What Granola Can You Have on Keto?

January 4, 2026 •

5 min read

A single cup of traditional granola can contain over 50 grams of net carbs, making it a major roadblock for anyone on a ketogenic diet. However, this doesn't mean you have to give up your crunchy morning ritual; with the right ingredients, you can find out exactly what granola can you have on keto.

Quick Summary

This article explores suitable low-carb, grain-free granola options for ketogenic dieters. It covers ideal ingredients, brands to choose, and a homemade recipe, ensuring a crunchy and satisfying breakfast without derailing ketosis.

Key Points

Grain-Free is Key: Traditional oats are too high in carbs for a ketogenic diet; instead, use low-carb, grain-free alternatives like nuts and seeds.
Smart Ingredient Swaps: Replace high-carb oats with high-fat nuts (pecans, macadamias) and high-fiber seeds (chia, flax) for a crunchy, nutrient-dense base.
Avoid Sugary Additions: Skip honey, maple syrup, and traditional dried fruit. Use keto-friendly sweeteners like erythritol, monk fruit, or stevia for sweetness without the carbs.
Choose Store-Bought Wisely: Not all granolas labeled 'keto' are equal. Always check the net carb count and ingredient list, with brands like Julian Bakery ProGranola and NuTrail often being good options.
DIY Offers Control: Making your own keto granola from scratch gives you complete control over ingredients, ensuring it aligns perfectly with your macro goals and preferences.
Net Carbs Are What Matter: Pay attention to the 'net carbs' calculation (total carbs minus fiber) to accurately track your intake and stay within your daily limit.

Why Traditional Granola is Not Keto-Friendly

Traditional granola's primary ingredient is oats, which are a grain high in carbohydrates. While oats contain fiber, their overall carb count is simply too high to fit within the typical 20-50 gram daily net carb limit of a ketogenic diet. Furthermore, most store-bought granolas are loaded with added sugars in the form of honey, maple syrup, or other high-glycemic sweeteners. These ingredients cause a rapid spike in blood sugar and insulin, completely contradicting the fat-burning state of ketosis.

Key Ingredients for Keto Granola

Creating a keto-friendly granola requires swapping high-carb grains for low-carb, high-fat alternatives. These ingredients provide the essential crunch, flavor, and nutrition without the carb overload.

Nuts

Nuts are a cornerstone of keto granola due to their high fat content and satisfying texture. Some of the best choices include:

Pecans: With only 1 gram of net carbs per ounce, these are a top contender.
Macadamia Nuts: The highest-fat, lowest-carb nut, perfect for keto.
Almonds: A versatile option that adds great crunch. Use whole, slivered, or chopped.
Walnuts: Rich in omega-3s, these provide a distinctive flavor.

Seeds

Seeds are an excellent source of fiber and healthy fats, and they also help bind your granola together. Consider incorporating:

Chia Seeds: These gelatinous seeds are high in fiber and omega-3s.
Flax Seeds: A fantastic binding agent, especially when ground into a meal.
Hemp Hearts: Offer a great source of plant-based protein and healthy fats.
Pumpkin and Sunflower Seeds: Both provide a great mix of fats, protein, and minerals.

Unsweetened Coconut

Unsweetened coconut flakes or shreds add a chewy texture and tropical flavor without the carbs found in sweetened varieties.

Keto-Friendly Sweeteners

To achieve the classic sweetness without the sugar, opt for one of these low-carb options:

Erythritol: A sugar alcohol that is not metabolized by the body.
Monk Fruit: A natural, zero-calorie sweetener derived from the monk fruit.
Stevia: Another natural, zero-calorie sweetener from the stevia plant.
Allulose: A naturally occurring 'rare sugar' that is not metabolized for energy.

Binding Agents

To create those coveted clusters, you'll need a binder. Melted coconut oil and whisked egg whites are both popular choices.

DIY: A Simple Keto Granola Recipe

Making your own low-carb granola is easy and ensures you know every ingredient that goes in. Here is a basic recipe you can adapt with your favorite nuts and seeds.

Ingredients:

2 cups mixed chopped nuts (almonds, pecans, walnuts)
1 cup mixed seeds (pumpkin, sunflower, chia)
1 cup unsweetened coconut flakes
⅓ cup coconut oil, melted
⅓ cup powdered erythritol or monk fruit sweetener
1 tsp vanilla extract
¼ tsp cinnamon
Pinch of salt

Instructions:

Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper.
In a large bowl, combine the nuts, seeds, and coconut flakes.
In a separate small bowl, whisk together the melted coconut oil, sweetener, vanilla extract, cinnamon, and salt.
Pour the wet mixture over the dry ingredients and stir until everything is evenly coated.
Spread the granola mixture evenly onto the prepared baking sheet in a thin layer.
Bake for 15-20 minutes, stirring halfway through, until golden brown. Watch carefully to prevent burning.
Remove from the oven and let cool completely on the baking sheet. It will crisp up as it cools. Break into chunks and store in an airtight container.

What Granola Can You Have on Keto? Store-Bought Options

For those who prefer a grab-and-go option, several brands now offer keto-friendly granola. Always check the labels for hidden sugars or high-carb ingredients.

Comparison of Popular Keto Granola Brands


Brand	Key Ingredients	Net Carbs (per serving)	Pros	Cons
Julian Bakery ProGranola	Organic seeds, shredded coconut, egg white powder, monk fruit	~2-3g	High in protein and fiber, good for satiety	Can be expensive, some find texture different
NuTrail Keto Nut Granola	Pecans, almonds, sunflower seeds, coconut chips, erythritol	~2g	Excellent flavor variety, rich in healthy fats	Lower in protein than some competitors
Lakanto Keto Granola	Coconut, nuts, seeds, erythritol, monk fruit	~3g	Inexpensive, good flavor selection, vegan options	Lower protein content, taste may not appeal to all
Sola Granola	Mixed nuts, seeds, butter, monk fruit, stevia	Varies	Known for great flavor and satisfying crunch	Higher carb varieties available, must check label

How to Enjoy Your Keto Granola

Keto granola is incredibly versatile and can be enjoyed in many ways that align with your dietary goals:

With Milk Alternative: Serve it in a bowl with unsweetened almond, coconut, or macadamia milk for a classic cereal experience.
Topping for Yogurt: Sprinkle it over a bowl of plain, full-fat Greek yogurt for added crunch and fat.
Quick Snack: Grab a handful for a satisfying snack on the go.
Smoothie Bowl Topping: Use it to add texture to a blended keto smoothie bowl.
Baking Ingredient: Crush it and use as a low-carb crust for cheesecakes or pies.

Granola Ingredients to Avoid on Keto

When buying or making your own granola, be vigilant about avoiding these high-carb ingredients that can quickly sabotage your ketosis:

Oats: The number one culprit in traditional granola. Always opt for a grain-free alternative.
High-Sugar Dried Fruit: Ingredients like raisins, cranberries, and dates contain high levels of natural sugar. Stick to a few low-carb berries if you must have fruit.
Honey and Maple Syrup: These are pure sugar and should be replaced with keto-friendly sweeteners.
Sugar-Filled Coatings: Avoid products with glazes or clusters made from sugar. Focus on ingredients bound by healthy fats.
High-Carb Nuts: While most nuts are okay, some like cashews and pistachios are higher in carbs and should be consumed in very small quantities.

Conclusion

Staying on a ketogenic diet doesn't mean you have to give up the satisfying crunch of granola. By understanding which high-carb ingredients to avoid and which high-fat alternatives to embrace, you can enjoy a delicious and compliant breakfast. Whether you choose to make your own at home or opt for a convenient store-bought brand, a keto-friendly granola filled with nuts, seeds, and low-carb sweeteners is a perfect way to start your day. Remember to always read labels and prioritize whole food ingredients to keep your body in a fat-burning state of ketosis.

For further reading on safe keto foods, you can visit Healthline's guide to the best nuts and seeds for keto: https://www.healthline.com/nutrition/best-nuts-for-keto

Frequently Asked Questions

Regular granola is primarily made from oats, a grain that is high in carbohydrates. Most store-bought versions also contain added sugars like honey or maple syrup, which can quickly exceed your daily carb limit and knock you out of ketosis.

It is generally not recommended to add traditional dried fruit like raisins or cranberries, as they are very high in sugar and carbohydrates. If you want a fruity flavor, consider adding a few low-carb berries, such as raspberries, in moderation.

Yes, most nuts are excellent for a keto diet when consumed in moderation. They are high in healthy fats and protein. Look for low-carb varieties like macadamias, pecans, and almonds, while being mindful of portion sizes for nuts with slightly higher carb counts, like cashews.

Net carbs are the carbohydrates that your body can digest and use for energy. They are calculated by subtracting fiber and sugar alcohols from the total carbohydrates. For keto granola, you want to choose ingredients with high fiber to keep the net carb count low.

Yes, many grocery stores now carry low-carb and keto-specific products in their health food aisles. Look for brands like NuTrail, Lakanto, or Julian Bakery ProGranola, and always check the nutrition label to confirm the net carb count is low.

'Noatmeal' is a term for a keto-friendly alternative to oatmeal. Instead of oats, it uses low-carb ingredients like flaxseed meal, chia seeds, and hemp hearts to create a warm breakfast cereal texture without the high carb load.

Unsweetened almond milk, coconut milk, and macadamia milk are great low-carb options to enjoy with your keto granola. They provide a creamy base without the added sugar found in traditional dairy or plant-based milks.