Keto Granola

Measurements to scale recipe

This recipe will create 250 gms of Granola. However, one may wish to make larger quantity to store for later use and table below can help with that:

Qty ->	100g	250g	500g	1000g
Almonds	17.6g	44g	88g	176g
Coconut flakes	17.6g	44g	88g	176g
Hazelnuts	7.2g	18g	36g	72g
Pumpkin seeds	17.6g	44g	88g	176g
Sunflower seeds	17.6g	44g	88g	176g
Erythritol	10.4g	26g	52g	104g
Sesame Seeds	8g	20g	40g	80g
Coconut Oil	4g	10g	20g	40g
Vanilla Extract	1 tsp	2.5 tsp	5 tsp	10 tsp

Tip

While recipe calls for mixing granola with milk, it can be eaten with full fat greek yogurt too.

Key Stats¶

11.79 Net Carbs per Serving

Prep Time: 5 minutes

Cooking Time: 10 minutes

Serves: 4

Type: Vegetarian

Category: Continental

Ingredients¶

S.No	Ingredient	Amount	Step
1.	*Almonds*	44 gms	Step 1
2.	*Coconut Flakes*	44 gms	Step 1
3.	*Pumpkin Seeds*	44 gms	Step 1
4.	*Hazelnuts*	18 gms	Step 1
5.	*Sunflower Seeds*	44 gms	Step 1
6.	*Sesame Seeds*	20 gms	Step 2
7.	*Coconut Oil*	2 tsp	Step 3
8.	*Erythritol*	26 gms	Step 4
9.	*Vanilla Extract*	2.5 tsp	Step 5
10.	*Milk*	1 cup	Step 6

Cookware¶
1. Small Bowl
2. Spatula
3. Pan

Nutritionix Link

Copy the ingredients from below and adjust as needed.

Copy Ingredients

Almonds - 44 GMS
Coconut Flakes - 44 GMS
Pumpkin Seeds - 44 GMS
Hazelnuts - 18 GMS
Sunflower Seeds - 44 GMS
Sesame Seeds - 20 GMS
Coconut Oil - 2 TSP
Erythritol - 26 GMS
Vanilla Extract - 2.5 TSP
Milk - 1 CUP

Steps¶
- Step 1: In a pan add 44 gms almonds, 44 gms coconut flakes, 44 gms pumpkin seeds, 18 gms hazelnuts, 44 gms sunflower seeds and lightly roast for about 4-5 minutes.
- Step 2: Add 20 gms sesame seeds and roast for another 1-2 minutes
- Step 3: Add 2 tsp coconut oil and mix well using a spatula.
- Step 4: Now add 26 gms erythritol and mix again.
- Step 5: Finally add 2.5 tsp vanilla extract and mix well.
- Step 6: Transfer into a small bowl and mix with 1 cup milk.
Process¶

Nutrition Info¶

Nutrition Labels¶

Scroll to see nutrition facts for different servings and weights for this recipe.

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Nutrition Facts

Amount In Whole Recipe (502.5 gms)

Net Carbs 47.18 g

Calories 1497.94 Kcal

% Daily Value*

Total Fat 111.75 159.64%

Saturated Fat 30.76 153.78%

Trans Fat 0.22

Polyunsaturated Fat 35.62

Monounsaturated Fat 37.59

Cholesterol 19.2 6.4%

Sodium 3042.13 132.27%

Total Carbohydrates 73.74 28.36%

Dietary Fiber 26.56 88.53%

Sugars 35.49

Protein 44.51

Vitamin D 2.88 28.8%

Calcium 909.12 129.87%

Iron 12.22 103.99%

Potassium 1811.7 51.76%

Zinc 9.97 120.83%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount Per 100gms

Net Carbs 9.39 g

Calories 298.1 Kcal

% Daily Value*

Total Fat 22.24 31.77%

Saturated Fat 6.12 30.6%

Trans Fat 0.04

Polyunsaturated Fat 7.09

Monounsaturated Fat 7.48

Cholesterol 3.82 1.27%

Sodium 605.4 26.32%

Total Carbohydrates 14.67 5.64%

Dietary Fiber 5.29 17.62%

Sugars 7.06

Protein 8.86

Vitamin D 0.57 5.73%

Calcium 180.92 25.85%

Iron 2.43 20.69%

Potassium 360.54 10.3%

Zinc 1.98 24.04%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount Per Serving (Total Servings: 4)

Net Carbs 11.79 g

Calories 374.48 Kcal

% Daily Value*

Total Fat 27.94 39.91%

Saturated Fat 7.69 38.45%

Trans Fat 0.05

Polyunsaturated Fat 8.91

Monounsaturated Fat 9.4

Cholesterol 4.8 1.6%

Sodium 760.53 33.07%

Total Carbohydrates 18.43 7.09%

Dietary Fiber 6.64 22.13%

Sugars 8.87

Protein 11.13

Vitamin D 0.72 7.2%

Calcium 227.28 32.47%

Iron 3.05 26.0%

Potassium 452.92 12.94%

Zinc 2.49 30.21%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

Nutrition Facts

Amount in 2 Servings (Total Servings: 4)

Net Carbs 23.59 g

Calories 748.97 Kcal

% Daily Value*

Total Fat 55.87 79.82%

Saturated Fat 15.38 76.89%

Trans Fat 0.11

Polyunsaturated Fat 17.81

Monounsaturated Fat 18.8

Cholesterol 9.6 3.2%

Sodium 1521.06 66.13%

Total Carbohydrates 36.87 14.18%

Dietary Fiber 13.28 44.27%

Sugars 17.74

Protein 22.25

Vitamin D 1.44 14.4%

Calcium 454.56 64.94%

Iron 6.11 51.99%

Potassium 905.85 25.88%

Zinc 4.98 60.41%

Caffeine 0.0mg

The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2000 calories a day is used for general nutrition advice.

Data not available

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Net Carbs in each Ingredient¶

Ingredient	Qty in recipe	Net Carbs (gms)	Qty in gms	Source
ALMONDS	44 GMS	2.33	44	UKDB
COCONUT FLAKES	44 GMS	18.46	44	Nutritionix
PUMPKIN SEEDS	44 GMS	6.69	44	UKDB
HAZELNUTS	18 GMS	1.48	18	Nutritionix
SUNFLOWER SEEDS	44 GMS	2.78	44	Nutritionix
SESAME SEEDS	20 GMS	2.35	20	Nutritionix
COCONUT OIL	2 TSP	0	10	Nutritionix
ERYTHRITOL	26 GMS	0	26	NCCDB
VANILLA EXTRACT	2.5 TSP	1.58	12.5	Nutritionix
MILK	1 CUP	11.52	240	Nutritionix

Cooklang¶

Recipe in Cooklang

>> Serving Size: 4
>> Type: Vegetarian
>> Category: Continental
>> Cooking Time: 10 minutes
>> Prep Time: 5 minutes
>> Image: recipe_006_keto_granola.jpeg
>> Image-Caption: Keto Granola.

In a #pan{} add @almonds{44%gms}, @coconut flakes{44%gms}, @pumpkin seeds{44%gms}, @hazelnuts{18%gms}, @sunflower seeds{44%gms} and lightly roast for about ~{4-5%minutes}.
Add @sesame seeds{20%gms} and roast for another ~{1-2%minutes}
Add @coconut oil{2%tsp} and mix well using a #spatula{}.
Now add @erythritol{26%gms} and mix again.
Finally add @vanilla extract{2.5%tsp} and mix well.
Transfer into a #small bowl{} and mix with @milk{1%cup}.

Keto Granola

Key Stats¶

Ingredients¶

Cookware¶

Steps¶

Process¶

Nutrition Info¶

Nutrition Labels¶

Net Carbs in each Ingredient¶

Cooklang¶