For those following a ketogenic diet, finding satisfying and convenient breakfast options can sometimes be a challenge. Traditional granola, often loaded with oats and sugar, is typically off-limits. However, this keto blueberry granola recipe offers a delicious and healthy alternative, packed with nutrients and flavor while remaining low in carbohydrates. It’s a versatile treat that can be enjoyed in various ways, making it a valuable addition to your keto meal plan.
Why Keto Granola?
The misconception that “healthy” foods are unlimited can be a pitfall, even on a keto diet. Granola, in particular, can be deceptively high in carbohydrates due to its oat and sugar content. This keto granola recipe addresses this issue by eliminating grains and using low-carb sweeteners, allowing you to enjoy a satisfying crunch without derailing your ketogenic goals.
Core Ingredients and Their Benefits
This keto granola recipe relies on a blend of nuts, seeds, and unsweetened coconut to provide a satisfying crunch and a wealth of nutrients.
- Nuts: Almonds, pecans, and walnuts form the base of this granola, offering healthy fats, protein, and fiber. Nuts contribute to satiety and provide essential vitamins and minerals.
- Seeds: Sunflower seeds and pepitas (pumpkin seeds) add extra crunch and are excellent sources of vitamins, minerals, and antioxidants.
- Unsweetened Coconut: Unsweetened dried coconut flakes add a subtle sweetness and a pleasant texture to the granola.
- Blueberries: Dried blueberries provide a burst of fruity flavor and antioxidants. For a lower-carb option, consider using freeze-dried blueberries or sugar-free dried cranberries.
Sweeteners and Flavor Enhancers
To achieve the desired sweetness without adding carbohydrates, this recipe utilizes keto-friendly sweeteners and flavor enhancers.
- Monk Fruit and Erythritol: These natural sweeteners provide a sugar-like taste without impacting blood sugar levels.
- Vanilla Extract: A touch of vanilla extract enhances the overall flavor profile of the granola.
- Cinnamon: A hint of cinnamon adds warmth and complexity to the taste.
Recipe: Blueberry Nut Keto Granola
This recipe is designed to be budget-friendly and family-friendly, using readily available ingredients.
Read also: Low-Carb Granola Option
Ingredients:
- 1 cup sliced almonds
- 1 cup pecans
- 1 cup walnuts
- ½ cup raw, unsalted sunflower seeds
- ½ cup raw, unsalted pepitas (pumpkin seeds)
- ½ cup unsweetened coconut flakes
- 1 cup dried blueberries (or sugar-free dried cranberries)
- 2 teaspoons ground cinnamon
- ¼ cup coconut oil (melted) or vegan butter
- 2 teaspoons pure vanilla extract
- ¼ cup erythritol and monk fruit sweetener (or other keto-friendly sweetener)
Instructions:
- Preheat the oven to 300 degrees Fahrenheit (150 degrees Celsius). Line a large baking sheet with parchment paper.
- Prepare the Nuts and Seeds: Pulse the almonds, walnuts, and pecans in a food processor until you have a mixture of smaller and larger pieces. Don't over-process! Repeat with the pumpkin and sunflower seeds.
- Combine Dry Ingredients: Place the nuts, seeds, coconut flakes, and cinnamon in a large mixing bowl. Mix well.
- Combine Wet Ingredients: In a small bowl, mix the melted coconut oil (or vegan butter), sweetener, and vanilla extract.
- Mix Wet and Dry Ingredients: Pour the coconut oil-sweetener-vanilla mixture over the nuts and seeds in the bowl and mix well until everything is evenly coated. The mixture should be sticky. If it's still dry, add another tablespoon of water.
- Spread on Baking Sheet: Spread the granola in a thin layer on the prepared baking sheet. Press down on it gently with fingers or with the bottom of a bowl or glass to create an even layer.
- Bake: Bake the granola for 30 minutes, stirring it once halfway through to ensure even browning. If you feel that the granola at the centre of the baking tray is not browned enough after 30 minutes, place it back into the oven and bake it a bit longer, watching carefully to prevent burning. Check the granola after about 20 minutes of baking! You don't want the edges to burn, which can happen if they're too thinly spread.
- Cool and Break into Pieces: Remove from the oven and let cool completely on the baking sheet. Once cooled, break the granola into pieces and place in a jar.
Tips for Success
- Shop Smart: Prices for nuts, seeds, and sweeteners can vary widely. Shop around at different stores, including ethnic markets and big box stores, to find the best deals.
- Control Sweetness: Adjust the amount of sweetener to your liking. Start with ¼ cup and add more if desired. Keep in mind that increasing the sweetener may require a longer baking time to evaporate the additional moisture.
- Customize Your Granola: Feel free to experiment with different nuts, seeds, and spices to create your own unique flavor combinations.
- Watch Carefully While Baking: Granola can burn easily, so keep a close eye on it during the baking process. Stirring halfway through and adjusting the baking time as needed will help prevent burning.
- Achieving Clumps: For granola with irresistible crunchy clusters, consider using ground flaxseed or chia seeds as a "glue" to help the ingredients bind together. Alternatively, egg white can be used instead of flax seeds.
Serving Suggestions
This keto blueberry granola is incredibly versatile and can be enjoyed in many ways:
- With Yogurt and Berries: Sprinkle granola over your favorite yogurt (Greek or dairy-free) and top with fresh or frozen berries for a complete and satisfying breakfast.
- With Almond Milk: Enjoy a bowl of granola with unsweetened almond milk or other dairy-free milk such as coconut milk or hazelnut milk.
- As a Snack: Grab a handful of granola for a quick and nutritious snack.
- As a Topping: Use granola as a topping for low-carb crumbles or other desserts.
- With Cream: For an indulgent treat, sprinkle granola over a dollop of cream.
Storage Instructions
Store the cooled granola in an airtight container in a cool, dark place for up to two weeks. For longer storage, freeze the granola for up to 6 months.
Nutritional Information
Each ⅓ cup serving of this keto granola contains approximately:
- Calories: 236
- Protein: 6 grams
- Net Carbs: 4 grams
Read also: Easy Low-Carb Cheese Crackers
Read also: Keto Calorie Counting: A Detailed Guide