American · breakfast, snack

Keto Nut and Seed Granola

Keto Nut and Seed Granola — from Wholesome Yum's cooking video Watch how it’s made · 8:07

Video by Wholesome Yum on YouTube · Open on YouTube

25 minServes 12301 kcal a serve
  • Keto (3 g net carbs a serve)
  • Vegetarian
  • Gluten-free ingredients
  • Dairy-free if you leave out the unsalted butter

Contains: Egg, Milk, Tree nuts. Check labels on stock, sauces and spice mixes.

Almonds, hazelnuts, pecans and seeds with flaxseed, sweetened without sugar: about 3 g net carbs and 5 g fibre per 1/4-cup serve, and rich in vitamin E, magnesium and plant omega-3.

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Ingredients 10

Method

Tap a time to watch that step in the video.

  1. Heat the oven to 325 °F (163 °C) and line a large baking sheet (or two small ones) with baking paper. 1:33
  2. Pulse the almonds and hazelnuts in a food processor until coarsely chopped, then add the pecans and pulse into large pieces. 1:44
  3. Add the pumpkin and sunflower seeds, sweetener and flaxseed meal and pulse briefly to combine without grinding it fine. 2:26
  4. Add the egg white, then the melted butter whisked with the vanilla, and pulse until everything is evenly moistened. 3:09
  5. Press into a thin, even layer about 1/4–1/3 inch (6–8 mm) thick and bake 15–18 minutes, until lightly browned at the edges. 4:19
  6. Cool completely (it crisps as it cools), then break into clusters. 5:03

Tip. A serve is 1/4 cup. She eats it with unsweetened almond milk plus a spoonful of cream, and a few berries. Keeps up to a few weeks in an airtight jar. Coconut oil instead of butter makes it dairy-free.

The method is a summary in our words — the video shows every step.

One serve gives you 1 of 12

Energy301 kcal1,260 kJ
Protein8.1 g16% of a day
Fibre5.2 g19% of a day
Carbohydrate8.2 g3 g net · 1.6 g sugars3% of a day
Fat28 g4.6 g saturated36% of a day
Sodium10 mg0% of a day

Where the energy comes from one serve

  • Net carbs 4%
  • Protein 11%
  • Fat 85%

Fits keto: 3 g net carbs a serve, with 85% of the energy from fat.

Vitamins & minerals % of a day, one serve · tap for more

Omega-3 High74%

1.2 g a serve, mostly from golden flaxseed meal (90%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.

Vitamin E High43%

6.4 mg a serve, mostly from almonds (47%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.

Magnesium High27%

113 mg a serve, mostly from almonds (28%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.

Zinc Source15%

1.7 mg a serve. Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.

Iron Source11%

2 mg a serve, mostly from hazelnuts (27%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.

Vitamin B6 Source10%

0.2 mg a serve, mostly from hazelnuts (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.

Selenium Source10%

5.3 µg a serve, mostly from sunflower seeds (39%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.

Show the other 8
Folate9%

35 µg a serve, mostly from hazelnuts (36%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.

Potassium6%

300 mg a serve, mostly from almonds (30%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.

Calcium5%

69 mg a serve, mostly from almonds (47%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.

Vitamin A4%

33 µg a serve, mostly from unsalted butter (98%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.

Vitamin K2%

2.7 µg a serve, mostly from hazelnuts (60%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.

Vitamin C1%

1 mg a serve, mostly from hazelnuts (75%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.

Vitamin D0%

0.1 µg a serve, mostly from unsalted butter (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.

Vitamin B120%

0 µg a serve, mostly from unsalted butter (79%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.

Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works

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Recipe and video by Wholesome Yum; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.