Granola

Tanya Eisenwasser

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Homemade granola with oats, seeds, and maple syrup.

Prep 10 min

Cook 25 min

Serves 8

Gluten-freeDairy-freeVegan

Ingredients

• 2 cups gluten-free rolled oats
• 1/2 cup puffed rice cereal
• 1/4 cup raw sunflower seeds
• 1/4 cup raw pumpkin seeds
• 2 tablespoons chia seeds
• 1/4 teaspoon sea salt
• 1/4 teaspoon ground cardamom (optional)
• 1/4 teaspoon ground ginger (optional)
• 3 tablespoons coconut oil, melted
• 2 tablespoons sunflower seed butter
• 3 tablespoons maple syrup

Instructions

Mix the Dry Ingredients

1. Preheat your oven to 300°F (150°C).
2. Line a baking sheet with parchment paper.
3. In a large bowl, combine the oats, puffed rice, sunflower seeds, pumpkin seeds, chia seeds, salt, and spices if using.

Add the Wet Ingredients

1. In a small bowl, stir together the melted coconut oil, sunflower seed butter, and maple syrup until smooth.
2. Pour the wet mixture over the dry ingredients.
3. Stir well until everything is evenly coated.

Bake

1. Spread the granola mixture evenly on the prepared baking sheet.
2. Press it down gently with a spatula to create an even layer.
3. Bake for 15 minutes.
4. Remove from oven and stir gently, breaking up any large clumps.
5. Bake for another 8-10 minutes until golden brown.
6. Let cool completely on the baking sheet before breaking into clusters.

Tips & Substitutions

• If you react to oats, use 2 cups puffed rice instead. The recipe still holds together well with the seed butter and maple syrup.
• For clumpier granola, press firmly before baking and stir less. Only stir once at the 15-minute mark.
• Use certified gluten-free oats. Regular oats are often cross-contaminated with wheat.
• Swap sunflower seed butter for macadamia nut butter. Both work well as binders and add richness.
• Bake at 300°F (150°C), not higher. Low and slow prevents burning the seeds and maple syrup.

Why This Works

Gluten-free oats. Certified gluten-free rolled oats are generally well tolerated and provide fiber and slow-release energy. They form the base of the granola without problematic additives.

Pumpkin seeds and sunflower seeds. Both are naturally low in histamine and commonly well tolerated. They provide protein, healthy fats, and minerals.

Coconut oil. A stable fat that is naturally low in histamine. It helps the granola crisp up without dairy butter.

Maple syrup. A natural sweetener that is generally well tolerated. It provides just enough sweetness to bind the clusters together.

Chia seeds. Generally well tolerated and add fiber and omega-3 fatty acids. They help with the overall texture of the granola.

Storage

Store in an airtight container at room temperature for up to one week. For longer storage, freeze in a sealed bag or container, since seeds can go rancid at room temperature over time. This recipe is generally lower risk than protein-rich leftovers for histamine buildup, but freshness still matters. Consider freezing to keep seeds from going rancid if you will not finish it within a week.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.