Keto Granola

Is granola allowed on a keto diet?

Ordinary granola does not fit a keto diet, and granola built on nuts, seeds and coconut does. The difference is the base: rolled oats, honey and dried fruit on one side, nuts, seeds and coconut flakes on the other.

The three granolas on this page declare 2.9 g to 3.6 g of carbohydrate in a 40 g serving, and not one of them contains a grain.

Whether granola is allowed on a keto diet depends on what is in the bag rather than on the word granola. Read the carbohydrate line and the serving size it refers to, and the answer is already on the pack.

Granola is keto friendly when the bag is nuts, seeds and coconut rather than oats and syrup. That is a question about the ingredient list, not about the name on the front.

How much carbohydrate is in keto granola?

A 40 g serving declares 2.9 g of carbohydrate in French Vanilla and 3.6 g in Fresh Raspberry. Cocoa and Chocolate Chips sits between the two at 3.1 g.

On a British label the carbohydrate figure already has fibre excluded, which is what American recipes mean when they write net carbs. Setting a British pack against an American recipe therefore sets two different measurements side by side.

The serving size does the same trick. A figure quoted per 100 g is not the amount anyone eats, and a 30 g serving flatters a pack against a 40 g one. Ours are stated per 40 g serving, the figure printed on the bag.

There is no such thing as carb free granola: the nuts and seeds themselves carry carbohydrate, so the line can never read zero. A low carb granola keeps it to a few grams a serving instead.

Per 100 g the same three read 7.2 g, 7.8 g and 9.0 g of carbohydrate. That is two and a half servings of granola, which is why the per serving figure is the one to compare.

What is keto granola made of?

Keto granola is made of nuts, seeds and coconut flakes bound with coconut oil. Chicory fibre and organic erythritol complete the base, and every ingredient in these three is certified organic.

Cocoa and Chocolate Chips leads with organic almonds, then coconut flakes and sunflower seeds, and adds organic dark chocolate made with MCT oil, cocoa powder and crushed cocoa nibs.

Fresh Raspberry leads with organic coconut flakes at 20 per cent, followed by almonds, sunflower and pumpkin seeds, with chia and freeze dried raspberry at 2 per cent.

French Vanilla leads with sunflower and pumpkin seeds, brings in organic pecans, and carries organic vanilla extract at 2 per cent.

All three are sweetened with organic erythritol, and all three also list organic agave syrup near the end of the ingredients. Agave syrup is a sweetening ingredient, which is why these are not no added sugar products.

What is missing matters as much: no oats, no wheat, no rice, no honey and no dried fruit, which are the things that put carbohydrate into an ordinary granola.

What is in a 40 g serving of keto granola?

A 40 g serving gives 234 kcal to 269 kcal, depending on the flavour. Fresh Raspberry is the lightest at 234 kcal, French Vanilla sits at 238 kcal and Cocoa and Chocolate Chips at 269 kcal.

Per 40 g serving, flavour by flavour:

• Cocoa and Chocolate Chips: 269 kcal, 24 g fat, 13.6 g saturates, 3.1 g carbohydrate, 1.8 g sugars, 6 g protein
• Fresh Raspberry: 234 kcal, 20 g fat, 11.2 g saturates, 3.6 g carbohydrate, 2.4 g sugars, 5.4 g protein
• French Vanilla: 238 kcal, 20.8 g fat, 15.2 g saturates, 2.9 g carbohydrate, 2.3 g sugars, 5.7 g protein

Saturated fat is the line worth reading twice. French Vanilla carries 15.2 g in a 40 g serving, which is 76 per cent of the 20 g reference intake used on a British label, and most of it comes from the coconut.

Protein runs from 5.4 g to 6 g a serving, or 8.9 to 9.6 per cent of the energy in the pack. A British label may only call a food a source of protein from 12 per cent upwards, so these three are described by the gram figure and nothing more.

A 250 g pack holds six of those servings, so one bowl a day is about a week out of a bag.

What is the best keto granola in the UK?

The best keto granola is the one whose numbers you can check on the pack. Three lines decide it: carbohydrate per serving, the size of that serving, and whether a sweetening syrup sits in the ingredient list.

The best granola for a keto diet is rarely the one with the loudest badge on the front. A badge is not a measurement, and anything printed on the front of a pack has to survive the table on the back.

Ours state a 40 g serving, 2.9 g to 3.6 g of carbohydrate, 234 kcal to 269 kcal and organic agave syrup in every ingredient list, low down and next to the erythritol.

If cereal is not the shape you want, a British breakfast usually comes down to a bowl or a slice. Our keto breads cover the other half of that decision.

Buying in the UK changes the delivery, not the numbers. These three ship from this shop at £8.19 for a 250 g bag, the same price in every flavour.

How do you eat keto granola?

Keto granola is eaten the way ordinary granola is eaten, in a bowl with yoghurt, cream or almond milk. Unsweetened versions of all three keep the carbohydrate figure where the pack put it.

A 40 g serving fills a small bowl rather than a cereal bowl, which is the usual surprise. Weigh it once and you will recognise the amount from then on.

It also works dry as a topping, scattered over Greek yoghurt, pressed into a dessert for crunch or crumbled over a handful of berries. More ideas for the first meal of the day sit in our keto breakfast recipes.

A spoonful of keto jams over the same bowl of yoghurt is the other way this gets eaten here, and it keeps the meal on the same side of the carbohydrate line.

Pick a flavour and order the bag: £8.19 for 250 g, six 40 g servings, about £1.31 each.

Frequently asked questions

Is keto granola healthy?

Keto granola is dense, not light. A 40 g serving carries 234 kcal to 269 kcal and 11.2 g to 15.2 g of saturated fat, against 2.9 g to 3.6 g of carbohydrate and 5.4 g to 6 g of protein. Whether that suits you depends on the rest of your day.

Does keto granola contain sugar?

Yes, in small amounts. These three declare 4.5 g, 5.7 g and 5.9 g of sugars per 100 g, which is 1.8 g to 2.4 g in a 40 g serving. Most of the sweetness comes from organic erythritol, and a little organic agave syrup sits in every one of the three ingredient lists.

How do I make my own keto granola?

Chopped nuts, seeds, coconut oil and a sweetener. Toss them together, bake low and slow until the mixture sets into clusters, then let it cool before breaking it up. A shop bought bag saves the oven time and gives you a declared carbohydrate figure per serving, which a homemade batch never has.

Can you buy keto granola in Tesco or Costco?

Not in Tesco or Costco. BeKeto keto granola ships from this shop instead. Supermarket granola aisles carry oat based ranges, where the carbohydrate figure per serving is a different order of magnitude from the 2.9 g to 3.6 g on these bags.

How is keto granola different from ordinary granola?

Ordinary granola starts with rolled oats. It is usually bound with honey or syrup and carries dried fruit. Keto granola starts with nuts, seeds and coconut, is bound with coconut oil and leaves the fruit out, which is why the carbohydrate line on the two labels looks nothing alike.

Which BeKeto granola has the least carbohydrate?

French Vanilla, at 2.9 g a serving. Cocoa and Chocolate Chips follows at 3.1 g and Fresh Raspberry at 3.6 g, all measured on the same 40 g serving. All three cost £8.19 for 250 g, so the gap is 0.7 g and not money.

Is keto granola gluten free?

None of the three contains a gluten grain. The ingredient lists are nuts, seeds, coconut, chicory fibre, erythritol and agave syrup, with no wheat, barley, rye or oats anywhere in them. A gluten free statement rests on a laboratory threshold rather than on an ingredient list, so read the pack itself.

How much does a serving of keto granola cost?

About £1.31 a serving. A 250 g bag is £8.19 and holds six 40 g servings. The three flavours are priced the same, so the choice is about taste and the carbohydrate line, not about cost.