indulgent keto granola with no sugar alcohol aftertaste. It is grain-free and comes in three decadent flavours. With only 2g of net carbs per 1/3 cup serving, it is a good option for those watching their macros.

Lakanto Cinnamon Almond Crunch Granola:

Lakanto's granola is sweetened with monk fruit and has only 2g of net carbs per serving. It is also grain-free, gluten-free, and sugar-free, making it a good choice for those wanting to stay in ketosis. The ingredients used are high-quality, natural, and non-GMO.

SOLA Granola:

SOLA Granola is a good option for those who want a higher protein content in their granola. It offers 16g of protein per 2/3 cup serving, mostly derived from soy crisp. It comes in five different flavours and is a good choice for those focusing on weight loss due to its low glycemic index.

The Granola Bakery Keto Granola:

The Granola Bakery handcrafts their granola in small batches, ensuring quality. Their keto granola has only 2-3g of net carbs and 5g of protein per 1/3 cup serving. It is made with clean ingredients, free of gluten, grains, soy, and dairy.

How to use keto granola in your diet

Granola is a popular breakfast food, often made with oats, dried fruit, honey, and nuts. However, traditional granola is not keto-friendly due to its high carbohydrate and sugar content. Fortunately, there are keto-friendly granola options available that use nuts, seeds, and sugar substitutes. Here are some tips on how to use keto granola in your diet:

• Snacking: Keto granola is a perfect snack food for dieters as it provides a balanced, healthy meal or snack without spiking your blood glucose levels. Keep it readily available in your purse, pantry, or car to satisfy cravings.
• Toppings: Add keto granola as a topping to your salads, roasted vegetables, yogurt, cottage cheese, or even as a yogurt topping.
• Breakfast: Start your day with a hearty meal by enjoying keto granola with full-fat milk, yogurt, or cottage cheese.
• Meal prep: Whip up a big batch of keto granola and store it in airtight containers to enjoy for up to four weeks. This makes it a perfect meal prep option for busy weeks.
• Dessert: If you're craving something sweet, keto granola can be a guilt-free dessert option.
• Variety: Feel free to experiment with different nuts, seeds, and mix-ins to create a variety of flavors and textures. For example, you can add sugar-free chocolate chips, dried berries, or cinnamon to your keto granola.

Frequently asked questions