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Is Granola Keto-Friendly?

Granola is a popular breakfast food and on-the-go-snack. However, it usually contains grains, honey, and other sources of both sugar and carbohydrates, making it unsuitable for a ketogenic diet. 

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That said, it’s 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 standard high-carb options. 

What is Granola?

Granola is a breakfast cereal and snack food made of oats, nuts, and some kind of sweetener, typically either honey or brown sugar. It may also include dried fruit, chocolate, or other sweet additions. 

People often serve granola with milk, yogurt, fresh fruit, and additional honey. Granola is also a common topping on ice cream or baked fruit desserts, like cobblers or crumbles. 

Granola Nutrition Facts and Carb Count

Typical granola contains the following macronutrient breakdown:

Serving size: 1/2 cup

Calories: 280 kcal

Net Carbs: 22g

Fiber: 6g

Sugar: 8g

Protein: 6g

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Fat: 18g

Is Granola Keto-Friendly?

Because of its oat base and added sweeteners, traditional granola is not suitable for a keto diet. 

However, it’s possible to make low-carb granola that tastes very similar to standard granola, but without the sugar or carbs. 

Simple Keto Granola Recipe

For an easy dairy-free, gluten-free, low carb granola recipe, combine a couple ingredients from each of the categories below:

Nuts and Seeds:

  • Almonds
  • Pecans
  • Hazelnuts
  • Pistachios
  • Macadamia nuts
  • Sunflower seeds
  • Pumpkin seeds
  • Chia seeds
  • Flax seeds
  • Sesame seeds

Sugar-free Sweeteners:

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  • Monk fruit (or Lakanto)
  • Stevia
  • Erythritol
  • Keto-friendly maple syrup

Healthy Fats:

  • Coconut oil
  • Grass-fed butter
  • Coconut flakes
  • Unsweetened shredded coconut
  • Low-carb chocolate chips
  • Cacao nibs

Binding Agents:

  • Peanut butter
  • Almond butter
  • Egg white

Optional Flavorings

  • Vanilla extract
  • Cinnamon

Directions:

Preheat your oven to 325 F. 

Pulse all your ingredients together in a food processor until everything is incorporated and most of the nuts are chopped into large pieces. 

Spread your raw granola out on a parchment paper-lined baking sheet and bake at 325 F for about 15 minutes, until golden brown at the edges. 

For a keto breakfast, you can serve your sugar-free granola with almond milk or another low-carb milk alternative. You can also eat it plain as a portable snack, or use it to top 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:

Nola Bars: The Best Keto-Friendly Granola Bars

If you miss granola bars on the keto diet, you may want to try Nola Bars

Nola Bars are a soft, 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 are naturally sweetened with erythritol, allulose, stevia, and monk fruit. 

Nola Bars are gluten-free, paleo, vegetarian, low-carb, and perfect for a ketogenic diet. Each bar contains:

  • 2g net carbs
  • 0g added sugars
  • 12g fat
  • 3g protein
  • no artificial ingredients, gums, or fillers

Final Thoughts

Normal granola doesn’t fit into a keto diet. 

However, it’s easy to make homemade granola that cuts out the carbs and sugar and replaces them with healthy, nutrient-dense ingredients. 

If you aren’t in the mood to bake, you can also try Nola Bars –– they’re a great alternative to traditional high-carb granola bars. 

Not in the mood for granola? You can find plenty of other keto snacks that satisfy your cravings without sabotaging your health goals.

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