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    Home » Recipes » Gluten Free » Nut Free Granola

    Published: Sep 23, 2019 · Modified: Jun 10, 2020 by Alicia This post may contain affiliate links.

    Nut Free Granola

    Jump to Recipe Print Recipe
    All seed granola
    A baking sheet of nut free granola with lots of seeds and a spoon scooping them

    This nut free granola recipe is slightly sweet, salty, and super crunchy. Made without oats and full of seeds, it's perfect for those following a paleo or vegan diet or who can't eat nuts!

    Paleo granola in a mason jar with a twine bow

    Nuts & Migraine

    Many people are surprised to find out that nuts are on the list of common migraine triggers. This is due to tyramine content. A lot of migraine elimination diets like Heal Your Headache will have avoid nuts for a certain amount of time until your attack days are under control. After that, you can reintroduce them as you're ready. The interesting part to this is that even seeds are higher in tyramine, yet they're still allowed on many migraine diets. This could be because they possibly have a lower content of tyramine, or don't seem to be as triggering as nuts.

    I found this to be true for myself. While I tolerate seeds incredibly well, most nuts tend to trigger vestibular migraine symptoms for me. Walnuts, pecans, and almond milk seem to be particularly bad. This was shocking to me because before I began a migraine elimination diet, I ate nuts all the time. They're such a healthy staple and I enjoyed making breakfasts with almond milk. It wasn't until I cut them out completely that I noticed they were contributing to my dizziness symptoms.

    There are some migraine elimination diets that completely eliminate nuts and seeds, like the Charleston diet. If you find you're particularly sensitive to tyramine, this could be a good diet to check out. Another option to try is to cut back on seeds only if you are not making any progress within 3-4 months of following Heal Your Headache.

    Ingredients for a nut free granola in a clear bowl

    Nut Free & Grain Free

    One of my favorite nut free granola recipes is this buckwheat granola but it contains both buckwheat groats and oats. Although it can be made gluten free with certified GF oats, I do have some readers who mentioned they had trouble eating oat-heavy breakfasts. We tend to rely on oats more for this diet, but this particular recipe is packed with protein and makes a great snack or breakfast.

    I like to use sunflower, pumpkin (or pepita) and hemp seeds in this recipe. The flavors of all three mix very well, and at a low baking temperature, none of them cook much faster than the others.

    Different types of seeds on a sheet pan before baking

    Seed Granola Tips

    • Low and slow is the key! You want to bake this at 325 degrees Fahrenheit so the smaller seeds don't burn.
    • Mix throughout. Mixing every 10 minutes can help to evenly brown all the little pieces and cook the granola evenly.
    • Let it cool. When you pull the granola out of oven it will still be kind of "wet". Allowing it to cool for about 30 minutes gets everything to crisp up nicely.
    • I like to use coconut oil for this recipe, but if you have an allergy you could sub this with butter or ghee, although then it won't be vegan.

    Toasted seed granola on a sheet pan

    How to Use Nut Free Granola

    My favorite way to eat this paleo granola is as a snack or a quick and light breakfast on the go. You can also use it on top of this Acai Bowl or Vanilla Chia Seed Pudding. I also have another recipe coming for you soon - a migraine-friendly Mango Lassi! It's my current, favorite way to use this grain free granola. Also don't hesitate to switch it up and use it on top of ice cream for dessert. Putting this granola on top of my buttered pear dessert would be amazing.

    I hope you enjoy this recipe and if you end up making this, please tag me on instagram @thedizzycook or share your photo in our Dizzy Cook Recipe Chat.

    For more migraine-friendly breakfasts check out these posts. 

    Blueberry Smoothie
    Cherry Vanilla Smoothie
    Herbed Toasts
    Gluten Free Blueberry Muffins
    Chia Seed Pudding

    Nut free granola being mixed with a wooden spoon on a sheet pan after baking

    Grain free seed granola being mixed

    Nut Free Granola

    A little salty and sweet with a great crunch, this grain free granola is packed with seeds and is totally nut-free. A great vegan option for those on a paleo diet.
    5 from 2 votes
    Print Pin Rate
    Course: Breakfast, Snack
    Cuisine: American
    Prep Time: 5 minutes minutes
    Cook Time: 30 minutes minutes
    Resting Time: 20 minutes minutes
    Total Time: 55 minutes minutes
    Servings: 8 people
    Calories: 235kcal
    Author: Alicia

    Ingredients

    • 1 cup raw pumpkin seeds (pepitas), unsalted
    • 1 cup raw sunflower seeds, unsalted
    • ¼ cup hemp seeds
    • 3 ½ tablespoons maple syrup
    • 1 teaspoon cinnamon *See notes
    • 2 tablespoons coconut oil, melted *See notes
    • 1 teaspoon vanilla extract
    • ½ teaspoon kosher salt
    • ½ cup OPTIONAL: coconut flakes *Not advised in the elimination phase
    US Customary - Metric

    Instructions

    • Preheat oven to 325 degrees F. Combine the pumpkin seeds, sunflower seeds, hemp seeds, maple syrup, cinnamon, coconut oil, vanilla extract, and kosher salt in a large bowl. Stir to combine.
    • Prepare a baking sheet with parchment paper and spread the seed mixture in an even layer on top. Place in the oven and check every 10 minutes (so 2 times total) to stir so that the granola browns evenly. If using coconut flakes, add them the final 10 minutes of cooking. Cook for 30 minutes total or until golden brown. Allow to cool on the baking sheet for at least 20-30 minutes. It will get crispy during this time.
    • If you like your seeds a little more crispy and brown, I kick up the temperature to 350 degrees F and bake for another 5 minutes.

    Notes

    • In the fall, I love to switch out the cinnamon for pumpkin pie spice.
    • Feel free to substitute melted coconut oil for melted butter if one or the other is not tolerated. 
    • For those that have reintroduced coconut or find it to not be an issue, you can add ½ cup if you'd like during the final 10 minutes of baking. 

    Nutrition

    Calories: 235kcal | Carbohydrates: 11g | Protein: 8g | Fat: 19g | Saturated Fat: 5g | Sodium: 148mg | Potassium: 192mg | Fiber: 2g | Sugar: 6g | Vitamin A: 41IU | Vitamin C: 1mg | Calcium: 37mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!
    « Gluten Free Peach Muffins
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    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Kristen says

      February 03, 2023 at 10:28 pm

      I read in the Johns Hopkins elimination diet that all seeds should be avoided. is that true? Thank you!

      Reply
      • Alicia says

        February 04, 2023 at 9:29 pm

        I believe seeds are under the limit section on some lists but mostly they recommend avoiding nuts.

        Reply
    2. Charlotte Donaldson says

      August 23, 2020 at 6:25 am

      Made this yesterday and LOVE it! What serving size does that nutrition information chart reflect? Thanks!

      Reply
      • Alicia says

        August 23, 2020 at 5:58 pm

        A little over 1/3rd a cup!

        Reply
    3. Casey says

      September 29, 2019 at 8:31 pm

      5 stars
      Addictive is the best way to describe this granola. Crunchy with the perfect amount of sweetness, not so much you feel guilty eating it but just enough that it balances the saltiness and crunch perfectly.

      Reply

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Popular Recipes

    • Boursin pasta topped with parsley tangled around a fork in a white bowl
      Creamy Boursin Pasta
    • Beef stew without wine in a gray bowl with a spoon and topped with thyme leaves
      Beef Stew Recipe without Wine
    • A scoop of lazy lasagna on a wooden spoon over a casserole dish with strings of cheese hanging off
      Lazy Lasagna
    • A grey bowl filled with chili and topped with cottage cheese and green onion with corn bread on the side
      No Tomato Chili (Texas-Style)
    • A cup with an anti inflammatory green smoothie next to a pear.
      Anti-Inflammatory Smoothie
    • Sliced flank steak cooked medium on a cutting board.
      Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Favorite Healthy Recipes

    • A bowl of soy free chicken stir fry with broccoli, squash, rice, and chicken.
      Stir Fry Without Soy Sauce
    • Ground beef, eggs, and green onion in a white bowl with a fork.
      Beef Protein Bowl
    • A filet of mediterranean halibut on a white plate with potatoes and green beans
      Mediterranean Baked Halibut
    • Pot roast in a bowl with mashed potatoes.
      Dutch Oven Pot Roast (Wine-Free)
    • Baked chicken kabobs laid out diagonally on a plate and topped with parsley
      Baked Chicken Kabobs
    • two blue bowls of chicken and rice soup with spoons
      Chicken and Brown Rice Soup

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