Pumpkin Pie Granola

This gut-healthy and keto-friendly granola is a yummy option for breakfast or a snack!



Most of us tend to eat the same two or three breakfast foods weekly which can get boring and limits variety of nutrient intake. Try this granola recipe for its delicious pumpkin pie spice flavor and nutrient punch!


Skip the store-bought sugary granola for this keto- and gut-friendly option!

Here are some health benefits of the ingredients!
  • Almonds and walnuts are a rich source of fiber, unsaturated fats and polyphenols, all of which have been shown to benefit the gut microbiome. The fiber helps with regular elimination, an important factor in overall gut health. Nuts are rich in vitamins and minerals including vitamin E and magnesium, benefiting cellular health and the body's natural detoxification pathway.

  • Coconut flakes are a source of fiber and antioxidants, assisting with elimination and reducing oxidative damage, respectively.

  • Chia seeds and hemp seeds are sources of prebiotic fiber which feeds the good bacteria in the gut to help them flourish. This benefits overall digestive health.

  • Coconut oil is a source of medium chain triglycerides (MCT) and has been shown to have a beneficial effect on microbiome balance by inhibiting unhealthy microbes while supporting the healthy bacteria.

  • The recipe's combined ingredients fit into a ketogenic diet which may support improved blood sugar control and weight management for those who may require this macronutrient profile. For those who prefer more carbohydrate, add yogurt (or dairy-free alternative) and/or fruit to make a parfait.



Recipe for Pumpkin Pie Granola


1 cup almonds, raw

1 cup walnuts, raw

1/2 cup coconut flakes, unsweetened

2 Tbsp. chia seeds

2 Tbsp. hemp seeds

2 tsp. pumpkin pie spice

1/2 tsp. salt

1/3 cup coconut oil

1-1/2 tsp. vanilla extract

2 eggs, separated for whites only

1-1/2 Tbsp. monk fruit sweetener (optional)


  • Preheat oven to 350 degrees and line a baking sheet with parchment paper.

  • Add almonds to a food processor and pulse to chop. Place in a large bowl. Repeat with walnuts.

  • Add coconut flakes, chia seeds, hemp seeds, and pumpkin pie spice to the bowl with the chopped nuts. Stir to combine. Add monk fruit sweetener (optional).

  • Melt coconut oil.

  • Add vanilla extract to melted coconut oil and stir.

  • Add melted coconut oil and vanilla mixture to bowl of other ingredients and stir until well- coated.

  • Beat egg whites until foamy. Stir into granola mixture until well-coated.

  • Spread evenly on the parchment-lined baking sheet and bake for 10 minutes. Stir and check for doneness. Return to the oven for a minute at a time until the level of crispness is achieved without burning the mixture. Baking time varies by oven, so check frequently.

  • Remove from oven and cool completely.

  • Store in a covered glass container for up to two weeks.



Sources:


Makki K, Deehan EC, Walter J, Bäckhed F. The Impact of Dietary Fiber on Gut Microbiota in Host Health and Disease. Cell Host Microbe. 2018 Jun 13;23(6):705-715. doi: 10.1016/j.chom.2018.05.012. PMID: 29902436.


Kumar Singh A, Cabral C, Kumar R, Ganguly R, Kumar Rana H, Gupta A, Rosaria Lauro M, Carbone C, Reis F, Pandey AK. Beneficial Effects of Dietary Polyphenols on Gut Microbiota and Strategies to Improve Delivery Efficiency. Nutrients. 2019 Sep 13;11(9):2216. doi: 10.3390/nu11092216. PMID: 31540270; PMCID: PMC6770155.


Li, Yan et al. “Antioxidant Activity of Coconut (Cocos nucifera L.) Protein Fractions.” Molecules (Basel, Switzerland) vol. 23,3 707. 20 Mar. 2018, doi:10.3390/molecules23030707


DebMandal M, Mandal S. Coconut (Cocos nucifera L.: Arecaceae): in health promotion and disease prevention. Asian Pac J Trop Med. 2011 Mar;4(3):241-7. doi: 10.1016/S1995-7645(11)60078-3. Epub 2011 Apr 12. PMID: 21771462.


Davani-Davari, Dorna et al. “Prebiotics: Definition, Types, Sources, Mechanisms, and Clinical Applications.” Foods (Basel, Switzerland) vol. 8,3 92. 9 Mar. 2019, doi:10.3390/foods8030092


Muralidharan J, Galiè S, Hernández-Alonso P, Bulló M, Salas-Salvadó J. Plant-Based Fat, Dietary Patterns Rich in Vegetable Fat and Gut Microbiota Modulation. Front Nutr. 2019 Oct 11;6:157. doi: 10.3389/fnut.2019.00157. PMID: 31681786; PMCID: PMC6797948.


Rial, Sabri Ahmed et al. “Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals.” Nutrients vol. 8,5 281. 12 May. 2016, doi:10.3390/nu8050281


Djurasevic S, Bojic S, Nikolic B, Dimkic I, Todorovic Z, Djordjevic J, Mitic-Culafic D. Beneficial Effect of Virgin Coconut Oil on Alloxan-Induced Diabetes and Microbiota Composition in Rats. Plant Foods Hum Nutr. 2018 Dec;73(4):295-301. doi: 10.1007/s11130-018-0689-7. PMID: 30168039.

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