Healthy & Special Diets > Low-Sodium Recipes > Low-Sodium Breakfasts > Homemade Granola with Unsalted Nuts

Low-Sodium Homemade Granola with Unsalted Nuts and Seeds

A delicious and healthy low-sodium granola recipe using unsalted nuts, seeds, and naturally sweetened with maple syrup. Perfect for a satisfying breakfast or snack.

Prep Time
15 minutes
Cook Time
25-30 minutes
Servings
About 8 cups
Ingredients
  • 3 cups Rolled Oats
  • 1 cup Unsalted Almonds
  • 1/2 cup Unsalted Pecans
  • 1/4 cup Unsalted Sunflower Seeds
  • 1/4 cup Unsalted Pumpkin Seeds (Pepitas)
  • 1/3 cup Maple Syrup
  • 1/4 cup Unsweetened Applesauce
  • 1 teaspoon Vanilla Extract
  • 1 teaspoon Ground Cinnamon
  • 1/2 cup Optional: Dried Fruit (Unsweetened)

Preparation

Preheat Oven: Preheat your oven to 300°F (150°C). Line a large baking sheet with parchment paper. This will prevent the granola from sticking and make cleanup easier.

Combine Dry Ingredients

In a large bowl, combine the rolled oats, unsalted almonds, unsalted pecans, unsalted sunflower seeds, and unsalted pumpkin seeds. Mix well to ensure an even distribution of the ingredients.

Combine Wet Ingredients

In a separate bowl, whisk together the maple syrup, unsweetened applesauce, vanilla extract, and ground cinnamon until well combined. Ensure there are no lumps in the applesauce.

Combine Wet and Dry

Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated. Make sure no dry oats remain at the bottom of the bowl.

Bake the Granola

Spread the granola in an even layer on the prepared baking sheet. Bake for 25-30 minutes, stirring every 10 minutes, or until the granola is golden brown. Watch closely to prevent burning, especially around the edges.

Cool and Add Optional Dried Fruit

Remove the granola from the oven and let it cool completely on the baking sheet. It will crisp up as it cools. Once cooled, stir in the optional unsweetened dried fruit, such as raisins, cranberries, or apricots (chopped).

Storage

Store the granola in an airtight container at room temperature for up to 2 weeks. Enjoy it with yogurt, milk, or as a topping for fruit.

Nutrition Facts Estimated per 100g of product

(Note: This is an estimate and may vary based on specific ingredients used.)

  • Calories: ~450-500
  • Fat: ~25-30g
  • Sodium: ~Very Low (depending on ingredients)
  • Carbohydrates: ~50-60g
  • Fiber: ~8-10g
  • Protein: ~10-12g

Other Important Considerations for Nutrition

This recipe focuses on low-sodium content. Always check labels on individual ingredients to ensure they are indeed unsalted. Using unsweetened dried fruits helps keep sugar content in check. Adjust maple syrup quantity to your taste preferences. Always consult with a healthcare professional or registered dietitian for personalized dietary advice.

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FAQ

  • Can I substitute other nuts and seeds?

    Yes, you can substitute with other unsalted nuts and seeds that you enjoy. Just keep the total quantity roughly the same.
  • Can I use a different sweetener?

    You can use other liquid sweeteners like honey or agave nectar, but be mindful of the sugar content and adjust the quantity as needed. Maple syrup is generally preferred for its flavor and lower glycemic index.
  • How do I prevent the granola from burning?

    Stirring the granola every 10 minutes during baking helps to prevent burning. Also, be sure your oven temperature is accurate. If your oven runs hot, you may need to reduce the temperature slightly.