Granola is a popular breakfast food and on-the-go snack. However, it typically contains grains, honey, and other sources of both sugar and carbohydrates, making it unsuitable for a ketogenic diet.
However, it is possible to make granola keto-friendly with a few small changes.
This article covers the nutritional information and net carb count of granola, how to make keto granola, and where to buy low-carb granola bars to replace the standard high-carb options.
What is granola?
Granola is a breakfast cereal and snack made with oats, nuts, and some kind of sweetener, usually either honey or brown sugar. It may also include dried fruits, chocolate, or other sweet additives.
People often serve granola with milk, yogurt, fresh fruit, and extra honey. Granola is also a common topping on ice cream or baked fruit desserts, such as cobbler or crumble.
A typical granola contains the following macronutrient breakdown:
serving size: 1/2 cup
Calories: 280 calories
net carbs: 22 grams
the basic: 6 grams
sugar: 8 grams
protein: 6 grams
Fat: 18 grams
Is granola keto friendly?
Because of the oat base and added sweeteners, traditional granola is not suitable for the keto diet.
However, it is possible to make low-carb granola that tastes very similar to standard granola, but without the sugar or carbs.
For an easy dairy-free, gluten-free, and low-carb recipe, combine two ingredients from each of the categories below:
Nuts and seeds:
- macadamia nuts
- sunflower seeds
- pumpkin seeds
- chia seeds
- Sesame seeds
- monk fruit (or lakanto)
- Maple syrup is keto friendly
- Coconut Oil
- Grass-fed butter
- coconut flakes
- Unsweetened shredded coconut
- Low carb chocolate chips
- cocoa nibs
- Peanut Butter
- almond butter
- egg white
Heat the oven to 325 degrees Fahrenheit.
Whisk all of your ingredients together in a food processor until everything is incorporated and most of the nuts are chopped into large pieces.
Spread the raw granola on a baking tray lined with parchment paper and bake at 325 F for 15 minutes, until golden brown at the edges.
For a keto breakfast, you can serve sugar-free granola with almond milk or another low-carb milk alternative. You can also eat it as a portable snack, or use it to decorate your favorite keto dessert.
Keep homemade granola in an airtight container for up to a week.
You can also try these recipes that include keto granola:
If you’re missing out on granola bars on your keto diet, you might want to try them Nola Bars.
Nola bars are a smooth, chewy, keto-friendly alternative to traditional granola bars. They’re made with nutrient-dense, high-quality ingredients like almonds, organic coconut, MCT oil, and dark chocolate chips, and they’re naturally sweetened with erythritol, allulose, stevia and monk fruit.
Nola Bars Gluten free, paleo, vegan, low carb, and perfect for the ketogenic diet. Each strip contains:
- 2 grams net carbs
- 0g of added sugars
- 12 g fat
- 3 grams protein
- Contains no artificial ingredients, gums or fillers
Natural granola does not fit into the keto diet.
However, it’s easy to make homemade granola that cuts down on carbs and sugar and replaces them with healthy, nutrient-dense ingredients.
If you’re not in the mood for baking, you can also try Nola Bars – a great alternative to traditional high-carb granola bars.
Not in the mood for granola? you can find Lots of other keto snacks that satisfies your cravings without sabotaging your health goals.