Is granola good for weight loss? Try this baked granola recipe for a healthy start to your day

  • 3 Minutes Read
Martha M. Henze
Martha M. Henze, MPH, MS, RDN - Registered Dietitian Nutritionist and Global Public Health Epidemiologist

Is granola good for weight loss? One cup of store bought granola can easily provide 500 calories. For a person trying to lose weight on a 1500-calorie diet, this provides one third of the calories needed for the day!

Is granola good for weight loss

Is granola good for weight loss? Here's how you can make the switch to a healthier granola habit

Did you know that some store bought granola contains so much fat, sugar and calories that you might as well eat a chocolate candy bar? Ironically, even though granola is touted as a health food, the calories of nuts, honey and dried fruit can add up quickly to a higher calorie breakfast or snack than you thought. One cup of granola can easily provide 500 calories. For a person trying to lose weight on a 1500 calorie diet, this provides one third of the calories needed for the day. Is "healthy granola" just a good marketing scheme? When eaten in moderation, using a healthy homemade recipe, granola is an excellent source of fiber, iron, heart healthy fats, and protein.

How to keep your homemade granola calories down and nutrient content up

Not only will your house smell amazing while your homemade granola is baking, you will be able to control your homemade granola calories, fat and sugar content by choosing healthy ingredients.

A Good for You granola recipe - Honey Baked Granola

As a rule of thumb, remember the ratio of six to one. In making homemade granola, use six cups of dry ingredients, such as oatmeal, nuts, dried fruit to one cup of wet ingredients, such as oil and honey. This Good for You Granola recipe is flexible and easy to modify based on your taste preferences. Because I like to put the granola into glass jars with a ribbon for presents, I make a large recipe of a total of 14 cups and bake it on two sheet cake pans (with edges). The recipes make 28 portions of 1/2 cup each or 56 portions of 1/4 cup each.

Prep Time: 15 minutes
Bake Time: 45-60 minutes
Bake Temperature: 300 degrees Fahrenheit

In a large bowl, combine the 11 cups of dry ingredients first.

7 cups old-fashioned oats
1 cup wheat germ
1 cup nonfat dry milk
1/2 cup chia seeds
1/2 cup flaxseeds
1 cup chopped nuts, your preference, for example: almonds, pecans, walnuts, etc.
Add wet ingredients and mix well.
1 cup canola oil
1 cup honey

Spread in an even layer on two sheet cake pans or jelly roll pans (16" x 24" x 3").
Bake at 300 degrees Fahrenheit for 45-60 minutes until lightly browned.
Stir and switch pans in oven after 30 minutes.
When cool, add the dried fruit.
1 cup raisins (or other dried fruit, e.g. cherries, dates, etc.)

Store in airtight containers.

Nutrition Information:
1/2 cup = 278 calories, 14 g total fat, 34 g total carbs (4.9 g fiber), 6.2 g protein
1/4 cup = 139 calories, 7.2 g total fat, 17 g total carbs (2.4 g fiber), 3.1 g protein

Note: If you are trying to gain weight, enjoy a generous portion size of granola. Boosting your calories from nutritious ingredients is healthier than soda, chips, or candy.

Is granola good for weight loss? Yes, if you follow these tips!

Small portion size

Think of granola as a topping for other healthy foods. For a granola parfait, put Greek yogurt (0% fat) in a bowl, which is naturally high in protein, calcium and vitamin D and add fresh antioxidant rich berries. Then, sprinkle a few tablespoons of granola over the top for a crunch.

Make a mixture

Mix together 1/2 cup of granola and 1/2 cup of old-fashioned dry oatmeal. Oatmeal, by itself, is low in calories and high in fiber. By "diluting" your granola with healthy old-fashioned oats, you can increase the fiber and lower the total calories.

Making the homemade granola calories part of your weight loss plan

By mixing together healthy ingredients for the recipe of Good for Your Granola and eating smart for weight loss, granola can be a part of your weight loss plan. I think my family and friends will be happy now that I am done writing this blog. They were the recipients of many kitchen experiments while I created my Good for You Granola recipe.

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Updated: February 14, 2020

Foods & Recipes->Grains & Cereals Meal Planning & Diets->Breakfast
Feb 14, 2020

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