Crunchy Keto Granola Recipe - Only 2g Net Carbs • Low Carb with Jennifer (2024)

FAQs

Can I eat granola on a no carb diet? ›

Traditional granola is typically high in carbohydrates due to ingredients like oats, dried fruit, and sweeteners, making it unsuitable for a strict ketogenic diet. However, you can make or purchase keto-friendly granola alternatives using low-carb ingredients like nuts, seeds, coconut flakes, and sugar substitutes.

Keto granola is the ideal snack food for dieters: you can get a balanced, healthy meal or snack without spiking your blood glucose level, which makes you hungrier sooner. It also won't ruin your attempt to reach ketosis. Here's how you can use it in all levels of your keto diet.

Because the keto diet limits carbs to about 25 grams of net carbs per day, look for cereals that contain 5 grams or less of net carbs per serving. Some of the most popular keto cereal brands are: Magic Spoon. Snack House.

On the keto diet, you are allowed to have no more than 50 grams of net carbs per day – and the fewer, the better! But by focusing on “net” rather than “total” carbs, you won't be denying your body the essential fiber it needs for proper function.

Granola tastes so good, but all those calories can be hard for weight loss. One cup of store-bought granola adds up to 500 calories easily. On a 1500-calorie diet, you're a third of the way there already!

How much granola should you eat a day? The prevailing belief is that you should consume 45-50g of granola daily. This is frequently the recommended portion size on the granola cereal package. Suggested portion sizes are often 45g, only about three tablespoons full.

The Bottom Line

Granola is healthy in small amounts, especially because oats, nuts, seeds and dried fruit in granola provide some fiber that's good for heart and gut health. However, granola can also be a rich source of calories, saturated fat and sugar, depending on the brand you buy.

Eating more than 50 grams of carbs may disrupt ketosis.

Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.

Keeping daily carb intake under 50 grams on the ketogenic diet is recommended, although some people may need to restrict their intake to 20-30 grams. Different tools, such as carb manager, MyFitnessPal, and NutritionLabel.com, can accurately track carb intake.

Is 25 net carbs allowed on keto diet? ›

To achieve optimal ketone levels, you must restrict your carb intake. Most people on the keto diet restrict their carb intake to less than 50 grams of total carbs — or 25 grams of net carbs — per day ( 1 ). Net carbs refer to the total number of carbs minus the amount of fiber.

Eating typical granola on the keto diet isn't a good idea. Keto involves eating very low sugar and low carb, and most granolas you can buy at the grocery store have significantly more carbs than is ideal for getting into – and staying in – ketosis.

Bananas. Bananas may be great for muscle recovery, reducing bloat, and calming an upset stomach, but they're on the list of foods you can't eat on the keto diet. With 25g of carbs per 100g serving, bananas are too high in carbs.

However, the oats in granola have been combined with nuts and honey or other added sweeteners, which increases the amount of sugar and calories. In fact, 100 grams of granola can contain around 400–500 calories and nearly 5–7 teaspoons of sugar ( 22 , 23 ).

High-fiber foods, like the oats and whole grains found in granola, fill you up and keep you feeling fuller longer. Dietary studies have found eating a high-fiber diet can help you lose weight. Dried fruit and nuts also contain antioxidants, like vitamin E, which can lower inflammation in the body.

Specifically, try to eliminate whole and refined grains, baked goods, fruits, milk, yogurt, beans, legumes, pasta, bread, sugar-sweetened beverages, and starchy vegetables like peas and corn. Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea.

You can eat either hot or cold cereal on the keto diet, just make sure the carb content is low, and that it's made with keto friendly ingredients. If there's 5-6 grams or less of net carbs, that's a good start, but also pay attention to the protein amount, as this is what will keep you fuller for longer.

Store-bought granola is often high in sugar (and have at least 9 grams per ¼ cup serving), and therefore high in carbs. Any granola with at least 5 grams of added sugar is probably not the healthiest choice. Thankfully, low-carb granola does exist.