No Fat, No Sugar Granola Recipe

Healthy Granola Recipe

Healthy Granola
Healthy Granola | Source

Healthy Granola Recipe

5 stars from 1 rating of No Fat, No Sugar Granola

Easy, Diet Granola

Love granola? Wish you could find a sugar free, fat free recipe? I've tried several versions and come up with this one, which lets you add different ingredients to make your favorite granola flavor. Best of all, because it has no added fat or sugar, it has very low calories too, only 137 calories for 1/2 cup (most granolas are over 200 calories).

Cook Time for Healthy Granola

Prep time: 10 min
Cook time: 1 hour 30 min
Ready in: 1 hour 40 min
Yields: 12 servings of 1/2 cup each

Ingredients for Healthy Granola

  • 4 cups Old Fashioned Oatmeal
  • 1/2 cup to 1 cup Raisins or other dried fruit, (cranberries or dates are good too)
  • 1/4 cup Sunflower, Pumpkin or other seeds
  • 1/2 cup Sugar Free Syrup, Mrs. Butterworth's is best
  • 1/2 cup no calorie granulated sweetener
  • 2 teaspoons cinnamon
  • 1/2 teaspoon nutmeg

Baking Granola

Granola baking on pan.  Spread granola out on the pan to bake.
Granola baking on pan. Spread granola out on the pan to bake. | Source

How to Make No Fat, No Sugar Granola

  1. Mix the oats, seeds, dried fruit and spices in a large bowl. Preheat the oven to 225 degrees.
  2. Add the no calorie sweetener. Pour over the sugar free maple syrup and mix together thoroughly.
  3. Spread the mixture out on cookie sheets that have been covered with foil or parchment. Bake at 225 degrees until the granola is dry, about 1 to 1 1/2 hours. Stir several times to help the mixture dry evenly.
  4. Take pans out of oven and cool before putting in airtight container. Serve as a cereal or with yogurt and fruit. You can also use as a topping for pudding or ice cream, or as a snack.

Granola Variations

Making different flavors of granola is easy. In fact, your best bet may just be looking in the cupboard to see what you have available. Here are some suggestions:

  • Vanilla Almond Granola: Add 1/2 cup almonds (instead of sunflower seeds) to the granola mix, and 1 TB vanilla to the maple syrup before pouring on the mix.
  • Apple Cranberry Granola: Omit nuts and add 1/2 cup chopped dried apples and 1/2 cup cranberries. Add 1/2 cup of applesauce to the maple syrup and stir well before pouring on the granola.
  • Dark Chocolate Cranberry Granola: Add 1 TB of unsweetened chocolate to the Oats instead of the cinnamon and nutmeg. Add cranberries instead of raisins. For even more chocolate taste, after the granola is cooled, add 1/2 cup of dark chocolate chips (sugar free if you can find them).
  • Date Pecan Granola: Omit the cinnamon and nutmeg and add 1 TB of vanilla to the maple syrup. Instead of raisins, add 1/2 cup of chopped dates. Add 1/2 cup of chopped pecans instead of sunflower seeds.

Easy No Fat or Sugar Granola

Granola | Source

Is Granola a Health Food?

The main ingredients in granola can be very healthy for you, as you can see below. However, no granola will be healthy it if has a lot of added fats and sugars. Most store-bought Granola has a lot of added fat and sugar, and so do most homemade granola recipes.

When researching to make my recipe, I found that most recipes used 1/2 cup of oil and over 1 cup of brown sugar, along with often also adding honey or maple syrup. While canola or olive oil that is found in many homemade granola recipes is "good" oil, adding any oil to granola makes it have more fat and calories. No one really needs the extra sugar either. I decided to try to use alternatives to make a granola that was tasty, but not full of fats and sugar. Here is why granola is good for you:

Oatmeal is a terrific health food. Oats contain a kind of fiber called beta-glucan which helps to lower cholesterol. One-half cup of oats per day can lower you cholesterol by up to 23%. Moreover, oats also have antioxidants which help prevent cardiovascular disease. As if that wasn't enough, oats contain many important minerals and vitamins including magnesium, fiber, copper, vitamin B1, copper, zinc, and chromium.,

Cinnamon: Recently, scientists have been confirming the ancient practice of using cinnamon for health. Cinnamon can help glucose levels for type 2 diabetics and seems to help with reducing cholesterol.

Sunflower Seeds and Pumpkin seeds both have phytosterol compounds which reduce cholesterol and also help the immune system. Sunflower seeds are also very high in Vitamin E, which is an anti-inflammatory.

Raisins: Although adding raisins to your granola does add some natural sugars, studies have suggested that people who eat raisins regularly have lower blood glucose levels and lesser hunger levels. Apparently, the sugars from raisins are satisfying and keep blood sugar levels in diabetics more stable.

Granola Poll

What is your favorite way to eat granola?

  • as a cereal with milk
  • with yogurt
  • on top of fruit
  • as a snack
  • other--tells us your favorite way to eat granola below in the comments!
See results without voting

Granola made with Raisins and salted Sunflower Seeds

Nutrition Facts
Serving size: 1/2 cup granola
Calories 137
Calories from Fat18
% Daily Value *
Fat 2 g3%
Saturated fat 1 g5%
Unsaturated fat 1 g
Carbohydrates 15 g5%
Sugar 4 g
Fiber 2 g8%
Protein 3 g6%
Cholesterol 0 mg
Sodium 9 mg
* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.

Low Sugar, No Fat Granola Recipe

The video below shows the process of making granola which can be helpful to view if you haven't done it before. This recipe is a fairly common version of the healthy granola recipes on the Internet. It is labeled no sugar and no fat, but she actually does use fruit juice, lots of dried fruits and coconut. While these are better than brown sugar, honey and adding a lot of oil, they do give added sugar and fat.

Even so, if you aren't trying for a complete no sugar, no fat recipe, you might want to give this variation a try. Looking at lots of granola recipes, and trying out many in my own kitchen has definitely made me realize that granola making has lots of variations and that is what makes it interesting. I'd love to hear some of your own granola making stories and recipes in the comments!

Healthy Granola with Fruit Juice

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Comments 11 comments

Lauren Noble 15 months ago

Granola is a great, healthy snack. I personally enjoy granola with fruit and yogurt or even in the shape of granola bars! While it is a healthy snack, it is also quite tasty. The tips and advice you shared give many different ways to try and enjoy granola.

Laura Schneider profile image

Laura Schneider 2 years ago from Minneapolis-St. Paul, Minnesota, USA

Brilliant! I can't wait to try this and share it with my mom, who's on a low fat no salt or sugar diet! Thanks for sharing!

randomcreative profile image

randomcreative 2 years ago from Milwaukee, Wisconsin

It sounds delicious! I'm sure that you don't miss the fat or sugar at all. Thanks for sharing.

Hendrika profile image

Hendrika 2 years ago from Pretoria, South Africa

Thanks for your help I am going to try it and see what happens.

AliciaC profile image

AliciaC 2 years ago from British Columbia, Canada

Thank you very much for this recipe. I love the idea of making healthy granola!

VirginiaLynne profile image

VirginiaLynne 2 years ago from United States Author

Great Jean--I've been making some different variations of it and will be posting my results. My son wanted some that was a little sweeter, so I have experimented with adding a little sugar, but no fat. It tastes really good and didn't add as many calories as I expected since I used the sugar in conjunction with the sugarfree maple syrup.

Jean Bakula profile image

Jean Bakula 2 years ago from New Jersey

Wow, that sounds great! I began eating granola back in the 1970s (I hate to age myself) but realized how fattening it was. But I like it, and will definitely try this recipe.

VirginiaLynne profile image

VirginiaLynne 2 years ago from United States Author

Hi Sallybea! I also like the nuts, and you are right that it does put the calorie and fat content up, but 1/4 cup doesn't add too much and if you use sunflower or sliced almonds (or if you chop the peanuts) then it really can go through the whole granola.

VirginiaLynne profile image

VirginiaLynne 2 years ago from United States Author

Hi Hendrika--I don't know if you have that syrup in South Africa. There are several companies who make it here in the United States. The best is Mrs. Butterworths. I am working on some other recipes and I'm pretty sure that you can substitute about 1 cup of any no calorie sweetener for the syrup. Then to make the mixture stick together, you can just add water, but something with more flavor works better. The hard part is that most of the things you would use will add some sugar, so if you don't want any sugar, it will be harder. If you don't mind a little bit, you can try applesauce, fruit juice or yogurt. You can also use egg white to hold the mixture together, but you will want to add something liquid also. I think that milk or a milk substitute might work too.

sallybea profile image

sallybea 2 years ago from Norfolk

That looks yummy. I love to add peanuts and sunflower seeds but I doubt that does anything good for to the calorie or fat content:)

Hendrika profile image

Hendrika 2 years ago from Pretoria, South Africa

Thank you for this recipe. Can you please tell me a little more about the sugarless syrup? I do not know it here in South Africa

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