The BEST Keto Granola - Nut-Free and Dairy-Free

 

The BEST Keto Granola is not only Nut-Free and Dairy-Free but is super easy to make and absolutely delicious to eat.  With only a handful of ingredients and a couple of minutes of baking, this keto granola is the perfect treat!  Eat it like a bowl of cereal with milk or add it to  your favourite  keto yogurt, this crunchy and satisfying granola will quickly become a staple in your pantry!

Living a low carb, gluten-free and processed sugar free lifestyle can sometimes have you miss some of those childhood comfort foods.

Cereal and granola being two of the most popular breakfasts across the world, I decided that it was high time to come up with a keto, low carb recipe that would fit the bill.

By taking my Keto Copycat Coconut Clusters recipe and  simply changing some key ingredients, the most delicious Keto Granola was created!

 

 

What makes this the BEST Keto Granola?

• only requires 6 ingredients
• only take minutes to make
• it is nut-free, dairy-free and highly customizable
• it actually truly taste better than the store-bought version
• it has less than 1 gram of sugar per serving
• it only require 1 bowl to clean
• it is the perfect way to start your day
• add a little milk or yogurt for the perfect breakfast
• Non-GMO, gluten-free, kosher and vegan-friendly
• it is much cheaper to make than they are to buy

 

WHY MAKE A  DAIRY-FREE AND NUT-FREE KETO GRANOLA?

Have you noticed how much more of our population have increased sensitivities to gluten, nuts and dairy?

According to WebMD, approximately 65% of the human population has a reduced ability to digest lactose after infancy.

Can you believe that?!!!

As for making this granola nut-free, new research being presented at the American College of Allergy, Asthma and Immunology (ACAAI) Annual Scientific Meeting suggests that nut allergies in children has increased 21 % since 2010, and that nearly 2.5% of U.S. children may have an allergy to peanuts and other type of nuts.

Since I want this to be a family-friendly recipe, I decided that making it nut-free and dairy-free would cover all households!

 

 

BUT WHAT ABOUT COCONUT?

Despite the name, Coconut actually is NOT really considered a nut.  It is actually classified under the "drupe" category although you will see some botanist that will describe it as a fruit, nut or seed.  

99% of people that are allergic to nuts do NOT have an allergy to coconut.

However, with that being said, if you or your child have a nut allergy, you should talk to your doctor about what foods to avoid.

Even though coconut isn't really a nut, some people who are allergic to tree nuts (like almonds, cashews, and walnuts) are also allergic to coconut.

 

HOW DOES THIS KETO NUT-FREE AND DAIRY-FREE GRANOLA COMPARE TO STORE-BOUGHT GRANOLA?

FOR ½ CUP SERVING OF BARE NAKED GRANOLA:

• Calories: 210
• Fat: 5 g
• Total Carbohydrate: 40 g
• Dietary Fiber: 5 g
• Sugar: 7 g
• Protein: 6 g

FOR ½ CUP SERVING OF MY KETO NUT-FREE AND DAIRY-FREE GRANOLA:

• Calories: 149
• Fat: 13.9 g
• Total Carbohydrate: 3.4 g
• Dietary Fiber: 2.7 g
• Sugar: 0.9 g
• Protein: 5 g

As you can see, the nutritional profile is comparable in total calories and protein. 

However, when it comes to the amount of sugar, my Keto Granola has under 1 g of sugar whereas the store-bought granola has 7 g of sugar and 40 g of carbs!!

 

 

WHAT INGREDIENTS DO YOU NEED TO MAKE THIS NUT AND DAIRY-FREE KETO GRANOLA?

• unsweetened coconut flakes
• sprouted (or raw) pumpkin seeds
• raw unsalted sunflower seeds
• chia seeds
• coconut oil
• sweetener
• OPTIONAL - maple extract, coconut extract, vanilla, etc...

 

WHAT TYPE OF SWEETENER CAN I USE TO MAKE THIS KETO GRANOLA?

FOR A PALEO OPTION - use coconut sugar

FOR A VEGAN OPTION - use any type of sugar including white or maple

FOR A KETO OPTION - use any sugar substitute including Monk Fruit, Erythritol or Allulose

 

HOW DO YOU MAKE THIS NUT AND DAIRY-FREE KETO GRANOLA:

• Preheat the oven to 350 degrees F.
• Prepare a 9 x 13 rimmed baking dish or any other size rectangular or circular size rimmed pan by lining it with parchment paper or aluminum foil
• Add the coconut, seeds and salt to a medium-size mixing bowl and stir to combine the ingredients
• Pour coconut oil over the dry ingredients and stir it well so that the coconut oil covers all the dry ingredients.
• If using, add in additional extract flavourings such as vanilla or maple
• Add the sweetener to the bowl and stir to make sure that the sweetener is covering all the sides of the coconut and the seed
• Spread the mixture into the baking dish in a single layer
• Bake for 8-10 minutes or until the coconut begins to brown stirring at the half-way point.
• Remove from the oven and let it cool completely

 

WHAT CAN I SUBSTITUTE SOME OF THE INGREDIENTS WITH?

 

• use any type of seed or nut in equal amounts
• use flax or hemp seeds instead of chia seeds
• use butter or palm shortening instead of coconut oil
• use regular sugar instead of sweetener
• use maple extract or maple syrup instead of the vanilla extract

 

HOW DO YOU STORE THIS KETO GRANOLA?

You can store this granola in an air tight container on the counter at room temperature for 7 days.  You can store it in the fridge for 14 days and in the freezer for over 3 months.

 

 

TIPS, TRICKS AND SUBSTITUTIONS:

• make sure that the pan you use is rimmed so that when you mix the granola it doesn't fall off 
• I have only tried this recipe with raw seeds and am unsure of how they would turn out if you use roasted seeds but I think they should turn out just fine (if you make them with roasted seeds, let me know how they turn out!)
• I don't suggest using salted seeds as I think it may make the granola too salty
• Make sure you stir the mixture at the half-way point to brown all the sides of the granola