Fruit and Nut Granola is a staple breakfast and snack food, but store bought versions may contain extra added sugars, unhealthy oils, and preservatives.
Making your own at home allows you to control and customize the ingredients and pack it with fiber, healthy fats, and plant-based protein. Read on to find out how!
This post is sponsored by the Canadian Sugar Institute. All opinions and thoughts expressed in this article are my own. I only share products and services I genuinely believe will benefit my readers. In this recipe, adding sugar not only enhances the flavor but also helps the granola bind together, creating the perfect crunchy texture—all while staying within the recommended daily added sugar intake.
Why Is This Fruit and Nut Granola Heart-Healthy?
Diets rich in fiber, healthy fats, and antioxidants, are associated with overall heart health, reduced cholesterol levels and help support healthy blood pressure.
This fruit and nut granola recipe contains ingredients found in heart-conscious eating patterns, such as the Mediterranean Diet, DASH diet, Portfolio diet and vegan diet, which emphasize fiber-rich foods, nuts, healthy fats, and plant-based proteins (1).
Heart-Healthy Ingredients and Their Benefits
1. Old Fashioned Rolled Oats
Oat fiber is a fantastic source of soluble fiber, which has been shown to have health benefits including aiding digestion and helping to lower blood glucose and blood cholesterol (2).
There is research that suggests that oats can also play a role in managing blood pressure too!
2. Walnuts
Walnuts are rich in omega-3 fatty acids, fiber, and protein, all of which contribute to better heart health and reduced inflammation (3).
Read more about nuts, seeds and heart health here.
3. Pumpkin Seeds
Packed with magnesium, pumpkin seeds help regulate blood pressure and improve circulation.
Magnesium deficiency has been linked to an increased risk of cardiovascular disease (4).
4. Ground Flaxseed
Flaxseeds provide a unique combination of fiber, omega-3 fatty acids, and lignans, which contribute to lower cholesterol levels, as suggested in the Portfolio diet (5).
5. Extra Virgin Olive Oil
Olive oil is not only rich in monounsaturated fats and polyphenols, but is also a key component of Mediterranean-style diets, which has been shown to help reduce inflammation and support heart health (6)
6. What About The Sugar?
Sugar often gets a bad reputation, but in this granola recipe, it plays an important role beyond just sweetness. The small amount of added sugar helps the ingredients bind together, creating those deliciously crunchy clusters that make granola so satisfying.
When it comes to heart health, research suggests that excessive added sugar intake can contribute to inflammation, high triglycerides, and an increased risk of cardiovascular disease. However, the key is moderation. The American Heart Association recommends limiting added sugar to no more than 25 grams (6 teaspoons) per day for women and 36 grams (9 teaspoons) per day for men (7).
This recipe keeps added sugar in check while delivering a satisfying crunch and balanced flavor. Plus, pairing it with fiber-rich oats and heart-healthy nuts and seeds helps support stable blood sugar levels and overall heart health.
How to Make Fruit and Nut Granola
Follow these steps to make this delicious (and easy!) fruit and nut granola.
Preparation
Preheat the oven to 300°F and line the baking sheet with parchment paper.
Mix Dry Ingredients
Combine oats, nuts, seeds, dried cranberries, salt, and cinnamon in a bowl. Mix well.
Mix Wet Ingredients
In a small saucepan over medium heat, combine brown sugar, oil, and water. Stir until the sugar dissolves and the mixture starts to bubble. This should only take around 2 to 3 minutes, so don’t leave the pot unattended!
Combine Dry and Wet Ingredients
Pour the syrup over the oat mixture and stir until everything is well coated.
Bake
Spread the mixture evenly on the parchment paper and bake for 40-45 minutes or until the granola starts to brown.
Cool
Let the fruit and nut granola cool on the baking sheet for around 10 minutes.
Storage
You can store this granola at room temperature for up to 2 weeks in an airtight container.
Other Substitutions
Feel free to swap in any nuts, seeds, or dried fruit you prefer. Just be sure to keep the serving sizes the same.
Video Tutorial of Fruit and Nut Granola
A post shared by Veronica 💛 Heart Dietitian + Nutritionist (@the.heart.dietitian)
Other Heart Healthy Baked Good Recipes
If you like this recipe, be sure to check out these heart healthy baked good recipes on my blog.
Final Thoughts
Homemade fruit and nut granola is a simple, nutritious, and delicious way to start your day or enjoy a satisfying snack.
This recipe not only contains heart-healthy ingredients, but is also incredibly versatile—you can mix in any nuts, seeds, or dried fruit you have on hand. Plus, making it at home ensures that you know exactly what’s in it, and allows you to control the amounts used.
Give it a try, and let me know how you customize it! If you loved this recipe, share it with a friend or comment below. Happy baking!
Fruit and Nut Granola – A Crunchy Treat!
Equipment
- 1 sheet pan
Ingredients
- 3 cups old fashioned rolled oats
- 1 cup pecans
- 1 cup pumpkin seeds
- 1 cup ground flaxseed
- 1 cup dried cranberries
- 1/2 tsp salt
- 2 tsp cinnamon
- 2/3rd cup extra virgin olive oil
- 2/3rd cup brown sugar
- 1/2 cup water
Instructions
- Set oven to 300F and line a baking sheet with parchment paper
- In a large bowl, combine oats, nuts, seeds, dried cranberries, salt and cinnamon.
- In a small saucepan over medium heat, combine brown sugar, oil and water. Stir until the sugar dissolves and the mixture starts to bubble (about 2-3 minutes). Remove from heat and stir in vanilla extract if using.
- Pour the syrup over the oat mixture and stir until everything is well coated.
- Spread the mixture evenly on the baking sheet. Bake for 40-45 minutes, stirring halfway through for even baking. If you prefer chunkier granola, press the mixture down before baking and avoid stirring.
- Let the granola cool completely on the baking sheet – it will crisp up as it cools.
- Keep in an airtight container at room temperature for up to 2 weeks.