This keto granola can be made in big batches and stored for use during the week, but it takes just a couple of minutes to throw it together so can be made fresh each morning. This makes a perfect energy-rich start to the day if you are no-sugar, and the slow release of energy will boost your system till lunch. Serve with nut milk of your choice – almond milk or coconut milk work well here.
Several studies have investigated the potential of LCD or KD on weight loss. For example, Brinkworth et al. (2) compared one year of low-fat (LF) vs. LCD diet in adults with abdominal obesity. Subjects were randomly assigned and diets were isocaloric, with moderate energy restriction. Both groups realized significant weight loss, however, there was no significant difference between groups, suggesting that a LCD was equally effective as a LF diet.
We all know that porridge has been used as a breakfast staple forever, but try this alternative! It is quick and easy to make and, with the cinnamon and cloves, provides a warming breakfast which is ideal on colder days. This is a paleo and keto-compliant recipe that takes only minutes to prepare so you can give the whole family a better start in the morning.
"Avoid inflammatory oils like safflower, sunflower, corn, or soybean oils and opt for whole food cereal or granolas with limited ingredients, which tend to be made from nuts, seeds and occasionally whole oats or puffed rice," says Kelly LeVeque, RD, a celebrity nutritionist who works with Jennifer Garner and Jessica Alba, and author of Body Love. One of her faves: This grain-free granola from Thrive Market, which has a blissfully short ingredient list but tons of flavor.

While everyone needs to eat carbohydrates, some people need more carbs than others. People who are very active need to eat more carbs than people who are sedentary. Those with diabetes also usually need to limit the amount of carbohydrates they consume during each meal to help keep their blood sugar levels in check. Finally, people on low-carb diets such as the Atkins or South Beach diets may limit their carbohydrate intakes in an attempt to boost weight loss.


The importance of dietary CHO is so well ingrained that the concept is taken for granted. In fact, basic macronutrient guidelines are predicated upon the idea that the central nervous system (CNS) requires a minimum of ~130 grams (~520 kcal) per day to function properly (i.e., to maintain optimal cognitive function). As a result, the minimum recommended daily intake of CHO reflects this idea (7). Similarly, most contemporary texts on sports nutrition emphasize the outsized role of CHO in optimizing both athletic performance and recovery (9). Frequently referred to as the “master fuel,” recommendations range from 3 – 12 grams per kilogram of bodyweight, per day. As an example, the recommended daily intake for a 180-lb athlete would be 246 – 982 grams, with a caloric equivalent of 984 – 3,928 calories. In marked contrast, the KD would recommend a maximum of just 50 grams (~ 200 calories) per day for the same individual.

Net carbs is simply total carbs minus fiber and non-digestible sugar alcohols, like erythritol. (This doesn’t apply to high glycemic sugar alcohols, like maltitol.) We don’t have to count fiber and certain sugar alcohols in net carbs, because they either don’t get broken down by our bodies, are not absorbed, or are absorbed but not metabolized. (Read more about sugar alcohols here.)
Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine.
Thanks for your quick reply. Yes, BP is fresh. My batter wasn’t runny either. In fact I was going to add some more liquid but decided to leave as it was. The only other thing it could have been is that I live at 5100′ elevation and it was cold and snowing the day I made them. I am going to make them again and see what happens. I am not giving up! 🙂

This fennel and ginger granola is not only grain-free sugar-free and keto, but it is also totally unlike the flavor of any other cereal I have tried. You get a warming heat from the ginger and a fresh flavor from the aniseed fennel, giving this cereal a unique taste. You can use this recipe as a base to let you experiment with different ingredients to give different flavors and textures.


After initiation, the child regularly visits the hospital outpatient clinic where they are seen by the dietitian and neurologist, and various tests and examinations are performed. These are held every three months for the first year and then every six months thereafter. Infants under one year old are seen more frequently, with the initial visit held after just two to four weeks.[9] A period of minor adjustments is necessary to ensure consistent ketosis is maintained and to better adapt the meal plans to the patient. This fine-tuning is typically done over the telephone with the hospital dietitian[19] and includes changing the number of calories, altering the ketogenic ratio, or adding some MCT or coconut oils to a classic diet.[18] Urinary ketone levels are checked daily to detect whether ketosis has been achieved and to confirm that the patient is following the diet, though the level of ketones does not correlate with an anticonvulsant effect.[19] This is performed using ketone test strips containing nitroprusside, which change colour from buff-pink to maroon in the presence of acetoacetate (one of the three ketone bodies).[45]
Hi Liz, Low carb bread doesn’t rise as well as one made with wheat flour, but it shouldn’t be quite that short. Some factors that might contribute include the age of your baking powder and how well the batter is mixed – the mixing process helps create air bubbles. Also, did you use baking soda or baking powder? They are not the same. Baking soda needs something to interact with, in this recipe I use baking powder. More baking powder *might* help, but is risky because using too much can cause it to fall even more flat.
Fiber is an important part of a healthy lifestyle because it helps you feel full sooner and longer and minimizes the impact of carbs on your blood-sugar and insulin levels, making weight management easier. A high-fiber diet also reduces your risks for a host of ailments, including heart disease1, digestive disorders2, diabetes3 and certain cancers4. Of course, if regularity is your problem, fiber is your friend. All that's pretty impressive for something you don't even digest.
Hi Lee, A blender might also work, if it’s powerful enough to chop up nuts. You’ll still want to use a pulse-stop-pulse method, and may need to stir between pulses. Otherwise, you can also try chopping up the nuts and seeds before mixing with the other ingredients. If you go that route, the resulting granola texture will be a little different compared to a food processor. I used a food processor partly because it makes both prep time and cleanup a lot faster, but also because that way you get a mix of larger chopped nuts and finer powder. I hope one of the other methods works out for you!
Almond Meal is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, I like to use a super fine ground almond flour but I will equally use almond meal as it seems to perform just as well in most recipes, at a reduced cost.
In the absence of CHO, however, the body must shift to fat as the primary energy source. In this case, the body catabolizes stored triglycerides, which exist in abundance in even the leanest individual. In effect, the KD provokes a physiological stimulus, i.e., CHO restriction, that mimics starvation. Due to the limited ability to store or produce CHO during periods of starvation, the body thus switches to ketogenesis, the production of ketone bodies as a primary fuel source (3).
Once you start eating this very low amount of carbs, you’re body will become keto adapted. You are starving it from the carbs therefore it needs to find a source of fuel. When you’re in ketosis, your body will no longer have the carbs it once used to fuel your body. It will have to resort to using your own body fat for fuel. This is amazing because you’ll lose body fat if that was your goal and many other benefits you’ll see below.
Proponents of the ketogenic diet say the problem with a high-carbohydrate diet is that it induces high insulin levels and keeps the body burning sugar and carbs instead of fat. In contrast, on a low-carb diet, the body learns to burn fat preferentially. When this happens, acids known as ketones are released from fat into the body, while insulin levels go down. Ketosis can occur after several days on a low-carb diet.
In this single-arm, 4-month diet intervention, an LCKD resulted in significant improvement of glycemia, as measured by fasting glucose and hemoglobin A1c, in patients with type 2 diabetes. More importantly, this improvement was observed while diabetes medications were reduced or discontinued in 17 of the 21 participants, and were not changed in the remaining 4 participants. Participants also experienced reductions in body weight, waist circumference, and percent body fat but these improvements were moderate and did not predict the change in hemoglobin A1c in regression analyses.
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.
The granola in this product is made from all organic seeds. It’s crunchy and has a vanilla and cinnamon flavor. Egg whites are the protein ingredient for about 12 grams of protein building amino acids. At 14 total carbohydrates, 12 grams of fiber and 2 grams of net carbohydrates, this type of cereal is proven to be diabetes-friendly. It also is high protein.
I do not use the VLC mix to make yeast breads. I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
Rod, With a ketogenic lifestyle, the point is to stay within your macros, so if you’re not gluten-intolerant and the flour fits into your macros, you should be fine. Have you calculated what your macros should be? We have a post talking about which macro calculators we like best, if you’re interested: https://theketoqueens.com/macro-calculator-review/ Additionally, a doctor can help you figure out the macros that will work best for your health and fitness goals. Best of luck and welcome to the keto family!
This is the best! I’m really bad at baking but I have made this twice and both times it was perfect. I’ve shared it with all my gluten intolerant friends, thank you. Oh, I reduced the psyllium husk to an eighth and replaced the other eighth with gluten free flour. It made it less gritty. Yummy! Today I’m going to add some spices and sultanas for a sweet treat. Hope it works!

I think these are unbelievable! This is actually the first time I've written a review on Amazon, but I feel like I have to with these. I am trying to do a low carb/low cal diet to lose about 30 pounds, and have a huge weakness for pasta. I have tried Shirataki noodles, spaghetti squash, skipping the pasta altogether and just making veggies with sauce, and this is BY FAR the best way to quench my craving for pasta.
I’ve been doing keto on and off for a year. Before that, I explored eliminating “inflammatory” or “reactive” foods based on another eating program. I have Celiac and autoimmune issues and I think one of the reasons people stall with Keto is because they are eating too many typically “inflammatory” foods–foods that your body has a harder time digesting and as a result create systemic inflammation which, in turn, cause weight loss plateaus. For those trying to fight through a Keto Plateau, I would suggest eliminating ALL dairy (try subbing ghee for butter), artificial sweeteners (including stevia and erythritol) and all nuts for 5 days. I know it sounds close to impossible but all three of these Keto staples are some of the biggest culprits of inflammation in the body. I found this suggestion on another Keto website and tried it and dropped 6 lbs in 5 days. Another typically inflammatory food is Eggs. If you can’t eliminate all of these foods at once, try eliminating one at a time for a minimum of 5 days and see if there is any movement on the scale. For those who have stalled, chances are at least one of your Keto staples is holding you up. Good luck!
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