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3 Seed Chunky Almond Butter Granola

Crunchy, gluten-free clusters with nuts, seeds, coconut, chewy raisins, and a touch of maple and date syrup. Pair with greek yogurt for a balanced, breakfast high in protein and nutrient density. .

Course Breakfast, Snack

Cuisine American

Keyword gluten free, high fiber

Servings 24

Author Rosanne Walsh

Ingredients

• 3 cups Bob’s Red Mill Gluten Free Protein Oats
• ½ cup chopped almonds
• ½ cup chopped pecans
• ½ cup chopped walnuts
• ⅓ cup hemp hearts
• ⅓ cup chia seeds
• ⅓ cup pumpkin seeds
• ⅓ cup sunflower seeds
• ⅓ cup unsweetened shredded coconut
• ½ cup chopped pitted dates
• ½ cup golden raisins
• 1 teaspoon pumpkin pie spice
• ⅓ cup unsweetened almond butter
• ½ cup pure maple syrup
• 2 tablespoons date syrup
• ⅓ cup olive oil
• 1 teaspoon vanilla extract
• 1/4 teaspoon Maldon sea salt flakes

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Instructions

• Preheat to 325°F. Line two large, rimmed baking sheets with parchment paper.
• Mix the dry ingredients. Combine the oats, nuts, hemp hearts, chia seeds, pumpkin seeds, sunflower seeds, coconut, and pumpkin pie spice. Reserve the dates and raisins until after baking to keep them chewy.
• Mix the wet ingredients. Whisk the almond butter, maple syrup, date syrup, olive oil, and vanilla until smooth. Warm gently if needed.
• Combine. Pour the wet mixture over the dry ingredients and stir until thoroughly coated.
• Press firmly. Divide between the baking sheets and press into compact, even layers about ¼–½ inch thick. Sprinkle with Maldon flakes.
• Bake for 30–40 minutes. Rotate the pans and switch racks halfway through. Begin checking at 25 minutes; remove when golden and fragrant. Avoid stirring to preserve large clusters.
• Cool completely. Leave undisturbed for 45–60 minutes, or until completely cool. Break into chunks, then gently mix in the chopped dates and raisins.
• Store. Transfer to an airtight container. Keep at room temperature for up to 2 weeks or freeze for up to 3 months.

Notes

Estimated nutrition per serving

One serving = 1/3 cup 

Estimated Nutrition Facts — ⅓ Cup

Nutrient	Amount
Calories	220 kcal
Total Fat	13 g
Saturated Fat	2.5 g
Total Carbohydrates	23 g
Dietary Fiber	4 g
Total Sugars	10 g
Added Sugars	7 g
Protein	6 g
Sodium	45 mg

The post 3 Seed Chunky Almond Butter Granola first appeared on Art of Healthy Eating.

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High Protein Pumpkin Blender Cake – Gluten + Grain Free

This high protein, grain and gluten free easy blender pumpkin cake combines Greek yogurt, almond butter and real pumpkin for a creamy, cheesecake-like texture-without cream cheese or a crust. Everything comes together in a blender, making it an easy make-ahead dessert for fall.

Course baked goods, Dessert

Keyword gluten free, grain free

Servings 8

Ingredients

• 1 cup pumpkin purée
• 1 cup plain Greek yogurt
• 3 large eggs
• ½ cup creamy almond butter stirred well
• ⅓ cup pure maple syrup
• 1 teaspoon vanilla extract
• 2 teaspoons pumpkin pie spice
• ½ teaspoon ground cinnamon
• 1 teaspoon baking powder
• Pinch of salt

Get Recipe Ingredients

Instructions

• Prepare the pan. Preheat the oven to 350°F (175°C). Line the bottom of an 8-inch round cake pan with parchment paper and lightly grease the sides.
• Blend the wet ingredients. Add the pumpkin purée, Greek yogurt, eggs, almond butter, maple syrup and vanilla to a blender. Blend until completely smooth and creamy.
• Add the seasonings. Add the pumpkin pie spice, cinnamon, baking powder and salt. Blend briefly until evenly combined.
• Bake. Pour the batter into the prepared pan and smooth the top. Bake for 35–45 minutes, until the edges are set and the center is just firm, with a slight jiggle but no liquid movement. Avoid overbaking to preserve the creamy texture.
• Cool and chill. Let the cake cool in the pan, then refrigerate for at least 1 hour before slicing. Chilling helps it set and gives it a creamy, cheesecake-like consistency.
• Serve. Cut into 8 slices. Enjoy chilled, or top with a spoonful of plain Greek yogurt and a light sprinkle of cinnamon.

Notes

Per slice, based on 8 servings, using 1 cup plain whole-milk Greek yogurt (approximately 5% milk fat) and ¼ cup maple syrup:

Nutrient	Per slice
Calories	190
Protein	9 g
Total carbohydrates	15 g
Dietary fiber	3 g
Total sugars	10 g
Added sugars	6 g
Total fat	13 g
Saturated fat	3 g

Nutrition values are estimates and vary by brand. Pan grease and optional toppings are not included.

The post Easy, High Protein Pumpkin Blender Cake – Gluten & Grain Free first appeared on Art of Healthy Eating.

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Healthy Oat, Nut & Seed Breakfast Cookies

Skip the overly sweet, low-fiber packaged snack bars and try these wholesome, nutrient-dense breakfast cookies instead!

Made with rolled oats, almonds, walnuts, pumpkin seeds, and naturally sweet dates and banana, these cookies offer a delicious combination of fiber, healthy fats, and satisfying crunch. Unlike many conventional snack bars, they contain no refined flour and rely primarily on fruit for sweetness.

They're perfect for busy mornings, lunchboxes, after-school snacks, or a little fuel before a workout.

Course baked goods, Breakfast, Dessert, Snack

Keyword gluten free, high fiber

Servings 15 Cookies

Ingredients

• 1½ cups old-fashioned rolled oats
• 2 tablespoons pumpkin seeds pepitas
• 1 tablespoon ground flaxseed
• ¼ cup chopped almonds
• ¼ cup chopped walnuts
• ⅓ cup plus 1 tablespoon chopped dates
• ½ teaspoon ground cinnamon
• ½ tablespoon chia seeds
• ¼ cup natural peanut butter
• 1 medium ripe banana mashed
• 1 tablespoon honey
• ¼ teaspoon fine sea salt

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Instructions

• Preheat the oven. Set oven to 350°F (175°C). Line a baking sheet with parchment paper.
• Combine dry ingredients. In a large mixing bowl, stir together the rolled oats, pumpkin seeds, ground flaxseed, almonds, walnuts, chopped dates, cinnamon, chia seeds, and salt.
• Mix wet ingredients. In a separate bowl, combine the mashed banana, peanut butter, and honey until smooth.
• Combine. Add the wet mixture to the dry ingredients and stir thoroughly until everything is evenly coated.
• Shape the cookies. Divide the mixture into 15 portions. Roll each portion into a ball, place on the baking sheet, and gently flatten into a round cookie approximately ½ inch thick. Press firmly to help the cookies hold together.
• Bake. Bake for approximately 15 minutes, until the edges are lightly golden.
• Cool completely. Allow the cookies to cool on the baking sheet before transferring. They’ll become firmer as they cool.

Notes

Per cookie, based on 15 cookies

Calories: 125 kcal
Protein: 4 g
Carbohydrates: 18 g
Fiber: 3 g
Fat: 6 g

The post Healthy Oat, Nut & Seed Breakfast Cookies first appeared on Art of Healthy Eating.

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Zucchini + Chocolate Chip Mini Loaves

These naturally sweetened zucchini loaves combine oat flour and almond flour with walnuts and chocolate chips for a satisfying, nutrient-dense snack or breakfast. They're naturally gluten-free when made with certified gluten-free oat flour.

Course Breakfast, Snack

Keyword gluten free

Ingredients

• * 1 cup shredded zucchini excess moisture squeezed out
• * 1/3 cup pure maple syrup or honey
• * 2 eggs
• * 1/4 cup EVOO
• * 3 tablespoons coconut cashew milk
• * 1 teaspoon vanilla extract
• * 1 cup oat flour
• * 1 cup finely blanched almond flour
• * 1 teaspoon baking soda
• * 1 teaspoon cinnamon
• * 1/4 teaspoon salt
• * 1/3 cup chopped walnuts
• * 1/3 cup dark chocolate chips

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Instructions

• Preheat the oven to 350°F. Spray a mini loaf sheet pan with avocado oil
• Shred the zucchini and measure 1 cup- squeeze well to remove excess moisture.
• Add the zucchini to a large bowl. Add the maple syrup, eggs, olive oil, coconut cashew milk and vanilla. Stir until well combined.
• Add the oat + almond flours, baking soda, cinnamon and salt to the wet ingredients. Mix just until combined.
• Fold in the walnuts and chocolate chips.
• Divide batter evenly within the mini loaf pan. Sprinkle some chopped walnuts over the tops.
• Bake for 30 minutes, or until a toothpick inserted into the center comes out clean.
• Allow to cool in the pan for about 5 minutes before transferring them to a wire rack to finish cooling.

Notes

Serving size: ½ mini loaf
12 servings per recipe

Nutrition	Per serving
Calories	~205
Total Fat	~14 g
Saturated Fat	~2.5 g
Total Carbohydrate	~18 g
Dietary Fiber	~2.5 g
Net Carbohydrate	~15.5 g
Total Sugars	~9 g
Protein	~5 g

The post Zucchini + Chocolate Chip Mini Loaves first appeared on Art of Healthy Eating.

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No-Bake Oatmeal Energy Balls

I can’t make these energy balls fast enough when I’m on campus visiting the students at MIT! Nutrient-dense, high in fiber and packed with plant-based ingredients, they’re the perfect grab-and-go snack for powering through a busy afternoon or study session—no baking required.

Made with rolled oats, flax and chia seeds, coconut, nut butter and dark chocolate, these little bites provide a satisfying combination of carbohydrates, fiber, protein and healthy fats.

Just mix, roll and snack.

Course Snack

Servings 24

Ingredients

• 2 cups rolled oats
• 1 cup ground flaxseed
• 2 tablespoons chia seeds
• 1⅓ cups unsweetened shredded coconut
• 1 cup natural peanut butter or nut butter of choice
• ⅔ cup honey
• 1 cup dark chocolate chips
• 2 teaspoons vanilla extract
• Pinch of sea salt optional

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Instructions

• Add the rolled oats, ground flaxseed, chia seeds and shredded coconut to a large mixing bowl. Stir to combine.
• Add the nut butter, honey and vanilla. Mix thoroughly until all of the dry ingredients are evenly coated.
• Fold in the dark chocolate chips.
• Refrigerate the mixture for about 30–60 minutes. Chilling makes it easier to roll.
• Using a small cookie scoop or your hands, portion the mixture and roll into approximately 1-inch balls.
• Store in an airtight container in the refrigerator for up to 1 week or freeze for longer storage.

Notes

Estimated Nutrition Facts

Per energy ball, based on 24 balls:

• Calories: ~160
• Protein: ~5 g
• Carbohydrates: ~16 g
• Dietary Fiber: ~3 g
• Total Fat: ~9 g
• Saturated Fat: ~2–3 g
• Total Sugars: ~8 g

Nutrition information is an estimate and will vary depending on the nut butter, coconut and dark chocolate used.

The post No-Bake Oatmeal Energy Balls first appeared on Art of Healthy Eating.

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High-Protein Nut & Seed Breakfast Cereal

Looking to add some variety to your breakfast rotation? No time to cook?

This High-Protein Nut & Seed Breakfast Cereal is one of my favorite alternatives to traditional cereal. Instead of a bowl built primarily around refined carbohydrates, this combination of hemp, pumpkin, chia and almonds delivers plant-based protein, fiber and healthy fats to help make breakfast more satisfying.

Add blueberries for natural sweetness and antioxidants, cacao nibs for a little chocolatey crunch, and your favorite unsweetened milk. For an additional protein boost, mix in collagen peptides or a plant-based protein powder.

It takes about five minutes to make, requires absolutely no cooking and works just as well for a quick breakfast as it does for an afternoon snack.

Course Breakfast, Snack

Servings 1

Ingredients

• 2 tablespoons hemp seeds
• 2 tablespoons pumpkin seeds
• 2 tablespoons almonds chopped or sliced
• 1 tablespoon chia seeds
• 1 tablespoon cacao nibs
• 1 tablespoon unsweetened coconut flakes optional
• ½ teaspoon ground cinnamon
• Pinch of sea salt
• ¼ cup fresh blueberries
• ¾ –1 cup unsweetened almond milk or milk of choice

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Instructions

• Add the hemp seeds, pumpkin seeds, almonds, chia seeds, cacao nibs and optional coconut flakes to a cereal bowl.
• Sprinkle with cinnamon and a small pinch of sea salt and stir to combine.
• Add the blueberries.
• Pour ¾–1 cup of unsweetened almond milk over the mixture.
• If using collagen peptides or protein powder, whisk it into the milk before pouring it over the cereal for the smoothest consistency.
• Enjoy immediately for maximum crunch, or let the cereal sit for 5–10 minutes if you prefer the chia seeds to soften and thicken the milk slightly.

Notes

Estimated Nutrition Facts

Per serving, made with ¾ cup unsweetened almond milk and 1 tablespoon unsweetened coconut:

• Calories: ~440
• Protein: ~19 g
• Carbohydrates: ~24 g
• Dietary Fiber: ~10 g
• Total Fat: ~34 g
• Saturated Fat: ~7 g
• Total Sugars: ~5 g

The post High-Protein Nut & Seed Breakfast Cereal first appeared on Art of Healthy Eating.

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Dark Chocolate-Dipped Energy Cookies

Skip the high-sugar, low-fiber packaged energy bars and make a batch of these nutrient-dense breakfast cookies instead.

Naturally sweetened with banana and dates, these cookies combine whole-grain oats, nuts, seeds and natural peanut butter for a satisfying combination of fiber, healthy fats and plant-based protein. One end gets dipped in dark chocolate for just enough indulgence without turning them into a sugar-loaded dessert.

They're easy to grab on your way out the door, pack in a lunchbox, or enjoy as an afternoon or pre-workout snack. They're also a great make-ahead option for busy mornings.

Course baked goods, Dessert, Snack

Keyword gluten free, high fiber

Ingredients

• 1½ cups rolled oats
• 2 tablespoons pumpkin seeds
• 1 tablespoon ground flaxseed
• ¼ cup chopped almonds
• ¼ cup chopped walnuts
• ⅓ cup + 1 tablespoon chopped dates
• 1 tablespoon chia seeds
• ½ teaspoon cinnamon
• ¼ teaspoon fine sea salt
• ¼ cup natural peanut butter
• 1 medium ripe banana mashed
• 1 tablespoon honey
• 2 ounces 70–85% dark chocolate chopped
• ½ teaspoon coconut oil optional, for a smoother chocolate coating

Get Recipe Ingredients

Instructions

• Preheat the oven. Heat oven to 350°F. Line a large baking sheet with parchment paper.

  Combine the dry ingredients. In a large bowl, stir together the oats, pumpkin seeds, ground flaxseed, almonds, walnuts, dates, chia seeds, cinnamon and salt.

  Combine the wet ingredients. In a separate bowl, mash the banana well. Add the peanut butter and honey and stir until smooth.

  Make the dough. Add the banana mixture to the oat mixture and stir until everything is evenly incorporated. Let the mixture sit for about 5 minutes so the oats, flax and chia can absorb some of the moisture.

  Shape the cookies. Divide the mixture into 15 portions and place on the prepared baking sheet. Use your hands or the back of a spoon to firmly press each portion into a cookie about ½-inch thick. These cookies won't spread much during baking, so shape them before they go into the oven.

  Bake. Bake for approximately 15 minutes, or until the edges are lightly golden. Allow the cookies to cool on the baking sheet for 5 minutes before transferring to a wire rack. Cool completely before dipping.

  Melt the chocolate. Place the dark chocolate and optional coconut oil in a microwave-safe bowl. Microwave in 20-second intervals, stirring between each, until just melted and smooth.

  Dip. Dip one end of each cooled cookie into the melted dark chocolate, allowing any excess chocolate to drip back into the bowl.

  Set. Return the cookies to the parchment-lined baking sheet and allow the chocolate to set completely. For faster setting, refrigerate for about 10–15 minutes.

Notes

Estimated Nutrition Facts

Per cookie, based on 15 cookies:

• Calories: ~140
• Protein: ~4 g
• Carbohydrates: ~17 g
• Dietary Fiber: ~3 g
• Total Fat: ~8 g
• Saturated Fat: ~2 g
• Total Sugars: ~7 g

Nutrition information is an estimate and will vary depending on the brands of peanut butter and dark chocolate used and the size of the banana and dates.

The post Dark Chocolate-Dipped Energy Cookies first appeared on Art of Healthy Eating.

Granola is a breakfast and snack staple—but not all granolas work the same way in the body. One of the most common questions I hear is whether grain-free granola is actually better than traditional oat-based granola.

The short answer? It depends on your body, your goals, and how you’re using it.

Let’s break it down so you can decide what makes the most sense for you.

Why Some People Choose Grain-Free Granola

Grain-free granolas are typically made with nuts, seeds, and coconut instead of oats or other grains. This changes how they digest and how they impact blood sugar.

1. Blood Sugar Stability

Grain-free granola is naturally lower in carbohydrates and higher in fat and fiber. For many people, this means:

• Fewer blood sugar spikes
• Less mid-morning energy crash
• Better appetite control

This can be especially helpful for individuals with:

• Insulin resistance or prediabetes
• PCOS
• Perimenopause or menopause
• A history of feeling shaky or hungry soon after carb-heavy breakfasts

2. Digestive Comfort

Even gluten-free oats can be irritating for some people.

Grain-free granola may be a better fit if you experience:

• Bloating or gas after eating grains
• IBS symptoms triggered by oats
• Sensitivity to gluten (even without celiac disease)
• The need for a short-term elimination diet

Because it skips grains altogether, many people find grain-free granola easier on their gut.

3. Longer-Lasting Fullness

Grain-free granola tends to be more calorie-dense, but also more satiating.

Thanks to its higher fat content:

• Smaller portions feel satisfying
• Hunger stays away longer
• It works well as a topping rather than a bowl-sized serving

This can be useful for anyone trying to reduce constant snacking or manage cravings.

4. Simpler Ingredient Lists

Homemade or minimally processed grain-free granolas often avoid:

• Refined flours
• Added fillers
• Industrial seed oils

This makes them appealing for people who prefer whole-food ingredients and less processing overall.

Why Traditional Oat-Based Granola Still Has a Place

Grain-free doesn’t automatically mean better for everyone. Traditional granola—especially when made with quality ingredients—can absolutely be part of a healthy diet.

1. Gut-Healthy Fiber

Oats contain beta-glucan, a type of soluble fiber that can:

• Support gut health
• Help lower LDL cholesterol
• Improve insulin sensitivity in some people

For those who tolerate oats well, this fiber can be a real benefit.

2. Better Fuel for Active Lifestyles

Traditional granola provides more carbohydrates, which can be helpful for:

• Athletes
• Dancers
• Runners
• Highly active teens or college students

In these cases, the extra carbs support energy demands rather than causing crashes.

3. More Affordable and Accessible

Oats are widely available and budget-friendly, making traditional granola:

• Easier to find
• Less expensive to make or buy
• Familiar and comforting

For many people, this makes oat-based granola a practical choice.

Grain-Free vs. Traditional: A Quick Comparison

Neither option is “better”—the best choice depends on how your body responds.

How I Recommend Using Granola

Rather than thinking of granola as a cereal, I often suggest:

• Grain-free granola as a topping or snack
• Traditional granola as fuel or part of a balanced meal

Whichever you choose, pairing granola with protein (Greek yogurt, skyr, soy yogurt) and fiber (berries, chia, flax) helps create better blood sugar balance and longer-lasting energy.

The Bottom Line

Choosing between grain-free and traditional granola isn’t about rules—it’s about listening to your body.

If you feel better with stable energy and smaller portions, grain-free may be a great fit. If you tolerate oats well and need more fuel, traditional granola can absolutely work.

The best granola is the one that supports your digestion, energy, and lifestyle.

If you’d like help choosing or making a granola that fits your health goals, feel free to reach out or explore my favorite recipes and nutrition resources.

Grain Free Coconut Granola

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Servings: 8

Course: Breakfast

Ingredients Method Notes

Ingredients

  

• 1½ cups flaked coconut
• ½ cup raw almonds roughly chopped
• ½ cup cashews roughly chopped
• ½ cup walnuts roughly chopped
• ½ cup pumpkin seeds
• 1 tbsp flax seeds
• 1 tsp cinnamon
• ½ tsp sea salt
• ¼ cup maple syrup
• 1 tbsp olive oil
• 1 tsp vanilla

Get Recipe Ingredients

Method

 

1. Preheat oven to 320 convection. Line a baking sheet with parchment paper.
2. Add dry ingredients to a bowl and mix well.
3. Add wet ingredients to a small bowl and stir to combine.
4. Pour over dry ingredients and stir WELL to combine.
5. Spread in an even layer onto parchment paper.
6. Bake for 20 minutes, turn the pans and bake for another 5-10 minutes. Keep a close eye as you don’t want it to burn. The granola will turn a golden brown which is what you want!
7. Let it cool completely before breaking it apart with your hands.
8. Place in mason jars and try not to eat it all at once!

Notes

Nutrition Facts

Serving size: ⅛ of recipe

Per serving

• Calories: ~275 kcal
• Protein: ~6 g
• Total Fat: ~20 g
• Carbohydrates: ~20 g
• Fiber: ~4 g
• Total sugars: ~9 g [added sugars (maple syrup): ~7 g]
• Net Carbs: ~16 g
• Sodium: ~115 mg

The post Grain Free Coconut Granola first appeared on Art of Healthy Eating.

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Brownie Balls

Course Snack

Keyword no bake dessert

Ingredients

• 2 cups pitted dates
• 1/2 cup nut butter of choice
• 1 1/2 cup old fashioned rolled oats
• 6 tablespoons dark chocolate chips
• 2 tablespoon chia seeds
• 1/4 teaspoon kosher salt
• 6 tablespoons cocoa powder
• 1 tablespoon MCT oil

Get Recipe Ingredients

Instructions

• Place the dates in the bowl of a food processor fitted with a steel blade or high speed blender like a Vitamin
• Pulse until the dates break into small bits and form a ball
• Add the MCT oil, oats, cocoa, nut butter, chocolate chips, chia seeds, and salt.
• Pulse until mixture is smooth.
• At this point, the dough will look like crumbs, but when you scoop into your hand and press to roll it into a ball, it should hold together
• Roll into balls and store in the fridge or freezer

The post Brownie Balls first appeared on Art of Healthy Eating.