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How to Make Vegan Low-Sugar Caramel Healthy Granola Recipe

Your favorite low-sugar vegan granola.

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This healthy caramel granola recipe is easy to make and so delicious. You have probably have seen a hundred healthy homemade granola recipes, but this one is different. Caramel granola is out of this world tasty and going to become your new favorite low-sugar granola. I used the same base for my dairy-free caramel sauce that I used in my magic bars recipe and it totally works in this healthy granola.

A great thing about this healthy granola recipe is that once you master this basic recipe, the possibilities are endless. You can change out the types of nuts, seeds, and if you’re really adventurous, even the spices. Get creative. You can test out a pumpkin pie spiced granola, instead of just the plain cinnamon spice. I am sure you will fall in love with this healthy homemade granola recipe. You really can’t describe this caramel granola, you just have to try it for yourself.

OATS

Oats are a natural superfood because they are 100% whole grain, and contain lots of vitamins and minerals. Contain fiber and are unique in that they are one of the richest sources of rich beta-glucan, a soluble fiber that can help to lower cholesterol re-absorption.

KEY NUTRIENTS OF PUMPKIN SEEDS:

Iron | Phosphorus | Zinc | Magnesium | Vitamin K | Copper | Manganese | Omega-6

HEALTH & BEAUTY BENEFITS OF PUMPKIN SEEDS:

Zinc in pumpkin seeds helps to support clear skin. Zinc is a mineral known to help keep skin clear, maintain a healthy scalp, and even promote hair growth. Pumpkin seeds are rich in zinc. Did you know that studies have shown that zinc can help to deactivate the herpes virus that leads to cold sores? If you tend to suffer from cold sore outbreaks, you might want to try including foods rich in zinc like pumpkin seeds.

If you have trouble getting your beauty sleep, you might try eating some pumpkin seeds. Pumpkin seeds are a source of tryptophan, which studies suggest can help to improve your sleep.

ALMONDS

Nuts don’t get any more super than almonds! That’s why I added almonds to my low-sugar granola. These delicious, natural snacks offer the highest concentration of nutrients per calorie per ounce, all in a single serving of only 191 calories! Known as a good source of potassium, calcium, vitamin E, magnesium, phosphorus, and even iron, almonds also pack in nearly 13 grams of unsaturated fat and 3.4 grams of fiber (that’s about 14% of the daily recommended value!) in every serving.

Looking to lose weight without overthinking every bite? One study concluded that subjects who added almonds to their regular diets unintentionally upped their intake of healthy options (like plant proteins and fiber) while reducing intake of some less-than-healthy picks packed with cholesterol and sugar (1). Another recent study shows that snacking on almonds can also reduce hunger without leading to weight gain by making us feel fuller, longer (2).

Raw is a great way to eat them, however, dry and roasted varieties are easier on the digestive system which makes it easier for our bodies to absorb the most nutrients in every serving. That is why I included pumpkin seeds in this healthy homemade granola recipe. If that wasn’t enough of a reason to go buy almonds, here’s another thought for you…Grind them (or buy them) as almond butter!

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Low-sugar caramel healthy granola

Low Sugar Caramel Healthy Granola


  • Author: Laura Villanueva
  • Total Time: 25 minutes
  • Yield: 6 cups 1x

Ingredients

Scale
  • 4 Medjool dates, pitted
  • 1/4 cup nondairy milk
  • 3 tablespoons maple syrup or honey
  • 1 teaspoons vanilla extract
  • 3 tablespoons coconut oil, melted
  • 1 1/2 cups rolled oats (certified gluten-free, if necessary)
  • 1/2 cup raw walnuts
  • 1/4 cup hemp seeds
  • 1/2 cup buckwheat groats (kasha)
  • 2 tablespoons ground flax seed
  • 1/2 cup raw chopped cashews
  • 1/2 cup almonds, sliced or chopped
  • 1/4 cup pumpkin seeds
  • 2 teaspoons ground cinnamon
  • 1/8 teaspoon fine sea salt

Instructions

  1. Preheat the oven to 275 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone baking mat.
  2. Combine the dates, milk, maple syrup, coconut oil, vanilla, and salt in a food processor or high-speed blender. Process until smooth, pausing to scrape the sides as necessary. Set aside.
  3. In a large bowl, stir together the oats, walnuts, buckwheat groats, cashews, almonds, hemp seeds, pumpkin seeds, flax meal, and cinnamon. Add the date mixture and stir until combined.
  4. Spread out the granola over the baking sheet and bake for 15 minutes. After 15 minutes, stir the granola and spread out again.
  5. Bake an additional 10 minutes. Keep an eye on the granola, because oven temperatures tend to vary and the granola can burn quickly. A tip to know when it’s ready is that the granola will be a golden-brown color. The caramel mixture can make the granola appear wet, but trust me it will dry up once out of the oven. Let cool completely before crumbling and transferring to an airtight container.
  6. The granola will keep at room temperature for about two weeks.

Notes

Reduced Sugar Tip: This granola is equally as delicious made with lower sugar. You can use 4 dates, instead of 5 dates. I also tried this recipe with only 3 tablespoons of maple syrup and loved it just the same. However, if your taste buds are used to sweeter granola, this might not work for you. I prefer it with the reduced amount of dates and less maple syrup. But, do what works for you.

Keywords: Low-Sugar Granola, Healthy granola, Homemade Granola, Healthy Homemade Granola Recipe, Caramel Granola

ENJOY THIS DELICIOUS HEALTHY CARAMEL GRANOLA RECIPE!

I would love to hear if you have ever tried making low sugar granola and what your experience has been. Let me know what your experience has been with ditching the sugar. Connect with me @Eat_Your_Nutrition on Instagram. I love seeing your photos. #EatYourNutrition #LauraVillanueva

REFERENCES:

  1. Jaceldo-Siegl K, Sabaté J, Rajaram S, Fraser GE. Long-term almond supplementation without advice on food replacement induces favorable nutrient modifications to the habitual diets of free-living individuals. Br J Nutr. 2004 Sep;92(3):533-40. doi: 10.1079/bjn20041223. PMID: 15469659.
  2. Tan SY, Mattes RD. Appetitive, dietary and health effects of almonds consumed with meals or as snacks: a randomized, controlled trial. Eur J Clin Nutr. 2013 Nov;67(11):1205-14. doi: 10.1038/ejcn.2013.184. Epub 2013 Oct 2. PMID: 24084509; PMCID: PMC3898316.

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Certified holistic nutritionist, nutrition and wellness author, content creator, and author. I teach women how to discover effective ways to become the healthiest version of themselves. My refreshing new approach to nutrition and healthy living has inspired many to make positive healthy lifestyle changes. I share many recipes for gut healing too.

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