This healthy salted caramel granola is low in sugar, easy to make, and so delicious. You probably noticed a hundred healthy, simple homemade granola recipes, but this sea salt caramel granola is different because it's low in sugar. Caramel granola is out of this world tasty and will become your new favorite low-sugar granola. I used the same base for my dairy-free caramel sauce I used in my magic bars (healthy almond joy) recipe, and it works in this healthy coconut oil granola. I made this healthy granola recipe with no fruit, but feel free to add some dried fruit to the recipe or serve with fresh fruit, like blueberries.
A notable 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 bold, 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, salted caramel granola recipe. You can’t describe how good this caramel granola is, you just have to try it for yourself.
What is the Best Healthy Low Sugar Granola Flavor?
I personally believe this no-refined lower sugar salted caramel granola recipe is the most delicious flavor. It reminds me of caramel popped corn and tastes amazing served with yogurt. If you use traditional coconut oil rather than refined coconut oil, you will add another depth of flavor to this healthy granola recipe.
Healthy Ingredients for Easy Homemade Low Sugar Granola Recipe Made with Coconut Oil!
What's in This Healthy, No fruit, Low Sugar Granola Recipe?
WHOLE ROLLED OATS
Oats are a natural super food because they are 100% whole grain, and contain many vitamins and minerals. Contain fiber is unique in that they are one of the richest sources of rich beta-glucan, a soluble fiber that can help lower cholesterol re-absorption.
HONEY OR MAPLE SYRUP
You can make this simple granola recipe with either honey or maple syrup. If you are vegan, opt for the maple syrup instead. I like using local honey when it's allergy season, because it helps me control my allergies. Maple syrup is full of beneficial nutrients like magnesium, zinc, calcium, iron, and potassium. It also contains antioxidants that can neutralize free radical damage to your body. Honey or maple syrup are a refined sugar option, suitable for this easy healthy homemade crunchy granola recipe.
NUTS, SEEDS, AND ADAPTOGENS
Health and Beauty Benefits of Pumpkin Seeds in Healthy Sea Salt Caramel Granola?
Zinc in pumpkin seeds helps 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 zinc can help deactivate the herpes virus that leads to cold sores? If you tend to suffer from cold sore outbreaks, you might want to consider 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 improve your sleep.
KEY NUTRIENTS OF PUMPKIN SEEDS
Iron | Phosphorus | Zinc | Magnesium | Vitamin K | Copper | Manganese | Omega-6
ALMONDS
I love using almonds in my quick healthy granola recipe, but feel free to switch the nuts out for any nut you personally enjoy, like cashews or walnuts.
What are the Health and Beauty Benefits of Almonds in Caramel Granola Recipe?
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!
Almonds are known as an excellent source of potassium, calcium, vitamin E, magnesium, phosphorus, and even iron. In addition, 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.
Seeking 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 wonderful way to eat them, but 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 reason to buy almonds, here’s another thought for you… Grind them (or buy them) as almond butter!
What are the Health Benefits of Coconut Oil in a Granola Recipe?
Coconut oil is the perfect healthy oil in this healthy granola recipe with coconut oil. The health benefits of using coconut oil far outweigh vegetable oils or butter. If you are concerned with any coconut flavor in your healthy granola recipe, consider using refined coconut oil because it is neutral in flavor.
How Long Will This Homemade Healthy Breakfast Granola Recipe Last While Stored?
This healthy breakfast granola recipe will last for up to a month or two in an airtight container.
Do You Have to Add Maple Syrup When Making This Healthy Sea Salt Caramel Granola?
No. You don't need to add maple syrup when making your homemade granola. It's optional. But, I prefer the taste of maple syrup on my homemade granola. You can use honey instead, but using maple syrup will make this recipe vegan.
What is the Difference Between Maple Syrup and Agave?
Agave is definitely the healthier sweetening alternative to maple syrup. They both have similar sweetening properties and health benefits, but agave is liquid, and liquid sugars can be metabolized more quickly than solid sugars.
How to Make a Healthy Low-Sugar Caramel Granola Recipe?
Salted Caramel Granola Recipe
Ingredients
- 4 Medjool dates pitted
- ¼ cup nondairy milk
- 3 tablespoons maple syrup or honey
- 1 teaspoons vanilla extract
- 3 tablespoons coconut oil melted
- 1 ½ cups rolled oats certified gluten-free, if necessary
- ½ cup raw walnuts
- ¼ cup hemp seeds
- ½ cup buckwheat groats kasha
- 2 tablespoons ground flax seed
- ½ cup raw chopped cashews
- ½ cup almonds sliced or chopped
- ¼ cup pumpkin seeds
- 2 teaspoons ground cinnamon
- ⅛ teaspoon fine sea salt
Instructions
- Preheat the oven to 275 degrees Fahrenheit. Line a baking sheet with parchment paper or a silicone baking mat.
- 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.
- 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.
- Spread out the granola over the baking sheet and bake for 15 minutes. After 15 minutes, stir the granola and spread out again.
- 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.
- The granola will keep at room temperature for about two weeks.
Video
Notes
Nutrition
OPTIONAL GRANOLA RECIPE ADD INS:
You can add some dried fruit to this healthy vegan caramel granola recipe. I also love to add adaptogens to my recipes. Try adding some ashwagandha root powder, ground turmeric with black pepper, maca powder, spirulina, or pitaya powder. One of my personal favorites is the Adaptogenic blend mix by Four Sigmatic.
GRANOLA STORAGE TIPS:
What is the Best Way to Store Sea Salt Caramel Granola?
Granola should be stored in an airtight container at room temperature or in the refrigerator. When you open the granola, let it sit for a few minutes, and then stir before eating. You can store this healthy granola in a mason jar or an airtight container for up to a month or two (trust me, it's not going to last that long!
How Do You Make Granola Crunchy Again?
If you want to make a healthy breakfast granola recipe crunchy again, you can place it on a baking sheet lined with parchment paper and baked at 350 degrees Fahrenheit for 15 minutes. It will turn crunchy!
Which Granola Has Low Sugar?
This granola is lower in sugar than most traditional granola recipes. It is also refined sugar free because I use healthy ingredients rather than traditional table sugar. I prefer natural sweeteners for the extra vitamins and minerals. Coconut sugar is another great option in this healthy chunky granola recipe.
How Do You Serve Healthy Salted Caramel Granola?
Healthy maple granola is an easy breakfast option, and many people consider it a healthy alternative to sugary cereal. This recipe is perfect served with yogurt or even to top a smoothie. You can even form them into granola bars before cooking them in the oven.
How Can I Get My Children to Eat Healthy Granola?
This healthy granola with no fruit is the perfect snack or breakfast idea for children. If you want your children to eat granola, make sure it is a balanced choice. By pairing it with protein rich yogurt, the healthy snack becomes a better blood sugar friendly snack. If you want to add dried fruit to this healthy granola recipe with no fruit, please do so. It's equally delicious, served with fresh fruit.
Enjoy This Delicious Healthy, Crunchy, Salted Caramel Granola Recipe!
I would love to hear if you have ever tried making low sugar granola, and what your previous experience has been with healthy breakfast granola recipes. Will you try this with some yogurt for breakfast or lunch? 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:
- 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.
- 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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