No Fat, No Sugar Granola Recipe
Healthy Granola Recipe
Healthy Granola Recipe
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
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
How to Make No Fat, No Sugar Granola
- Mix the oats, seeds, dried fruit and spices in a large bowl. Preheat the oven to 225 degrees.
- Add the no calorie sweetener. Pour over the sugar free maple syrup and mix together thoroughly.
- 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.
- 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.
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
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.
What is your favorite way to eat granola?See results without voting
Granola made with Raisins and salted Sunflower Seeds
|Serving size: 1/2 cup granola|
|Calories from Fat||18|
|% Daily Value *|
|Fat 2 g||3%|
|Saturated fat 1 g||5%|
|Unsaturated fat 1 g|
|Carbohydrates 15 g||5%|
|Sugar 4 g|
|Fiber 2 g||8%|
|Protein 3 g||6%|
|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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