If you're on a gluten-free diet, finding a satisfying breakfast can be a challenge. That's where gluten-free granola comes in. Packed with nuts, seeds, and oats, this tasty treat is perfect for topping off your favorite yogurt, smoothie bowl, or even enjoying on its own. But with so many options available, it can be hard to know which brand to choose or how to make your own. In this article, we'll break down everything you need to know about gluten-free granola so you can make informed decisions about what to buy or how to make it at home.
What is Gluten-Free Granola?
Granola is a breakfast food made from rolled oats, nuts, seeds, and sweeteners such as honey or maple syrup. Gluten-free granola is made without any gluten-containing ingredients like wheat, barley, or rye. It's a great option for those with celiac disease or gluten intolerance, as well as anyone looking to cut back on gluten in their diet.
Store-Bought Gluten-Free Granola Brands
- Glutenfreedas Apple Almond Honey Granola [1]
- Udi's Gluten-Free Cranberry Granola [1]
- KIND Healthy Grains Clusters [1]
These brands offer a wide variety of flavors and textures to choose from, making it easy to find a granola that suits your taste preferences.
Making Your Own Gluten-Free Granola
Making your own granola is surprisingly easy and allows you to customize the flavors to your liking. Here's a basic recipe to get you started:
Ingredients:
- 1 1/2 cups of mixed nuts and seeds (such as almonds, pecans, pumpkin seeds, and sunflower seeds)
- 1 cup gluten-free rolled oats
- 1/4 cup honey
- 2 tablespoons coconut oil
- 1 teaspoon vanilla extract
- 1/2 teaspoon cinnamon
- Pinch of salt
Directions:
- Preheat the oven to 350°F (175°C) and line a baking sheet with parchment paper.
- In a large mixing bowl, combine the nuts, seeds, and oats.
- In a small saucepan, melt the honey and coconut oil over low heat. Stir in the vanilla extract, cinnamon, and salt.
- Pour the honey mixture over the nut mixture and stir until well coated.
- Spread the mixture in an even layer on the prepared baking sheet and bake for 15-20 minutes, stirring halfway through, until golden brown.
- Let cool completely before storing in an airtight container.
Tips for Making the Best Gluten-Free Granola
- Chop larger dried fruit like dates or apricots into smaller pieces before adding them to your granola mixture [2]
- Add pumpkin seeds and sunflower seeds for extra crunch and flavor [2]
- Let your granola cool completely before adding chocolate chips to prevent them from melting and burning [2]
- Use finely ground almond flour for added texture [3]
Benefits of Gluten-Free Granola
Gluten-free granola offers a range of benefits, including:
- Healthier option: Gluten-free granola is often made with healthier ingredients like nuts, seeds, and dried fruits, making it a nutritious breakfast option.
- Suitable for those with gluten intolerance: Gluten-free granola is an excellent option for individuals with gluten intolerance or celiac disease who need to avoid gluten in their diets.
- Versatile: Gluten-free granola can be eaten on its own, as a topping for yogurt or smoothie bowls, or even as a snack on the go.
Conclusion
Gluten-free granola is a delicious and nutritious breakfast option that is perfect for individuals with gluten intolerance, celiac disease, or anyone looking for a healthier breakfast cereal. Whether you choose to make your own gluten-free granola or purchase a pre-made option, there are many delicious and healthy options available.
FAQs
Gluten-free granola offers a range of benefits, including: Healthier option: Gluten-free granola is often made with healthier ingredients like nuts, seeds, and dried fruits, making it a nutritious breakfast option.
What makes granola not gluten-free? ›
Most granola contains oats and oats in their pure form are gluten free. However, because most oats are processed in facilities that are producing grains like wheat, barley, and rye, they can contain traces of gluten.
Can you eat granola if you have celiac disease? ›
Some people with celiac disease have an immune reaction to the avenin in oats, a protein similar to gluten, and should avoid all oats, even those labeled gluten-free. If you can tolerate oats, be sure they are specifically labeled gluten-free, including granolas and granola bars.
Why am I reacting to gluten-free oats? ›
Avenin Sensitivity
Even though oats are naturally gluten-free, a small portion of people with celiac disease still react to them. Research suggests that a protein in oats called avenin can trigger a similar response to gluten, though it is thought to be a separate sensitivity.
What does granola do to your body? ›
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.
Is eating granola as healthy as eating oatmeal? ›
Which One Is Better for Breakfast? Both oatmeal and granola make for a healthy, nutritious breakfast, but the winner for us is granola—the added nuts, seeds, and dried fruits give you a source of fiber and healthy fats that oatmeal can't quite compete with.
What are the bad ingredients in granola? ›
Downsides of granola
Although granola contains several healthy ingredients, it can be high in calories and packed with added fats and sugars. Fats like vegetable oil, coconut oil, and nut butters are often included to help bind the ingredients, add flavor, and aid in the toasting process.
Does gluten-free granola cause gas? ›
In addition, the introduction of the many refined gluten free grains and starches that are in gluten free products are often upsetting to the micro-flora balance in the intestines, causing gas and bloating.
What was the downside to granola as a food? ›
Granola can offer health benefits such as supporting digestive health, and heart health and providing an energy boost. On the downside, granola can be high in added sugars, hidden calories, and saturated fat, making some options less healthy.
What 3 foods should someone with celiac disease avoid? ›
A gluten-free diet generally means not eating most grains, pasta, cereals, and processed foods. The reason is that they usually contain wheat, rye, and barley.
– Avoid products containing wheat, barley, or rye, and be cautious of hidden sources of gluten in processed foods.
Do I really need gluten-free oats? ›
Typically, commercially available oats are not suitable in a gluten-free diet for celiac patients due to their routine contamination with wheat, rye, or barley. Only gluten-free oat is acceptable as a foodstuff for celiac patients. The cultivation and processing of gluten-free oat requires sophisticated technology.
Is peanut butter gluten-free? ›
In its natural form, both peanuts and peanut butter are gluten-free. Many store-bought brands of peanut butter are also gluten-free, with gluten-containing peanut butter tending to be the exception rather than the rule.
Are gluten-free oats good or bad for you? ›
Oats are healthful and gluten-free. They provide fiber, complex carbohydrates, protein, and other essential nutrients. They are suitable for many people with celiac disease. However, some people may experience reactions to oat protein.
Is it OK to eat granola every day? ›
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.
How many calories in a bowl of gluten-free granola? ›
⅓ cup of gluten free granola (Bakery On Main) contains 150 Calories. The macronutrient breakdown is 52% carbs, 43% fat, and 5% protein. This has a relatively high calorie density, with 500 Calories per 100g.
Is grain free granola better for you? ›
Your best bet? Go with a low-sugar grain-free blend. Grain-free granola takes quick-digesting, carb-laden oats out of the equation, helping to keep your blood sugar levels in check. Moreover, with the right ingredients, granola can be a source of nutrients that support metabolic health.
