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:
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Digestive Health: Fiber supports regular bowel movements and helps prevent constipation.
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Heart Health: Soluble fiber can help lower cholesterol levels.
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Blood Sugar Control: Fiber slows glucose absorption, preventing sugar spikes.
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Satiety: Keeps you full longer, aiding in weight management.
🧾 Common Ingredients in High-Fiber Granola:
Whole Grains (Fiber-rich base):
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Rolled oats
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Quinoa flakes
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Buckwheat groats
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Bran (oat bran or wheat bran)
Seeds:
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Chia seeds
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Flaxseeds (ground for better digestion)
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Sunflower seeds
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Pumpkin seeds (pepitas)
Nuts:
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Almonds
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Walnuts
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Pecans
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Hazelnuts
Dried Fruits (in moderation for natural sweetness & fiber):
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Unsweetened dried apricots
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Raisins
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Dates
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Figs
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Prunes
Binders & Flavor:
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Maple syrup or honey (light amounts for binding)
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Coconut oil or olive oil
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Cinnamon, vanilla extract, nutmeg
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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:
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Preheat Oven: Set to 325°F (165°C). Line a baking tray with parchment paper.
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Mix Dry Ingredients: In a large bowl, combine:
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3 cups rolled oats
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1/2 cup chopped almonds
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1/4 cup pumpkin seeds
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2 tbsp chia seeds
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2 tbsp flaxseed meal
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1 tsp cinnamon
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1/4 tsp salt
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Add Wet Ingredients: In a small bowl, whisk:
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1/4 cup maple syrup or honey
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1/4 cup melted coconut oil
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1 tsp vanilla extract
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Combine & Spread: Pour the wet mixture into the dry and mix thoroughly. Spread in a thin layer on the baking tray.
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Bake: Bake for 15 minutes, stir gently, then bake for another 15–20 minutes until golden brown and crispy.
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Add Dried Fruit (Optional): After cooling, stir in 1/4 cup chopped dried fruit (e.g., apricots, raisins).
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Cool & Store: Let cool completely before storing in an airtight container.
🧮 Nutritional Profile (Per 1/3 Cup Serving – Approx.):
Nutrient | Amount |
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Calories | 180–220 kcal |
Protein | 5–7g |
Fat | 8–12g |
Carbohydrates | 20–25g |
Dietary Fiber | 5–8g |
Sugar | 5–8g (mostly natural) |
(Values vary based on ingredients)
🔁 Variations:
Type | Description |
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Nut-Free | Use sunflower and pumpkin seeds instead of tree nuts |
Vegan | Use maple syrup or agave instead of honey |
Gluten-Free | Use certified gluten-free oats |
Low-Sugar | Reduce or omit dried fruit, use cinnamon for sweetness |
Protein-Boosted | Add protein powder or hemp seeds to the mix |
🍽️ Serving Suggestions:
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With milk or plant-based milk (almond, oat, soy)
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Sprinkled over Greek yogurt or smoothie bowls
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As a crunchy topping for fruit salads
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Eaten dry as a snack or trail mix base
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Mixed into overnight oats or cottage cheese
🧊 Storage Tips:
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Store in an airtight container at room temperature for up to 2 weeks
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For longer shelf life, keep in the fridge (3–4 weeks) or freeze up to 3 months
⚠️ Things to Watch Out For:
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Added sugars: Some store-bought granolas are loaded with sugar. Look for ones with <8g sugar/serving.
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Portion control: Even healthy granola is calorie-dense — aim for 1/3–1/2 cup.
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Digestive sensitivity: Introduce high-fiber foods gradually if you’re not used to them.
🌱 Best High-Fiber Add-ins (per tablespoon):
Ingredient | Fiber Content |
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Chia seeds | ~5g |
Ground flaxseed | ~2g |
Oat bran | ~2g |
Almonds | ~1.5g |
Pumpkin seeds | ~1g |
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