Deliciously Healthy Nutrient Dense Granola Recipe Without UPFs

Starting your day with a breakfast that fuels your body and satisfies your taste buds can be a challenge, especially when many store-bought granolas contain ultra-processed foods (UPFs). These often include added sugars, artificial flavours, and preservatives that offer little nutritional value. Making your own nutrient dense granola at home lets you control every ingredient, ensuring a wholesome start to your morning without any UPFs - and it's much cheaper.

Homemade nutrient dense granola

Why Make Your Own Granola?

Ultra-processed foods are linked to various health concerns, including inflammation and poor digestion. By avoiding UPFs, you reduce your intake of unnecessary additives and focus on whole, natural ingredients. Nutrient dense granola made from nuts, seeds, whole grains, and natural sweeteners provides:

• Sustained energy from complex carbohydrates and healthy fats

• Fibre to support digestion and keep you full longer

• Vitamins and minerals like magnesium, iron, and vitamin E

• Antioxidants from ingredients like nuts and dried fruits

  
  

Choosing granola means you get a clean, nourishing snack or breakfast that supports your overall health.

Key Ingredients for Nutrient Dense Granola

Creating granola starts with selecting the right ingredients. Here are some essentials:

• Whole rolled oats: The base of most granolas, oats provide fibre and slow-release energy.

• Nuts: Almonds, walnuts, pecans, or cashews add healthy fats, protein, and crunch.

• Seeds: Chia, flax, pumpkin, or sunflower seeds boost omega-3s and minerals.

• Natural sweeteners: Use raw honey, maple syrup, or even mashed ripe bananas.

• Dried fruit: Unsweetened raisins, cranberries, or chopped dates add natural sweetness and antioxidants.

• Spices: Cinnamon, nutmeg, or vanilla extract enhance flavour without added chemicals.

• Healthy oils: Coconut oil or extra virgin olive oil help bind ingredients and add richness.

  
  

Step-by-Step Nutrient Dense Granola Recipe

(modified from a Deliciously Ella recipe)

This recipe yields about 6 cups of granola, perfect for storing and enjoying throughout the week.

Ingredients

• 90g coconut oil 

• 400g porridge oats (I use a mixture of steel cut 

  and rolled oats)

• 160ml maple syrup

• grated zest of 1 orange, plus the juice

• 4 tsps ground cinnamon 

• dash of vanilla bean paste

• 120g mix of sunflower & pumpkin seeds

• 80g mix of walnuts, almonds, or cashews 

• 60g coconut chips

• 100g chopped dates or combinations of other dried fruit

  
  

Instructions

1. Preheat oven to 160°C (325°F). Line a large baking sheet with parchment paper

2. Heat the coconut oil and maple syrup over a low heat, until melted

3. Remove from heat and add the juice and zest, cinnamon and vanilla

4. Mix the rest of the ingredients, apart from the coconut chips and dates, in a large bowl and add the oil mix

5. Spread evenly over the lined tray and bake for 45mins, stirring every 10mins and add the coconut chips for the last 10mins. 

6. Remove from the oven and cool. After which add the dates. Store in an airtight container

7. Once cool, stir in the dried fruit. Store in an airtight container at room temperature for up to two weeks.

Variations

• Reduce the maple syrup by half and try adding a ripe mashed banana instead. And if you're being really adventurous, try a few ripe bananas without adding any maple syrup because you have to remember there are also dried fruit - these can be very sweet.

• Steel cut oats can take longer to digest and for some don't cause as much of glucose spike compared to rolled or whole oats.

Tips to Customize Your Granola

• Add protein powder for an extra boost, but choose a clean, natural powder without additives. You might not be able to heat it up so add it in after it's cooled down.

• Swap nuts and seeds based on your preference or what you have on hand.

• Use fresh spices like cardamom or ginger for unique flavours.

• Add cacao nibs after baking for a chocolatey crunch without added sugar.

• Make it nut-free by increasing seeds and using sunflower seed butter instead of coconut oil.

  
  

Experimenting with ingredients keeps your granola exciting and tailored to your nutritional needs.

How to Enjoy Your Homemade Granola

Nutrient dense granola is versatile and can be enjoyed in many ways:

• Sprinkle over yoghurt or smoothie bowls for added texture and nutrition.

• Mix with fresh fruit and milk or plant-based milk for a quick breakfast.

• Use as a topping for baked apples or pears for a healthy dessert.

• Pack in small containers for a convenient, wholesome snack on the go.

  
  

Final Thoughts on Making Granola Without UPFs

Making your own granola lets you avoid the hidden additives found in many store-bought options. This nutrient dense granola recipe combines whole, natural ingredients that provide lasting energy, fibre, and essential nutrients. By choosing simple, wholesome foods, you support your body and enjoy a delicious breakfast or snack.