Healthy, Nut-Free Granola Recipe (Gluten-Free and Delicious)

Nut-Free Granola Recipe

If you have been searching for a gluten-free, nut-free granola recipe mix that is peanut free, so it’s great for kids’ lunch boxes, super cute to toss into mason jars for holiday gift giving, and packed with heart-healthy omega fatty acids, then look no further. This is it, folks.

By changing up a few ingredients from my traditional granola snack mix, I was able to reduce the sugar, remove the allergens, and kick up the essential fatty acids your body needs (which it can’t produce itself).

Sunflower seeds are a gift of the beautiful sunflower and one of the primary sources of polyunsaturated oil. Sunflower butter is simply made from ground sunflower seeds and has 7 grams of protein per serving and contains more vitamins and minerals than nut butters. It is often used as a substitute by people who have nut allergies.

Plus, sunflower seeds are an excellent source of vitamin E and a very good source of copper and vitamin B1. In addition, sunflower seeds are a good source of manganese, selenium, phosphorus, magnesium, vitamin B6, folate, and niacin.

You can eat this nut-free granola recipe by itself, sprinkled on yogurt, or even have a big bowl with some almond milk. However you choose to enjoy this Sunflower Crunch, I know you will come back for more!

My Nut-Free Granola Recipe

Ingredients:

  • 2 cups gluten-free rolled oats
  • 1/3 cup raw sunflower seeds
  • 1 tsp ground cinnamon
  • 1/2 tsp ground ginger
  • Pinch of sea salt
  • 1/4 cup sunflower seed butter
  • 2 Tbsp honey
  • 2 Tbsp unsweetened applesauce
  • 1 Tbsp ground flaxseed
  • 1/4 cup chopped dried apricots

Directions:

  1. Preheat the oven to 350 degrees.
  2. Line a baking sheet with parchment paper.
  3. In a large bowl, combine first 5 ingredients: oats, sunflower seeds, cinnamon, ginger, and salt.
  4. In a separate bowl, whisk together the next 4 ingredients: sunflower seed butter, honey, applesauce, and flaxseed.
  5. Pour the wet ingredients over the dry and stir to combine thoroughly.
  6. Spread the mixture out evenly on the lined baking sheet.
  7. Bake for 20 – 25 minutes until golden brown, stirring every 10 minutes or so.
  8. Remove from the oven, and stir in the dried apricots.
  9. Leave on the baking sheet to cool completely.

Chef Tip: To change up the flavor, you can stir in dried cranberries, dates, coconut flakes, or cacao chips.

Chef Tip: This nut-free granola recipe will stay fresh for up to 1 week if stored in an airtight container or closed bag (e.g., Ziploc®).

Chef Tip: You may substitute peanut butter or almond butter for sunflower butter, or peanuts or almonds for sunflower seeds.

Chef Tip: You may substitute maple syrup for honey.

Nut-Free Granola Nutrition Facts:
Servings: 8

  • Calories: 210
  • Fat: 7 g
  • Carbohydrates: 34 g
  • Fiber: 4.3 g
  • Protein: 6.2 g

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Cristina is a Metabolic Effect L3 Nutrition Consultant and a Precision Nutrition L2 Nutrition Coach. Cristina's passion is to help others discover how great their bodies are meant to feel. Whether you're looking to improve your diet, increase energy levels, manage stress, or simply lead a more balanced life, Cristina provides the guidance, support, and tools necessary to make lasting changes. When she isn’t in the kitchen creating nutritious and delicious recipes, or leading one of our Shape-Up Challenges, Cristina enjoys soaking up the sun on the coast of the Carolinas while raising her two amazing daughters, who are active in soccer and volleyball. Cristina is a firm believer that the most effective way to teach children is through our own actions, which is the driving force behind always seeking new ways to enhance personal health and well-being.

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