High-Fiber Granola

High-Fiber Granola is a crunchy, nutritious cereal blend made from whole grains, seeds, nuts, and sometimes dried fruits — all selected for their rich fiber content. It's a popular choice for breakfast or a snack, often served with milk, yogurt, or plant-based alternatives. Its main goal is to support digestive health, promote satiety, and stabilize blood sugar through a hearty dose of dietary fiber.



💡 Why Fiber Matters:

  • Digestive Health: Fiber supports regular bowel movements and helps prevent constipation.

  • Heart Health: Soluble fiber can help lower cholesterol levels.

  • Blood Sugar Control: Fiber slows glucose absorption, preventing sugar spikes.

  • Satiety: Keeps you full longer, aiding in weight management.


🧾 Common Ingredients in High-Fiber Granola:

Whole Grains (Fiber-rich base):

  • Rolled oats

  • Quinoa flakes

  • Buckwheat groats

  • Bran (oat bran or wheat bran)

Seeds:

  • Chia seeds

  • Flaxseeds (ground for better digestion)

  • Sunflower seeds

  • Pumpkin seeds (pepitas)

Nuts:

  • Almonds

  • Walnuts

  • Pecans

  • Hazelnuts

Dried Fruits (in moderation for natural sweetness & fiber):

  • Unsweetened dried apricots

  • Raisins

  • Dates

  • Figs

  • Prunes

Binders & Flavor:

  • Maple syrup or honey (light amounts for binding)

  • Coconut oil or olive oil

  • Cinnamon, vanilla extract, nutmeg

  • Salt (just a pinch)


🍳 How to Make High-Fiber Granola (Baked Method)

⏱️ Prep Time: 10 minutes

⏲️ Bake Time: 30–35 minutes

🍽️ Servings: 10–12 (1/3 cup per serving)


Instructions:

  1. Preheat Oven: Set to 325°F (165°C). Line a baking tray with parchment paper.

  2. Mix Dry Ingredients: In a large bowl, combine:

    • 3 cups rolled oats

    • 1/2 cup chopped almonds

    • 1/4 cup pumpkin seeds

    • 2 tbsp chia seeds

    • 2 tbsp flaxseed meal

    • 1 tsp cinnamon

    • 1/4 tsp salt

  3. Add Wet Ingredients: In a small bowl, whisk:

    • 1/4 cup maple syrup or honey

    • 1/4 cup melted coconut oil

    • 1 tsp vanilla extract

  4. Combine & Spread: Pour the wet mixture into the dry and mix thoroughly. Spread in a thin layer on the baking tray.

  5. Bake: Bake for 15 minutes, stir gently, then bake for another 15–20 minutes until golden brown and crispy.

  6. Add Dried Fruit (Optional): After cooling, stir in 1/4 cup chopped dried fruit (e.g., apricots, raisins).

  7. Cool & Store: Let cool completely before storing in an airtight container.


🧮 Nutritional Profile (Per 1/3 Cup Serving – Approx.):

NutrientAmount
Calories180–220 kcal
Protein5–7g
Fat8–12g
Carbohydrates20–25g
Dietary Fiber5–8g
Sugar5–8g (mostly natural)

(Values vary based on ingredients)


🔁 Variations:

TypeDescription
Nut-FreeUse sunflower and pumpkin seeds instead of tree nuts
VeganUse maple syrup or agave instead of honey
Gluten-FreeUse certified gluten-free oats
Low-SugarReduce or omit dried fruit, use cinnamon for sweetness
Protein-BoostedAdd protein powder or hemp seeds to the mix

🍽️ Serving Suggestions:

  • With milk or plant-based milk (almond, oat, soy)

  • Sprinkled over Greek yogurt or smoothie bowls

  • As a crunchy topping for fruit salads

  • Eaten dry as a snack or trail mix base

  • Mixed into overnight oats or cottage cheese


🧊 Storage Tips:

  • Store in an airtight container at room temperature for up to 2 weeks

  • For longer shelf life, keep in the fridge (3–4 weeks) or freeze up to 3 months


⚠️ Things to Watch Out For:

  • Added sugars: Some store-bought granolas are loaded with sugar. Look for ones with <8g sugar/serving.

  • Portion control: Even healthy granola is calorie-dense — aim for 1/3–1/2 cup.

  • Digestive sensitivity: Introduce high-fiber foods gradually if you’re not used to them.


🌱 Best High-Fiber Add-ins (per tablespoon):

IngredientFiber Content
Chia seeds~5g
Ground flaxseed~2g
Oat bran~2g
Almonds~1.5g
Pumpkin seeds~1g

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