Low Carb Golden Granola - Vegan Breakfast Recipe - Diet Doctor (2024)

Low Carb Golden Granola - Vegan Breakfast Recipe - Diet Doctor (1)

We know what you're thinking—there's nothing like homemade granola! It is absolutely delicious paired with creamy, full-fat Greek yogurt or coconut cream for a low carb breakfast... or by itself, it's grab-and-go for a filling snack later. Eat up, and you're golden!

August 3 2016 by Anne Aobadia, photo by Emma Shevtzoff, nutritional review by Franziska Spritzler, RD, CDE in Recipes, Breakfast

We know what you're thinking—there's nothing like homemade granola! It is absolutely delicious paired with creamy, full-fat Greek yogurt or coconut cream for a low carb breakfast... or by itself, it's grab-and-go for a filling snack later. Eat up, and you're golden!

USMetric

20 servingservings

Ingredients

  • 8 oz. 230 g pecans or hazelnuts or almonds
  • 2½ oz. (¾ cup) 70 g (200 ml) unsweetened finely shredded coconut
  • 5 oz. (1 cup) 140 g (240 ml) sunflower seeds
  • 4 tbsp 4 tbsp pumpkin seeds
  • 4 tbsp 4 tbsp sesame seeds
  • 4½ oz. (¾ cup) 130 g (180 ml) flaxseed
  • 1 tbsp 1 tbsp turmeric
  • 1 tbsp 1 tbsp ground cinnamon
  • 2 tsp 2 tsp vanilla extract
  • ½ cup (2 oz.) 120 ml (55 g) almond flour
  • 1 cup 240 ml water
  • 4 tbsp 4 tbsp coconut oil

For serving

  • 10 cups (4 lbs) 2.4 liters (1.8 kg) full fat Greek yogurt (4% fat) or coconut cream

This recipe has been added to the shopping list.

Low Carb Golden Granola - Vegan Breakfast Recipe - Diet Doctor (5)

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Making low carb simple

Instructions

  1. Preheat the oven to 300°F (150°C). Chop the nuts coarsely in a food processor or with a sharp knife. Mix all ingredients in a bowl.

  2. Spread out on a baking sheet lined with parchment paper. Roast in the oven for 20 minutes. Be sure to set a timer. Nuts and seeds are heat sensitive and should not get burned.

  3. Remove from the oven and stir the mixture, then return to the oven for about 20 minutes more. Check again. When the granola feels almost dry, turn off the heat and let the granola cool in the residual heat of the cooling oven.

  4. Serve the granola with full-fat Greek yogurt with a tiny bit of vanilla powder and maybe some additional heavy cream. The granola is very nutritious and filling. A third to half a cup (1 dl) will go a long way.

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What did you think? Please share your thoughts in the comment section below!

1 2

85 comments

  1. 51

    tylinds

    July 26 2020

    Do we know how long this will store for?

    Replies: #52, #69

  2. 52

    Reply to comment #51 by tylinds

    Kerry Merritt Team Diet Doctor

    July 26 2020

    Do we know how long this will store for?

    I'm not sure exactly, but if storing in an airtight container, I would think it would keep for at least a week or so.

  3. 53

    Carol Kosy

    August 6 2020

    Please can you stick to the same measurements as you go down the ingredients list....it switches from grams to mls and often the translation of the measurements are wrong eg: 75 ml of dessicated coconut is NOT 200 grams its 75 ml and by the same token 125ml of almond flour is NOT 60g its 125g. I'm not sure even to FOLLOW the recipe as I don't want it to go wrong with lots of expensive ingredients in it :(

    Reply: #54

  4. 54

    Reply to comment #53 by Carol Kosy

    Kerry Merritt Team Diet Doctor

    August 6 2020

    Please can you stick to the same measurements as you go down the ingredients list....it switches from grams to mls and often the translation of the measurements are wrong eg: 75 ml of dessicated coconut is NOT 200 grams its 75 ml and by the same token 125ml of almond flour is NOT 60g its 125g. I'm not sure even to FOLLOW the recipe as I don't want it to go wrong with lots of expensive ingredients in it :(

    Thank you for your feedback! We will pass it along to our recipe team.

  5. 55

    Kate

    August 22 2020

    People seem to be making the assumption that volume in ml is equivalent to weight in g but this is only true for things that have the same density as water - which most solids, and even oils do not - this is also affected by the size of the particles as small particles pack together more tightly, so 200ml of macoroni will weigh more than 200ml of penne. For some things the difference may be small, but the only way to be sure, if you need to be accurate, is to measure out your ingredients by volume (use a measuring jug for example) and then weigh them.

    The alternative is to simply do what I gather the Americans do as standard - and get some measuring cups. Most American recipes measure everything by volume, and it works just the same as doing it by weight - so long as you do use proper measures - a tablespoon measure is accurate, providing you use an actual tablespoon measure and not just a 'tablespoon'. You also need to be aware that a cup (my cup measure says it is 125ml) of whole hazelnuts would weigh less than a cup of ground hazelnuts - because you can't get so many whole ones into the measure (as explained above), so unlike with weight measures you can't just swap out things like that. And you cannot compare the weights and the volumes without weighing each ingredient.

    The slight complication is that European cup measures are slightly different from American ones. This does not matter if you stick to one or the other (in the same way you can't mix metric and imperial in the same recipe without doing a lot of math) but it will clearly affect the calorie count slightly - so if you are using an American recipe, you may want to get some American cup measures.

    Reply: #66

  6. 56

    kate

    August 22 2020

    Ooops! My cup measure is 250ml - I was looking at the half cup! Sorry for any confusion.

  7. 57

    cath.bernard

    August 26 2020

    I made this for the first time tonight it smells and taste amazing can’t wait for breakfast time.
    I was worried about using the turmeric the taste is very very subtle adds a nice colour it is golden.
    Lovely so pleased with myself.

  8. 58

    Sara

    August 27 2020

    I have not done this yet but I added all separate ingredients (minus the vanilla, and choosing a mix of almonds, hazelnuts and walnuts) to a calorie counter and one serving (about 35grams?) should be about 6.6 (not net) carbs and 235cal - this will change depending on whats nuts you use. For whomever is doing keto for weight loss don't forget calorie déficit is still a must no matter what you eat...

  9. 59

    Sinéad

    August 30 2020

    I plugged in the recipe to an analyser and got the following breakdown. In short, granola only = TCarb 5.6g - Fibre 3.7g = *1.9g*

    Nutrition Facts
    Servings: 20
    Amount per serving
    Calories 187
    % Daily Value*
    Total Fat 17.4g 22%
    Saturated Fat 4.9g25%
    Cholesterol 0mg 0%
    Sodium 3mg 0%
    Total Carbohydrate 5.6g 2%
    Dietary Fiber 3.7g 13%
    Total Sugars 1g
    Protein 3.9g
    Vitamin D 0mcg 0%
    Calcium 40mg 3%
    Iron 3mg 16%
    Potassium 159mg 3%

    Source: https://www.verywellfit.com/recipe-nutrition-analyzer-4157076

    Reply: #61

  10. 60

    Reply to comment #50 by Kristin Parker

    Cassieoz

    September 14 2020

    No. I don't think it's reasonable to have to buy the ingredients and make the recipe and divide by 20 only to, potentially, realise that 1 serve is minuscule and not worth me making it. The food is clearly good but you've dropped the ball in the recipe admin DD.

    Reply: #68

  11. 61

    Reply to comment #59 by Sinéad

    Cassieoz

    September 14 2020

    Thanks Sinead but i still don't know what a serve looks like (VERY poor form from DD). If it's 2tbsp, I'm not going to go to the bother of making it. If its 1/2 cup, that's worth having as a meal, so worth buying in the ingredients

  12. 62

    Marianne

    September 16 2020

    I really like this recipe and make it frequently. Still find nutritional info unhelpful though. Would it be possible to do nutrition by 100g standard as well as serving (or at least being clear what weight a serving is)? That's what I'm used to in UK. Then it's easy to compare things.
    Also would like the serving carb count just for the granola (as any added yoghurt will always vary whereas the recipe and quanties of the granola ingredients- nuts etc is specific). I have mine with berries and almond milk anyway..

    Reply: #63

  13. 63

    Reply to comment #62 by Marianne

    Crystal Pullen Team Diet Doctor

    September 16 2020

    I really like this recipe and make it frequently. Still find nutritional info unhelpful though. Would it be possible to do nutrition by 100g standard as well as serving (or at least being clear what weight a serving is)? That's what I'm used to in UK. Then it's easy to compare things.
    Also would like the serving carb count just for the granola (as any added yoghurt will always vary whereas the recipe and quanties of the granola ingredients- nuts etc is specific). I have mine with berries and almond milk anyway..

    Thank you. I shared your feedback with our recipe team.

    Replies: #67, #72

  14. 64

    Marianne

    September 16 2020

    Thanks Crystal!

  15. 65

    Rebecca

    September 17 2020

    I just made this and im SUPER HAPPY! If done correctly, it tastes brilliant!! I actually put a sprinkle of erythritol in mine.

    A lot of you are saying how small a serving is but its very filling! I love adding this to my greek yogurt as a treat. I wouldnt have as a main mean but this is perfect for someone that isnt used to eating in the mornings. I am one of them. Also having this for lunch has made my lunch break exciting again.

    A good recipe and tastes GOLDEN.. Literally :P

  16. 66

    Reply to comment #55 by Kate

    Una

    September 18 2020

    Simple - just weigh your solids and measure your liquids as they do in Britain and Cinturntal mainland Europe. American cups are outdated and very unreliable. My American friends dusdikevitvas well, and use British cookery books.

  17. 67

    Reply to comment #63 by Crystal Pullen

    Una

    September 18 2020

    Yes, it's not just the UK but the EU too. Per 100g is standard practice!

  18. 68

    Reply to comment #60 by Cassieoz

    Una

    September 18 2020

    Yes, it's not just the UK but the EU too. Per 100g is standard practice!

  19. 69

    Reply to comment #51 by tylinds

    Una

    September 18 2020

    Make 5 servings at a time if you're on your own. It's what I do and eat it over 7 with something else in between. I also keep it in the fridge.

  20. 70

    Christine

    November 4 2020

    I have made the recipe, and it seems like rather a lot of water - 30 mins did not dry it out in the oven. Now I am not sure whether it will keep well or will be too wet. Flavour is excellent, though. Next time I make it, I will use much less water.

    Reply: #71

  21. 71

    Reply to comment #70 by Christine

    Crystal Pullen Team Diet Doctor

    November 5 2020

    I have made the recipe, and it seems like rather a lot of water - 30 mins did not dry it out in the oven. Now I am not sure whether it will keep well or will be too wet. Flavour is excellent, though. Next time I make it, I will use much less water.

    The recipe shows a cook time of at least 40 minutes, two sets of 20 minutes. It is ok if you have to go a little beyond the 40 minutes as well. I am glad you enjoyed the flavor!

  22. 72

    Reply to comment #63 by Crystal Pullen

    Marianneball2

    November 6 2020

    Any update please?

  23. 73

    Amy

    November 7 2020

    I've just made this, smells amazing and tastes amazing doesn't look like 10 servings though 🤔 I'll come back when it's gone to see how many servings I have getting out of it

  24. 74

    Amy

    November 8 2020

    For serving I did 2 tablespoon of granola and 100g of full fat greek yoghurt 😋 Absolutely delicious

    Reply: #75

  25. 75

    Reply to comment #74 by Amy

    Kerry Merritt Team Diet Doctor

    November 8 2020

    For serving I did 2 tablespoon of granola and 100g of full fat greek yoghurt 😋 Absolutely delicious

    So glad you enjoyed it!

  26. 76

    debgorman3

    December 16 2020

    Is the flour necessary as I would be unable to find it in the country I live in?

    Reply: #77

  27. 77

    Reply to comment #76 by debgorman3

    Kristin Parker Team Diet Doctor

    December 16 2020

    Is the flour necessary as I would be unable to find it in the country I live in?

    We have not tested this recipe without the almond flour, but it should still work well.

  28. 78

    Grace

    January 17 2021

    What is the water for? The method doesn’t mention it.

    Reply: #79

  29. 79

    Reply to comment #78 by Grace

    Kerry Merritt Team Diet Doctor

    January 17 2021

    What is the water for? The method doesn’t mention it.

    Hi, Grace! It's included in Step 1 when it states "Mix all ingredients in a bowl." Hope this helps!

  30. 80

    Tracey

    January 23 2021

    I've made this a number of times now. Its a great alternative to standard mueslis. A serve works out to be 39/40 grams, which is about what I would have had of a standard muesli, if I was counting calories. (Muesli is very high cal) I rely on the weights to measure ingredients. I certainly hope they are accurate.

  31. 81

    Janet

    March 17 2021

    I don’t know why, but this turned out awful for me. It's dry as grain and just as tasteless. I sprinkled in two more measures of cinnamon and a packet of stevia but those didn't add anymore flavor.

  32. 82

    Christine

    April 20 2021

    I've replaced the Tumeric with Cardomon, plus I add chia seeds and a couple tbs of Swerve to the recipe. I've replaced the flaxseed with a ground flax/psyllium. Love it, I've always got some ready to go.

  33. 83

    Ukjan

    June 7 2021

    I have made this recipe for some time now and love it. I did add a pinch of black pepper to help the curcumin to be absorbed. I use stevia to give it a bit more sweetness. I did make one batch which seemed wetter but just left it in the oven longer turning it every so often. I also keep the nuts in large chunks as I prefer them that way. Something to get your teeth into. When I feel really decedent I layer berries, granola and then yogart and finish with ground flaxseed. Done and gone to heaven!

  34. 84

    Don

    December 9 2021

    I genuinely don’t know how to thank you for this website enough! THANK YOU!!!!!!

    Reply: #85

  35. 85

    Reply to comment #84 by Don

    Kerry Merritt Team Diet Doctor

    December 10 2021

    I genuinely don’t know how to thank you for this website enough! THANK YOU!!!!!!

    Thanks so much, Don!

1 2

Leave a reply

Low Carb Golden Granola - Vegan Breakfast Recipe - Diet Doctor (2024)

FAQs

Can I eat granola on a low carb diet? ›

Can you eat granola on a low carb diet? Yes, you can, if you can find the right granola. Most mass-market granolas have 20 or more grams of carbs per serving, which are often derived from high sugar contents. Think you have to sacrifice your low-carb diet and consume carb-rich granolas?

Is granola anti-inflammatory? ›

Many types of granola contain healthy ingredients that may offer numerous benefits, including reduced inflammation and improved blood pressure, cholesterol, blood sugar, and gut health.

Is granola good for weight loss? ›

High-fiber foods, like the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Dietary studies have found eating a high-fiber diet can help you lose weight. Dried fruit and nuts also contain antioxidants, like vitamin E, which can lower inflammation in the body.

What granola is keto-friendly? ›

Nature's Path Organic Grain Free Maple Almond Granola, 8 Ounce (Pack of 6), Non-GMO, Keto Friendly, Paleo Friendly, Gluten Free, 6g Plant Based Protein. This product has sustainability features recognized by trusted certifications.

Is keto granola good for weight loss? ›

Keto granola is the ideal snack food for dieters: you can get a balanced, healthy meal or snack without spiking your blood glucose level, which makes you hungrier sooner. It also won't ruin your attempt to reach ketosis. Here's how you can use it in all levels of your keto diet.

Is homemade granola good for diabetics? ›

Granola is a whole grain oat product that may help moderate blood sugar levels after meals. Furthermore, combining it with dairy products may improve postmeal blood sugar levels compared with mixing granola with nondairy alternatives ( 13 , 14 ).

What happens if you eat no carbs for a week? ›

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness. It's not clear what kind of possible long-term health risks a low-carb diet may pose.

How many carbs per day to lose weight? ›

As far as how many carbohydrates to eat, Pratt says 100 to 150 grams of carbohydrates is safe for most people who are trying to lose weight. It may be better for some people to eat carbs consistently throughout the day. “You can also break it up evenly with 40 to 50 grams of carbs per meal,” she says.

What are the disadvantages of granola? ›

Here are downsides and potential risks of consuming granola:

High consumption of sugar raises the risk for health issues like weight gain, obesity, heart disease and type 2 diabetes. High in calories, with about 200 to 240 calories per half-cup serving (which isn't very big!).

What is no 1 anti-inflammatory food? ›

Anti-inflammatory Foods

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements. Vegetarians and vegans have options, too.

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.

Which is the healthiest granola? ›

What's the healthiest granola you can buy?
  • Back Roads, Ancient Grains (unsweetened)
  • Bear Naked Granola, Fruit & Nut.
  • Bob's Red Mill Honey Almond Granola.
  • Kind Healthy Grain Clusters, Raspberry With Chia Seeds.
  • Nature's Path Honey Almond Granola.
  • Purely Elizabeth Original Granola.
  • Wildway Grain-Free Granola, Banana Nut.
Apr 23, 2024

What is the healthiest way to eat granola? ›

Smoothie with Granola

Try adding it to your favorite smoothie to give it an extra boost of fiber from the whole grains, healthy fats and added flavor. It's also an easy way to increase calories in a smoothie. Personally, I think it would be a delicious addition to my Strawberry Peanut Butter Smoothie!

Is it okay to eat granola every day? ›

Yes, granola can be eaten daily. As part of a balanced diet and if the portions are checked. Go for healthier options with less added sugars and saturated fats to get the most out of it.

Can I eat granola on a no carb diet? ›

Most store-bought granola are not keto-friendly since most are grain-based and include enormous amounts of sugar. Some granolas, however, such as our Nutty No Grainer Mediterranean, are keto-friendly.

What is lazy keto menu? ›

A lazy keto diet consists of low-carb foods like meat, fish, full-fat dairy and non-starchy vegetables, but limits high-carb foods such as bread, potatoes, sugary snacks and some fruits. If you've tried the keto before and found it too tedious, lazy keto could be a good compromise.

Is Oatmilk allowed in keto? ›

Is oat milk keto-friendly? Oat milk is made by blending oats with water and separating the liquid from the solids. Even though it's lower in carbs than oatmeal, oat milk isn't considered keto-friendly either. One cup of oat milk has approximately 17 g of net carbohydrates.

How much granola should I eat a day to lose weight? ›

How much granola should you eat a day? The prevailing belief is that you should consume 45-50g of granola daily. This is frequently the recommended portion size on the granola cereal package. Suggested portion sizes are often 45g, only about three tablespoons full.

Can I eat granola and still lose weight? ›

So, is granola good for losing weight? Yes, it can aid in weight loss. However, you need to control your portion size to make sure you get all the nutrients, and it keeps you full for a longer time. Nonetheless, read and select the ingredients and contents of any cereals you eat carefully.

How to use granola for weight loss? ›

Tips to help granola work for your weight-loss plan

Sprinkle a tablespoon on a salad featuring dark, leafy greens, fresh fruit, and cheese. Make a granola-oatmeal mix. Mix together 1/2 cup of granola and 1/2 cup of old-fashioned dry oats. Oatmeal, by itself, is low in calories and high in fiber.

Does granola raise A1C? ›

However, general guidelines for diabetes meal planning indicate that carbohydrates can affect blood sugar levels more than other foods. This is because carbohydrates get converted into sugar by our bodies after eating. Because granola contains carbohydrates, it can spike blood sugar levels in some people with diabetes.

What granola does not have sugar in it? ›

Cascadian Farm Organic Granola with No Added Sugar, Coconut Cashew, 14 oz. One of the best and healthiest options since it has no added sugar! Another bonus is that it contains 4 grams of fiber per ⅔ cup serving, a heftier portion than many competing brands.

What brand of yogurt is best for diabetics? ›

What Yogurt Is Best for People with Diabetes?
  • Chobani Zero Sugar Greek Yogurt.
  • Dannon Light & Fit Zero Sugar.
  • fa*ge Total 2% Plain Greek Yogurt.
  • Kit Hill Greek Style Plant-Based Yogurt.
  • Oikos Triple Zero Blended Greek Yogurt.
  • Oikos PRO Ultra-Filtered Yogurt.
  • Siggi's Lower Sugar Skyr.
Mar 20, 2024

What snack foods have no carbs? ›

Incorporate zero-carb snacks like cheese, hard-boiled eggs, and pork rinds for satisfying crunch and flavor. Nuts, in moderation, can be part of your zero-carb snack repertoire.

What foods are discouraged in a low-carb diet? ›

Here are 14 foods to limit on a low carb diet.
  • Some bread and grains. Bread is a staple food in many cultures but is typically high in carbs. ...
  • Some fruit. ...
  • Starchy vegetables. ...
  • Pasta. ...
  • Cereal. ...
  • Beer and mixers. ...
  • Sweetened yogurt. ...
  • Juice.
Aug 10, 2023

Are oats OK on low-carb diet? ›

Oatmeal is high in net carbs, which doesn't fit the low carb, high fat strategy needed to achieve ketosis. Chia seeds, flaxseed, hemp hearts, and almonds are all possible substitutes for oatmeal, whether you make them into porridge or enjoy mixing them with other foods.

Which cereals are low in carbs? ›

Quick links
  • Best for variety: Magic Spoon Variety Pack.
  • Best for vegans: Catalina Crunch Cereal.
  • Best for a low carb content per serving: Promix Whey Isolate Protein Puffs.
  • Best for those with diabetes: Kay's Naturals Honey Almond Protein.
  • Best for those with a paleo diet: ProGranola Vanilla Cinnamon Cluster.

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