I made this kidney stone-safe granola after hearing from so many patients who miss having it for long walks, quick snacks, or throwing in a bag for those times when we need a little something during the day. Unfortunately, most granolas are made with high oxalate nuts (like almonds) and are, therefore, a no-go for many of us.
This granola, on the other hand, is low oxalate, low salt, and low sugar!
Now, when you’re looking for ingredients, you may not find the exact ones I did…
The cranberries were from Trader Joe’s and I like them precisely because they have no added sugar and are very high in fiber. For 1/4 cup of them, there are only 2 grams of sugar (zero added) and 19 grams of fiber. Best I have ever found. If you are not by a TJ’s, look at your fav store for the lowest sugar, highest-fiber cranberries. Or maybe you can find them online.
The “maple” syrup I used had zero sugar. The brand is Walden Farms. This line of products is known for zero sugar and zero calories. Please know that there are unnatural ingredients in these types of products, and portion-not-perfect applies here!
You can make this granola to fit your needs. Add other items like unsweetened coconut flakes, different low sugar dried fruit, or even a few chocolate chips. When I use chocolate chips, I use stevia-sweetened ones to lower the sugar. Again, portion-not-perfection for oxalate count. The portion size for this granola is 1/4 cup.
If you are searching for a satisfying, crunchy snack, this is a great one. Personally, I like putting it in my plain yogurt!
Low Oxalate Granola
A low-oxalate, low-sugar, and low salt kidney stone-safe granola.
- 1.25 teaspoon vanilla extract
- 2 tablespoons vegetable oil
- 3 cups rolled old fashioned oats gluten-free if gluten intolerant
- 1.5 teaspoon ground cinnamon
- 1/2 cup unsalted sunflower seeds
- 1/2 cup unsalted pistachios
- 1/4 teaspoon kosher salt
- 2 Tablespoons sugar-free pancake syrup
- 1/2 Cup no sugar added dried cranberries
- Preheat oven to 325 degrees.
- In a large bowl, combine oats, sunflower seeds, dried cranberries, pistachios, oil, pancake syrup, and vanilla extract. Stir together with a spatula until evenly mixed.
- Add in the cinnamon and salt, mix together.
- Line a baking sheet with parchment paper and lightly spray with cooking spray.
- Pour granola onto the baking sheet, making sure it’s evenly distributed.
- Bake for 10 minutes, then stir, bake another 5 minutes, until golden brown.
- Remove and let cool.
Oxalate: 6mg Calcium: 20mg Servings: 12
- Serving Size: 1/4 Cup
- Calories: 155
- Sugar: 3g
- Sodium: 45mg
- Fat: 7g
- Saturated Fat: 1g
- Unsaturated Fat: 0g
- Trans Fat: 0g
- Carbohydrates: 80
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg