This crunchy air fryer granola is oil free, sugar free, and full of plant protein and the essential omega-3 fats which are healthy fats that we all need. The date sweetened granola is fantastic for weight loss, insulin resistance and healthy blood sugar levels. Plus it is so delicious and tastes like it had been sweetened with maple syrup even though only dates and the spices cinnamon and nutmeg sweeten this granola.
When I told my partner that it is a sugar free granola recipe, he responded by saying no it isnt, you put maple syrup in it. He was surprised when I said no, its just the date paste that makes the granola taste like it has been sweetened with maple syrup!
When dates are blended with water, they have a flavor profile in between caramel and maple syrup that is divine and great for making your own homemade granola with no added sugar. The easy air fryer granola recipe is perfect for making granola with date syrup as the air fryer will dry out the date paste when it is cooked at a low temperature and yields the best crunchy air fryer granola with no oil.
I ground hemp, flax, sunflower seeds, and pumpkin seeds to make them easier to digest and absorb by the body. I have a toddler that is still learning how to chew nuts and seeds, which can be a choking hazard, so I like to ground them to free up all the nutritional goodness inside these super seeds!
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Air Fryer Granola Ingredients
To make this vegan granola recipe with no refined sugar, you will need the following ingredients:
- oats
- rice crispies
- shredded coconut
- sunflower seeds
- hemp seeds
- pumpkin seeds
- flax seeds
- dates blended with water
- cinnamon
- nutmeg
As you can see, this air fryer granola recipe has zero processed sugar or refined oils such as coconut oil. Almost all store-bought granola contains some form of sugar and oil, so I was inspired to make granola with zero refined sugar and oils, which are the worst two foods for people with diabetes. Many people think oils are healthy, but oils are highly processed, calorie-dense, and nutrient deficient, just like sugar!
When managing gestational diabetes and tracking my blood sugar levels, I noted that the combination of coconut oil and refined sugar in a “healthy vegan chocolate bar” caused high blood sugar levels post my next meal. Saturated fats found in coconut oil increase insulin resistance.
For this reason, I wanted to create a granola for diabetics with no oil and refined sugar. You still get a crunchy granola without the oil when you use an air fryer to make this diabetic granola recipe.
Can you make granola without oil that tastes good?
I can attest to that question with a loud and clear yes! Especially when you use an air fryer at a low temperature. Oils are added to granola to help coat the oats and crisp up the granola. But this air fryer granola mixture is covered with homemade date syrup (blended dates and water) that crisps up beautifully when cooked in an air fryer.
Now I have not made oil free granola in the oven, so I wonder if it would turn out the same, but it turns out amazing in an air fryer. The key is to cook the granola for longer at a low temperature. I cooked this air fryer granola with no oil on parchment paper in an air fryer basket for 15 minutes at 200 degrees Fahrenheit.
How to make granola in an air fryer
- To make this air fryer granola start by pre-soaking dates in half a cup of water and let it sit for 1 hour to help with blending the dates into a paste that is used to coat the dry ingredients. Once soaked blend the dates with water in a high-speed blender to make the date paste. Set it aside in a small bowl.
- Grind the hemp, flax, sunflower, and pumpkin seeds into nut flour. I used my Vitamix blender to grind all the seeds together, but you can use a nut and seed grinder as well, which is more affordable.
- In a large bowl, combine all the dry ingredients, including the rolled oats, rice crispies, shredded coconut, blended seeds, cinnamon, and nutmeg. Stir with a spoon.
- Coat the dry granola ingredients with the blended date paste.
- Preheat the air fryer to 200 degrees Fahrenheit. Once ready, place the granola mixture on parchment paper lining the air fryer basket.
- Cook for 15 minutes until crisp and golden brown. Stir the granola in the air fryer once at the halfway mark.
- Once finished, let the granola cool at room temperature before transferring it to an airtight container such as a glass jar.
Tips and substitutions for making the air fryer granola
The key to making this granola sweetened with dates is to cook the granola for longer at a lower temperature. You can cook regular granola with oil and a sweetener such as maple syrup much quicker in an air fryer at a higher temperature. However, when you use a date paste to sweeten the air fryer granola, it needs a lower and longer temperature to crisp up and dry out to create crunchy clusters.
To make this granola gluten-free, be sure to use gluten-free oats.
I have the Gourmia 7.5 L air fryer, and to cook the full recipe, I had to cook it in 2 batches. Don’t overload the basket of your air fryer, as a thin layer exposed to the air yields the best granola. If you have a double-basket air fryer, divide the granola mixture between the two and cook simultaneously.
Blending the flax, hemp, pumpkin, and sunflower seeds helps bind the ingredients to make crunchy granola clusters while releasing the nutritional goodness inside these seeds for optimal nutrition and absorption. You can leave these seeds whole if you choose, although I recommend blending the hemp and flax seeds. After cooking, you can add flax and hemp seeds, which contain omega-3 fats that heat can damage.
You can also add dried fruit to the simple homemade granola after cooking, such as cranberries, goji berries, or blueberries!
I added rice crispies to this recipe for a light and crispy crunch, but it is a refined carbohydrate, so you can omit the rice crispies and add an extra cup of oats.
Ways to enjoy this date sweetened granola for diabetics
This granola for diabetics is a good option for a healthy breakfast that can be served on its own with unsweetened almond milk.
You can also top the granola with some low fat plain yogurt and serve it with fresh or frozen fruit, which is such an easy breakfast that is highly nutritious and satisfying.
The air fryer granola tastes great on its own and can be enjoyed as a healthy snack by itself!
While I have a few favorite granola recipes, such as this healthy homemade granola, and chocolate granola, this air fryer granola without oil and refined sugar is by far my favorite granola now for its nutritional benefits.
This dehydrated buckwheat granola is another one of my top granola recipes as well. As I have struggled with insulin resistance and gestational diabetes in the past, I wanted to formulate a healthier granola for diabetics free of processed oils and sugar.
Unprocessed natural fats found in hemp, flax, pumpkin, and sunflower seeds are still beneficial for diabetics as they are primarily unsaturated fats and come with essential nutrients and fiber that are fantastic for blood sugar regulation.
According to mastering diabetes, nuts, seeds coconut meat are all dense with healthy fats for people with diabetes. However, consuming in moderation is recommended as a low-fat diet is best for reversing insulin resistance.
The addition of shredded coconut makes this granola higher in saturated fats, so you can substitute it for oats instead or only use half a cup or less. Still, shredded coconut is far better than coconut oil for people with diabetes. Saturated fats, in particular, have been shown to increase insulin resistance in some individuals, so be mindful of portion sizes.
Sugar and oils such as coconut and olive oil are listed as red light foods in the Mastering Diabetes book. Nuts and seeds such as hemp, flax, pumpkin, and sunflower seeds are listed as yellow light food and are a much better alternative but should still be consumed in moderation.
Nutrition information and benefits of this air fryer granola for diabetics
According to Cronometer (a great app to track your nutritonal intake) 1 serving of this granola (1/6 of the recipe) contains 330 calories, 10 grams of protein, 23 grams of carbs, and 21 grams of fat. It has all the essential amino acids and fatty acids. It also contains 7 grams of fiber which is crucial for healthy blood sugar levels.
The air-fried granola is a great source of vitamins B1, B3, B6, folate, vitamin E, iron, copper, manganese, magnesium, zinc, phosphorus, and selenium.
B vitamins and magnesium are essential for energy production in the body.
A single serving contains 163 mg of magnesium, or 40% of the minimum recommended magnesium intake which is an essential mineral for insulin resistance and weight loss.
Cinnamon is also an excellent spice for people with diabetes, as it has been proven to help lower blood sugar levels and reduce insulin resistance.
As you can see, this vegan air fryer granola recipe is nutrient dense. It contains vital nutrients and ingredients such as cinnamon and magnesium, which are fantastic for blood sugar regulation. Pair it with some blueberries, one of the top berries for insulin resistance and weight loss!
I hope you enjoy this granola as much as my family did. No joke, the first time my toddler tried this granola with yogurt, she kept asking for more! And according to my partner, it is the best homemade granola I have made, so it must be good!
Oil Free Air Fryer Granola for Diabetics
Equipment
- 1 Vitamix blender
- 1 air fryer
- 1 Mixing bowl
Ingredients
- 1 cup rolled oats
- 1 cup rice crispies
- 1 cup coconut
- ¼ cup hemp seeds
- ¼ cup pumpkin seeds
- ¼ cup sunflower seeds
- ¼ cup flax seeds
- ½ tsp cinnamon
- ½ tsp nutmeg
- 1 cup dates
- ½ cup water
Instructions
- Pre-soak dates in half a cup of water and let it sit for 1 hour to help with blending the dates into a paste. Once soaked blend the dates with water in a high-speed blender to make the date paste.
- Grind the hemp, flax, sunflower, and pumpkin seeds into nut flour using a high speed blender.
- In a large bowl, combine all the dry ingredients, including the rolled oats, rice crispies, shredded coconut, blended seeds, cinnamon, and nutmeg. Stir with a spoon.
- Coat the dry granola ingredients with the blended date paste.
- Preheat the air fryer to 200 degrees Fahrenheit. Once ready, place half the granola mixture on parchment paper lining the air fryer basket.
- Cook for 15 minutes until crisp and golden brown. Stir the granola in the air fryer once at the halfway mark.
- Repeat the cooking process to cook the last half of the granola.
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