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!
Enjoy!
PrintLow Oxalate Granola
A low-oxalate, low-sugar, and low salt kidney stone-safe granola.
Ingredients
- 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
Instructions
- 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.
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: 80
- Fiber: 4g
- Protein: 4g
- Cholesterol: 0mg
Does this granola recipe go in the oven as part of the recipe that may be missing? Sounds yummy but uncooked.
Hi Joyce,
Consider it a “senior moment.” I have updated it and I appreciate you letting me know of my mistake!
j
It sounds delicious
Hi Debra!
It really is pretty darn good.
Stay well,
j
How much potassium per serving please?
Hi Deana,
141 mg/serving!
j
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
★★★★★
Hi Joe,
It is my pleasure to be able to give people as much info as I can.
J
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
★★★★★
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
Oh yes, I see it now. Thanks!
★★★★★
Once again Jill this looks good I’ll try and make it without blowing my kitchen up. Thanks for the recipes.
Liam,
Good luck!
j
Can’t wait to try this low oxalate granola thank you Jill
★★★★★
Hi Joe,
It is my pleasure.
j
Are you trying to save calories by using syrup instead of honey? Or is honey not a low-oxalate food?
Hi Gerry,
Saving on sugar and
calories. If you have room for the extra sugar- use honey. Your kitchen, your rules!
J
Jill, how many oxalates per cup
Hi John,
All oxalate levels are listed with each recipe!
j
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.
★★★★
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
How long will the granola stay good for and do you need to refrigerate?
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