This 5 ingredient oil free granola recipe is packed with fiber-rich oats and ground flax seeds, then spiced with cinnamon and vanilla extract and naturally sweetened with maple syrup. The low fat granola reicpe is made without calorie dense oils yet contains healthy omega-3 fats, which are essential nutrients for the body and beneficial for providing satiety.
While I already have some amazing homemade granola recipes, I wanted to create a super simple oil free granola that was lower in fats than my other recipes and also oil free. I added flax seeds as they are an excellent source of magnesium, fiber, and essential omega-3 fats that are anti-inflammatory and great for brain health and weight loss.
Oils are among the most calorie dense foods and increase insulin resistance according to the authors of Mastering Diabetes. This insulin resistance granola contains small amounts of unprocessed polyunsaturated fats from the addition of flax seeds.
Many people need to add more omega-3 fats to their diet while reducing their intake of omega-6 fats. Most people are consuming too many omega-6 fats found in processed oils yet not enough omega-3 fats. These two fats must be in the proper ratio for optimal health.
Maple syrup and vanilla extract are used to coat the rolled oats with cinnamon and ground flax seeds to yield a perfectly crunchy maple flavored granola that is oil free and great for weight loss. Most homemade granola recipes and store bought granolas contain high amounts of calorie dense oils and sugar. Thus I decided to make my own oil free granola naturally sweetened with maple syrup instead of processed sugar.
Refined sugar has always come up as a high sensitivity test for me, using bioresonance food sensitivity testing, yet I have been okay with natural sweeteners such as maple syrup. Cinnamon is one of the best spices for insulin resistance, which I love to use often, and it is a great way to provide extra sweetness and flavor for the granola.
I love to serve the oil free vegan granola with chopped fresh fruit and plain yogurt for a nutritious and easy breakfast. It also tastes great served with smoothie bowls for a delicious crunch. I wanted to make a lower fat granola, so I didn’t put in a lot of nuts and seeds, but you can always swap a cup of oats for a mix of your choice of nuts or seeds, such as chopped walnuts, almond slivers, sunflower, pumpkin or hemp seeds.
This oil free granola with flax seeds is found in my Oil Free Granola Recipes E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.
Oil Free Granola Ingredients:
- 4 cups oats (old-fashioned or rolled)
- 1/2 cup ground flax seeds
- 1 tablespoon cinnamon
- 1/2 cup pure maple syrup
- 1 tablespoon vanilla extract
Instructions:
- Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper.
- Combine the oats, ground flax seeds, and cinnamon in a large mixing bowl. Stir until evenly distributed.
- Whisk together the maple syrup and vanilla extract in a separate small bowl until well combined.
- Pour the maple syrup mixture over the dry ingredients in the large mixing bowl. Use a spatula or spoon to mix until all the oats are evenly coated.
- Spread the granola mixture in an even layer on a lined baking sheet.
- Bake in the preheated oven for 35-40 minutes, stirring twice to evenly bake the granola, as the sides tend to brown quickly.
- Once baked and golden brown, remove the granola from the oven and allow it to cool completely on the baking sheet. As it cools, it will continue to crisp up.
- Once cooled, transfer the granola to an airtight container, such as a mason jar for storage. It will keep for weeks at room temperature.
- Serve your oil-free granola as a topping for yogurt, as a cereal with your choice of milk, or enjoy it by the handful as a satisfying snack.
Tips for making healthy oil-free granola
Feel free to customize your granola by adding nuts, seeds, or dried fruits of your choice for more healthy fats and texture. I often like to add a few raw nuts, cranberries, or goji berries to mine when I am serving and use whatever nuts or seeds I have been eating the least to ensure more variation in my diet. Pumpkin and sunflower seeds are staples in my cupboard that I like to add for their nutritional content, which was recommended on my viome gut test.
Serve the oil free granola on top of smoothie bowls, with your favorite plant-based milk for an easy breakfast, or with plain yogurt and fresh fruit. My toddler and I love to mix the granola with fresh chopped strawberries, banana, plain yogurt, and collagen powder or hemp seeds for extra protein!
I used 1/2 cup of maple syrup to coat the oats and sweeten the granola, which was the perfect amount. Baking the granola on low heat for longer with only maple syrup and no oil yields a crunchy granola that will stay separated once cooled and stored. If you prefer to use less sweetener, 1/3 cup will be enough to coat the granola as well.
If you are gluten-free, be sure to use certified gluten-free oats.
Play around with adding more spices for different flavors, such as nutmeg or pumpkin spice, or add cocoa powder to the maple syrup for chocolate granola.
You can double the recipe to make a big batch of this granola. Just be sure to store it in an airtight container. Also be sure to check out this vanilla flavored and maple sweetened low fodmap granola with pumpkin and sunflower seeds for an equally delicious oil free granola!
Benefits of this oil free granola for weight loss and diabetes:
- Oats are high in soluble fiber, which can help regulate blood sugar levels and promote feelings of fullness, making them an excellent choice for those managing diabetes or aiming for weight loss.
- Flax seeds are rich in omega-3 fatty acids and fiber, which can support blood sugar levels, provide satiety, and promote healthy bowel movements.
- Cinnamon is one of the top spices that helps improve insulin sensitivity and lower blood sugar levels.
- Maple syrup adds a touch of natural sweetness without the need for refined sugars, making this granola suitable for those watching their refined sugar intake.
Research studies associated with ingredients used in the granola
- The consumption of oats has been shown to reduce body weight, and abdominal fat, and improve liver function.
- A systemic review of 16 studies found oats to be moderately beneficial for glycemic control and lipid profiles in type 2 diabetics. Oat intake significantly reduced total cholesterol and LDL compared to the control meal. The review of these studies revealed improvement in both blood glucose and insulin sensitivity after consuming oats.
- A meta-analysis of 25 randomized clinical trials found a significant association between flaxseed supplementation and a reduction in blood glucose and insulin levels. A very interesting note in a subgroup analysis was that only whole flaxseed was associated with improved glycemic control and insulin resistance, but not flaxseed oil or lignan extract.
- Studies on flaxseeds also show that whole flaxseeds are beneficial for weight management, especially for overweight and obese individuals.
- Fiber in flaxseed provides increased satiety and fullness and can thus reduce excess calorie consumption.
- Maple syrup is a natural sweetener with phenolic compounds and abscisic acid that has beneficial properties for diabetes, making it a better option than refined table sugar for sweetening foods. Abscisic acid can promote insulin excretion from pancreatic cells and boost fat cells’ sensitivity to insulin. This natural liquid sweetener contains antioxidants, vitamins, minerals, and phenolic compounds, all with beneficial properties, making it a great alternative to regular sugar found in store-bought granolas.
This vegan oil-free granola makes six servings, and according to Cronometer, each serving contains:
- 329 calories
- 9 grams protein
- 50 grams carbohydrates
- 7 grams fat
It is an excellent source of B1, B2, B5, copper, iron, magnesium, manganese, selenium, zinc, phosphorus and essential fatty acids.
Anyone looking for an easy and nutritious granola recipe will love this versatile classic granola made with wholesome ingredients. It’s great for a healthy snack or a quick breakfast when served with fresh fruit and low-fat plain yogurt. I also love to add collagen powder and hemp seeds for extra protein and nutrition when making this granola fruit yogurt breakfast!
Try making this strawberry and blueberry yogurt breakfast bowl with this oil free granola.
This oil free granola with flax seeds is found in my Oil Free Granola Recipes E-book that you can subscribe to access in my library of free E-books. All the E-books are designed to be downloaded or printed on standard paper to create your own recipe book binder.
Oil Free Granola – Low Fat, Vegan & Easy
Equipment
- 1 mixing bowl and spoon
- 1 Baking tray
Ingredients
- 4 cups rolled oats
- ½ cup ground flax seeds
- 1 tbsp cinnamon
- 1 tbsp vanilla extract
- ½ cup maple syrup
Instructions
- Preheat the oven to 325℉.
- In a mixing bowl combine the rolled oats, cinnamon and ground flax seeds.
- Mix the vanilla with the maple syrup then drizzle of the dry ingredients and stir until all the oats are well coated.
- Pour the raw granola mixture onto a baking tray lined with parchment paper and bake for 40 minutes @ 325℉. Stir 2 times to ensure the edges don't burn and to evenly brown the granola.
Nutrition
References:
I’ve been trying oil-free granola recipes to serve with homemade soy yogurt. The search is over! Others used applesauce which meant it was difficult to get a crisp texture without burning it.
For this batch, I doubled the cinnamon and I added half a cup of chopped raw cashews. I spread it on a silpat in a jelly roll pan. After baking 20 minutes I mixed it well and put back in the oven 10 minutes. Then I added 1/2 cup dry roasted, unsalted peanuts and 1/2 cup unsweetened flaked coconut, mixed well and baked another 10 minutes. After cooling it is crisp and yummy. Better than store bought, even the expensive ones. I love it when a recipe is a “keeper.”
So glad you loved the base recipe and great additions!