17 Day Diet Lean Granola Recipe – I never got on the granola train my whole adult life because almost every brand I found at the store was loaded with sugar and other cheesy ingredients! If you’re trying to lose weight with the 17 Day Diet, the last thing you need is a little sugary granola in your life!
Don’t get me wrong, I’ve always loved granola, but I stayed away from it because of its sugar content.
17 Day Diet Lean Granola Recipe
It wasn’t until recently that I found a great Paleo granola recipe from Rachael’s Good Eats on Instagram and decided to adapt her recipe to my own family preferences.
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After months of making and tweaking my adapted Healthy Homemade Granola recipe, I decided it was time to share the final version for those looking for homemade fat-free granola for the 17 Day Diet.
This healthy homemade granola recipe contains low-sugar, wholesome ingredients like oats, nuts, and old-fashioned seeds.
Foods with high fat content do not fly well. While the 17-day diet offers low-fat foods, especially in cycles 1 and 2, the list of foods for cycle 3 is full of healthy fats such as nuts and seeds.
This healthy homemade granola recipe has a lot of features, so if you’re on the 17-day diet, this recipe is perfect for cycle 3.
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While the original recipe I adapted did not include oats (following the Paleo recipes), I wanted to add this ingredient to the recipe, especially at my partner’s request.
I used plain old oats because that’s what I usually have in my pantry. If it’s not the old style, you can probably get away with instant oats. However, I haven’t tried instant oats yet, so I can’t say exactly what the granola will be like.
The secret of this recipe is the use of natural nuts and seeds – without salt, sugar or roasting. I love almonds and they are the main feature in this healthy homemade granola recipe.
Almonds are full of healthy fats, fiber and protein. They’re also a great snack on their own when you’re hungry because they fill you up and keep your blood sugar in check. This is the key in this recipe!
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If you really want high-quality almonds, I recommend Wild Soil Almonds. These are not your average almonds you get at the grocery store.
Most almonds are extremely crunchy and semi-stale, but these have a soft bite (the way they grow is the difference). You can read more about what makes them unique on Amazon’s Wild Soil Almonds product page.
These amazing nuts help maintain a healthy gut, reduce inflammation and help with weight control.
I bought chopped walnuts and they are the perfect size for this recipe! One less nut to chop!
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I love pecan pie, but I don’t like all the sugar that goes into the pie. What I love about this healthy homemade granola recipe is that I get the delicious taste of one of my favorite nuts without the added sugar!
Pecans have health benefits – they are good for the heart, help reduce the risk of heart disease, aid digestion, boost the immune system, and are great anti-aging.
Pumpkin seeds are my favorite when I want to add a little crunch to my salad. This is in the original recipe, so I will definitely keep it in my adaptation!
Pumpkin seeds are very healthy for you. They contain a lot of antioxidants and have a high magnesium and fiber content!
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They are known to improve heart health, lower blood sugar levels and help reduce the risk of certain cancers.
I love flaxseed. I really like golden flaxseed because it has a nice nutty flavor and is not as bitter as regular flaxseed.
Flaxseed is full of nutrients, healthy fats, fiber and protein. Flaxseed helps keep digestion in good shape, improves cholesterol levels and lowers blood pressure.
In addition to the ingredients mentioned above, it also uses coconut oil, cornstarch (or arrowroot starch), and some spices and sweeteners. All recipes with ingredient list are below on the recipe card.
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According to the food list for cycle 3 of the 17-day diet, “low sugar” granola is allowed. According to the food list, half a cup equals one serving. This healthy homemade granola recipe contains no refined sugar because it uses real maple syrup.
Sweeten with 1 tablespoon of real maple syrup. When maple syrup isn’t listed in any grocery list cycle, it’s only 1 tablespoon, so it’s not enough to write home about.
However, you can omit these ingredients or use a stevia-based sweetener. I’m a big fan of real raw sugar, so real maple syrup for me!
Melted coconut oil is also used in this recipe, but you won’t find coconut oil on any of the 17-day diet food lists.
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When the 17 Day Diet was created years ago, coconut oil was not as popular as it is today. Even though it’s not on the list of approved foods, it’s worth using to help the granola hold together after baking.
Finally, this recipe calls for cornstarch to hold the granola together. Cornstarch is not on the list of cycle foods, but I only use 1 teaspoon in this recipe, so it’s not too much. However, if you want to use arrowroot powder, this is a lower carb option.
This special healthy homemade granola recipe makes two cups of granola (give or take). While the 17-Day Diet serving of “low sugar granola” is 1/2 cup, it’s easy to use and you’ll still get what you need until you’re full.
I personally use about 1/4 cup of granola with plain yogurt and it seems to be the perfect amount.
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I used a 1/4 cup serving in this recipe, but know that if you are following the 17-day diet, 1/2 cup is considered a serving of natural starch in Cycle 3.
As I mentioned earlier, this healthy homemade granola recipe is easy to customize. You can use your favorite nuts, seeds or sweeteners. It’s all about what works for you and what’s in your pantry.
When I started making this recipe, I used 3 tablespoons of chia seeds in addition to the flax seeds.
I started to realize that I didn’t like the swelling of chia seeds in my teeth after eating granola, so I stopped using chia seeds.
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I prefer the recipe without chia seeds! If you want extra fiber and healthy fats, you can add chia seeds to your granola!
I also made this recipe without ground flaxseed when I ran out of time, and the granola turned out absolutely delicious!
If you want to use other seeds instead of nuts, such as sunflower seeds or hazelnuts, you can use them in addition to the current ingredients or replace other ingredients in the recipe.
When I first adapted the recipe, I used a full 2 tablespoons of maple syrup, as the original recipe called for. However, after much tinkering, I finally enjoyed the taste and sweetness of 1 tablespoon of real maple syrup.
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You can also use honey instead, but make sure to warm the honey with coconut oil and mix it well, otherwise it won’t mix well with other ingredients.
If you are following the 17-day diet, use a Stevia-based sweetener, or you can leave it out.
You’ll notice on the recipe card below that each nut and seed needs to be chopped or chopped several times in the processor.
I use the small chopping bowl that comes with the Ninja Master Prep (blender and processor combo). Perfect size for nuts and seeds and affordable!
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If you don’t have a food processor, you can use a cutting board and a sharp knife to roughly chop the ingredients.
I use the Pak Kopi electric blade coffee bean grinder to grind the flaxseed. You can also use it to quickly pulse pumpkin seeds.
If you don’t have a coffee bean grinder or food processor, you can buy ground flaxseed instead of grinding it yourself.
I always have all the ingredients on hand. To keep the nuts and seeds fresh, I store them in OXO’s airtight container. You can choose from a variety of sizes to suit your needs.
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I won’t go into every step here (you can see all the steps below on the recipe card). However, I would like to share some quick tips on specific steps to take.
Once you’ve cut out the nuts and seeds and are ready to pour the coconut mixture into the dry ingredients, it doesn’t seem like there’s enough liquid to completely cover it.
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