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I went camping this weekend with a friend of mine, and when we were figuring out what food to bring, she suggested yogurt with berries and granola for breakfast. I thought for about five seconds about buying a pre-made vegan keto granola, before realizing that I already had all the ingredients at home and this version would be so much cheaper.
The ingredients in this low carb, gluten-free and nut-free vegan granola are as follows:
- raw pepitas (hulled pumpkin seeds)
- raw sunflower seeds
- hemp seeds
- lupin flour
- sugar-free maple syrup (Save 15% with the code MeatFreeKeto!)
I used this particular blend of seeds so that this granola would be nut-free in addition to being gluten-free. Seeds are also generally higher in protein than nuts are, for the same portion size. I really like using lupin flour in vegan keto treats because it contains a lot of protein and fiber with very few carbs (just 1g of net carbs per 1/4 cup!), and also contains the essential amino acid lysine. Lysine is found most often in beans (in vegan foods), and so it’s something to look out for if you’re eating a plant-based keto diet without any soy or peanut butter. It’s also important to note that lupin flour can cross-react with peanut allergies, so check out substitutions below if you are allergic to peanuts!
For most people, this is an allergy-friendly granola recipe, as it contains none of the top 8 allergens. This granola is also coconut-free and contains no sesame. That said, if you happen to be allergic to any of the ingredients in this vegan keto granola, check out the substitutions below!
Recipe Notes & Substitutions for Vegan Keto Gluten-free, Nut-free, Grain-free Granola
- Any of the seeds may be substituted for an equal measure of chopped nuts. Some good, low carb nut choices are: almonds, pecans, walnuts, macadamia nuts, hazelnuts.
- You could also substitute coconut flakes for any of the seeds (or in addition to the seeds).
- If you are allergic to lupin flour, or have difficulties sourcing it, you could use protein powder or another bean flour in its place. While chickpea flour is somewhat higher in carbs, it’s still pretty low carb and works really well as a substitute here.
- This recipe is mildly sweet, but if you like things on the really sweet side, you may want to toss in 1-2 tbsp of your favorite granulated sweetener. This is mine, and you can save 15% with the code MeatFreeKeto.
- This granola needs to cool completely before transfering to a container, otherwise it will crumble. Cooling allows the sweetener to set up and bind the granola together.
- For keto-friendly maple syrup, I prefer to use Lakanto. It’s the brand I’ve found that works best for baking, and doesn’t upset my stomach. Like with the granulated sweetener I mentioned above, you can save 15% if you shop on their site using the code MeatFreeKeto.
- You can use other brands of syrup, if you’d like, just be sure they contain either sugar alcohols or erythritol, so that the granola actually sticks together!
- To calculate net carbs – subtract the grams of fiber and sugar alcohols (if applicable) from the total grams of carbohydrates in the recipe.
- While I strive to provide accurate nutrition information, there are variations across brands and types of ingredients. So, if you’re using other brands than those mentioned, your macros may be different. All nutrition info is calculated from the USDA values for each ingredient, unless a brand is specifically mentioned (or no generic listing is available), and are for information purposes only!
Vegan Keto Maple Cinnamon Granola (gluten-free, nut-free, grain-free)
- 1/2 cup hulled hemp seeds (80g)
- 1/4 cup pepitas (30g)
- 1/4 cup sunflower seeds (30g)
- 1/4 cup lupin flour (27g)
- 2 tsp ground cinnamon
- 1/4 cup sugar-free maple syrup (60ml)
- Preheat the oven to 300°F (150°C) and line a rimmed baking sheet with parchment paper.
- In a medium-sized mixing bowl, stir together the seeds, flour, cinnamon and salt until well-mixed.
- Add in the maple syrup and stir until the seeds are completely covered and a somewhat sticky sort of dough forms.
- Spread the mixture on the lined baking sheet in an even layer, making sure to keep some of those clusters intact.
- Bake for 25 minutes, until the clusters are no longer sticky.
- Let the clusters cool completely before breaking them into the desired size and transferring the granola to an airtight container.