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Low Oxalate Granola

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Jill Harris, LPN, CHC

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After hearing from so many patients who miss having it for long walks, quick snacks, or throwing it in a bag when we need something during the day, I made this kidney stone-safe granola. Unfortunately, most granolas are made with high oxalate nuts (like almonds) and are a no-go for many of us.

This granola, on the other hand, is low oxalate, low salt, and low sugar!

When 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, low-sugar dried fruit, or even 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 great. Personally, I like putting it in my plain yogurt! Also, remember I have a kidney stone diet-safe snack book with low oxalate protein bars and many other goodies. 

Enjoy!

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Low Oxalate Granola

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4.9 from 9 reviews

A low-oxalate, low-sugar, and low salt kidney stone-safe granola.

  • Author: Jill Harris

Ingredients

Scale
  • 1.25 teaspoon vanilla extract
  • 2 tablespoons avocado 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

Instructions

  1. Preheat oven to 325 degrees.
  2. 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.
  3. Add in the cinnamon and salt, mix together.
  4. Line a baking sheet with parchment paper and lightly spray with cooking spray.
  5. Pour granola onto the baking sheet, making sure it’s evenly distributed.
  6. Bake for 10 minutes, then stir, bake another 5 minutes, until golden brown.
  7. Remove and let cool.

Notes

Oxalate: 6mg    Calcium: 20mg   Servings: 12

Nutrition

  • Serving Size: 1/4 Cup
  • Calories: 155
  • Sugar: 3g
  • Sodium: 45mg
  • Fat: 7g
  • Saturated Fat: 1g
  • Unsaturated Fat: 0g
  • Trans Fat: 0g
  • Carbohydrates: 13.5
  • Fiber: 4g
  • Protein: 4g
  • Cholesterol: 0mg

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Jill Harris, LPN, CHC Avatar

About the Author

Jill Harris is a Licensed Practical Nurse (LPN) who specializes in kidney stone prevention. Her goal is to teach you what you need to know and, more importantly, how to put that knowledge to work so you can stop forming stones. For good.
  1. Joyce M. Sauders Avatar
    Joyce M. Sauders

    Does this granola recipe go in the oven as part of the recipe that may be missing? Sounds yummy but uncooked.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Joyce,
      Consider it a “senior moment.” I have updated it and I appreciate you letting me know of my mistake!
      j

      Reply
      1. Debra Morrissey Avatar
        Debra Morrissey

        It sounds delicious

        Reply
        1. Jill Harris Avatar
          Jill Harris

          Hi Debra!
          It really is pretty darn good.
          Stay well,
          j

          Reply
      2. Deana Fout Avatar
        Deana Fout

        How much potassium per serving please?

        Reply
        1. Jill Harris, LPN, CHC Avatar
          Jill Harris, LPN, CHC

          Hi Deana,
          141 mg/serving!
          j

          Reply
          1. Janette Avatar
            Janette

            Is there a high protein version? How do you get rid of the antinutrients in it please?

          2. Jill Harris, LPN, CHC Avatar
            Jill Harris, LPN, CHC

            Hi Janette,
            There are no “antinutrients”.
            j

  2. Joseph V. Avatar
    Joseph V.

    Hi Jill,

    This is such a great article! Thanks for posting this Jill! I’ve tried making my own granola in the past but the calories were high and the taste was kind of bland. Probably because I didn’t put any sugar or salt in it. Also, the amount of effort just wasn’t worth it in my opinion.

    The best off the shelf granola that I have found, that is also low-calorie per serving, is Nature’s Path Pumpkin Seed + Flax Granola:
    https://www.naturespath.com/en-us/products/natures-path-foods/pumpkin-seed-flax-granola/

    I’ve been eating this granola daily, with non-fat Greek yogurt, for years now and all is good.

    I am going to try your recipe for sure though!

    Thanks and love your podcasts too…and Facebook group!
    Joe

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Joe,
      It is my pleasure to be able to give people as much info as I can.
      J

      Reply
  3. Joseph V. Avatar
    Joseph V.

    Hi Jill,

    This is such a great article! Thanks for posting this Jill! I’ve tried making my own granola in the past but the calories were high and the taste was kind of bland. Probably because I didn’t put any sugar or salt in it. Also, the amount of effort just wasn’t worth it in my opinion.

    The best off the shelf granola that I have found, that is also low-calorie per serving, is Nature’s Path Pumpkin Seed + Flax Granola:
    https://www.naturespath.com/en-us/products/natures-path-foods/pumpkin-seed-flax-granola/

    I’ve been eating this granola daily, with non-fat Greek yogurt, for years now and all is good.

    I am going to try your recipe for sure though! What is the recommended serving size? Any idea the number of calories?

    Thanks and love your podcasts too…and Facebook group!
    Joe

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Joe,
      My pleasure, the calories, and everything is listed. I did my best to keep everything low and not lose too much fun of eating it in the process.
      j

      Reply
      1. Joseph V Avatar
        Joseph V

        Oh yes, I see it now. Thanks!

        Reply
  4. Liam from Derry Ireland Avatar
    Liam from Derry Ireland

    Once again Jill this looks good I’ll try and make it without blowing my kitchen up. Thanks for the recipes.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Liam,
      Good luck!
      j

      Reply
  5. Joe Avatar
    Joe

    Can’t wait to try this low oxalate granola thank you Jill

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Joe,
      It is my pleasure.
      j

      Reply
  6. Gerry Miller Avatar
    Gerry Miller

    Are you trying to save calories by using syrup instead of honey? Or is honey not a low-oxalate food?

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Gerry,
      Saving on sugar and
      calories. If you have room for the extra sugar- use honey. Your kitchen, your rules!
      J

      Reply
  7. john novosel Avatar
    john novosel

    Jill, how many oxalates per cup

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi John,
      All oxalate levels are listed with each recipe!
      j

      Reply
  8. Erin Avatar
    Erin

    I’ve been making low fat granola for my husband for years, but now he’s serious about preventing kidney stones. I’m not finding consistent information about the oxalate content of oats. Does it matter what brand is used? Thanks for your help.

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Erin,
      My patients enjoy oats and continue to have low oxalate on their follow up urine collections. Have you done a urine collection to see if your oxalate is high? Brand doesn’t matter. Oats are fine.
      j

      Reply
  9. Amanda Edmonson Avatar
    Amanda Edmonson

    How long will the granola stay good for and do you need to refrigerate?

    Reply
    1. Jill Harris Avatar
      Jill Harris

      Hi Amanda,
      Mine stays in the fridge for a week, but I typically eat it before then! I think it stays fresher if you put in fridge.
      j

      Reply
  10. Helena Avatar
    Helena

    So yummy! Goes great in my yogurt and not overly sugary like most store bought granola.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Helana,
      Excellent!
      j

      Reply
  11. Carol Padgett Avatar
    Carol Padgett

    Under Carbs it just says 80-is that correct, 80g of carbs in 1/4 cup?
    Trying to balance all this with my diabetes too.
    Thanks

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Carol,
      13.5 carbs in your serving size. My nutrition calculator was acting up. Thanks for pointing it out. I too eat a low-carb diet, so I knew when I read your question that the 80 was way off! Thanks for helping me out.
      j

      Reply
  12. John A Avatar
    John A

    Sadly, the Trader Joe’s on Long Island, NY don’t carry the unsweetened cranberries! And any unsweetened cranberries on Amazon are ludicrously priced. So, I’d have to use raisins instead. Yes, they have sugar, but at least it’s natural.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi John, No problem. Use what you find!
      j

      Reply
  13. Janessa Avatar
    Janessa

    How do we store this? It seems like a glass jar would be okay, but on the counter? In the fridge? Freezer? (I doubt mine will last long enough to make a difference tho!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Janessa,
      Yup, def will be gone before you have to freeze it. I just put mine in tupperware, but you can surely put it in a mason jar in the fridge.
      j

      Reply
  14. Peter Avatar
    Peter

    Love this. Have made it nearly a dozen times now. My only major alteration is to put the dried cranberries in AFTER it cooks. Personal preference, 100%. I just found that those dried fruits can get like pemmican when baked in granola vs say a doughy cookie batter.

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Peter,
      Good call my friend. I will try it that way too.
      j

      Reply
  15. Aaron Avatar
    Aaron

    I’m confused because I thought any nuts or seeds were a no go?

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Aaron,
      So much misleading info on the oxalate issue. Read this so you can bring most back into your diet: https://kidneystonediet.com/safe-seeds-and-nuts-list/
      Jill

      Reply
  16. Joel Avatar
    Joel

    Looking forward to trying this, any suggestions as to an alternative to avocado oil?

    Thanks

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Joel,
      Any oil you use. Olive is just great!
      Nurse Jill

      Reply
  17. Sherry Sinclair Avatar
    Sherry Sinclair

    Hi! I’m about to try this recipe and wonder 2 things. Are dried, unsweetened blueberries ok? I thought chocolate was a no-no. Thanks in advance!

    Reply
    1. Jill Harris, LPN, CHC Avatar
      Jill Harris, LPN, CHC

      Hi Sherry,
      Make sure to read all the notes I add with recipes. I like to add foods that people think they can never have again and then talk about it in the notes. That being said, yes you can use blueberries. Always refresh your memory on the oxalate list to know what you can have or not have. But that granola recipe is made with what I like, you can tweak it for your taste!
      Jill

      Reply

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