October 13


Monika’s Molecular Meals: Salted Caramel Low-Carb Granola (Satisfy Your Sweet Tooth Without The Calories!)

By Monika Knapp

October 13, 2021

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Delicious Low-Carb Granola

Monika’s Molecular Meals: Salted Caramel Low-Carb Granola (Satisfy Your Sweet Tooth Without The Calories!)

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Let’s get one thing straight:

Granola is not a “health food.”

(I know it’s an unpopular truth… but there it is.)

If you’ve ever grabbed a handful of sweet, crunchy, and delicious store-bought granola and took a second to check out the nutritional info… then odds are you already know this (and may have lost your appetite as a result!).

It’s one of those things that always sounds like a good idea… but then you look at the calories.


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(For reference, one serving of KIND Vanilla Almond Clusters packs in 41g of carbs, including 9g of added sugars. That’s the amount in just 2/3 cup, even though they try to be sneaky by listing the nutritional info for 1/3 cup too.)

Fortunately, granola is not difficult to make at home—but if you’ve never done it, it might seem a little daunting.

Especially if you try to use premade ingredients from the store… which can give you the same problem you started with—too much sugar!

That’s where this recipe comes in.

It all comes together in under 30 minutes, makes enough granola to feed yourself breakfast every day for two weeks, and? It’s really, REALLY delicious.

Not to mention it’s low-carb, low-sugar, probiotic, and great for your digestive health! (But more on that in a bit.)

So yes, it probably will be the healthiest (and dare I say, most delicious?) granola you’ve ever eaten.

Here’s how it’s done:

Monika’s Molecular Meals: Salted Caramel Low-Carb Granola (Satisfy Your Sweet Tooth Without The Calories!)

FTH’s Salted Caramel Low-Carb Granola 

Equipment Needed: Silpat, parchment paper, or some other nonstick baking surface; cast iron or nonstick pan; food processor or blender

Recipe Time: 25 minutes

Makes: 12 servings


  • 1 cup almonds
  • 1 cup hazelnuts
  • 1 cup walnuts
  • 1/3 cup pumpkin seeds
  • 1/3 cup sesame seeds 
  • 1/2 cup ground flaxseed 
  • 1/4 cup coconut oil
  • 1/4 cup coconut sugar
  • 2 Tbsp miso paste, preferably a lighter miso such as white or shiro (see Recipe Notes)
  • 1 tsp vanilla extract (optional)
  • Cinnamon, nutmeg, pumpkin pie spice, ground ginger, or other spices to taste for extra flavor (optional)
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1) Blend your granola ingredients.

Preheat your oven to 350 degrees Fahrenheit.

In a food processor or blender, add the almonds and hazelnuts, and pulse until roughly chopped. Add the walnuts and pulse again until they’re broken up into large chunks.

Add the seeds and flax, then let sit while you move on to step two:

2) Make the miso caramel glaze.

In a cast iron pan, add the coconut oil and sugar, then place over a burner and turn to medium heat. Stir with a wooden spoon until the sugar has melted, then turn the heat off and stir in the miso paste until dissolved.

Taste and adjust with more sugar or salt as needed. (It should be quite salty from the miso paste.)

Pour the glaze over the mixture in the food processor, then add the optional vanilla and spices. Pulse until it’s your desired consistency—there may still be a few large chunks, which is fine. 

The key is to avoid overmixing, which can make your granola dense and too homogeneous (AKA, you won’t get any nice “clusters”).

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3) Bake, cool, and enjoy.

When the granola has reached your desired consistency, pour it on your prepared baking sheet or silpat, and spread it out until it is a uniform thickness.

Bake for 15-20 minutes, or until golden brown on top and still soft. Pay special attention to the edges, so as not to let them burn.

The granola will harden as it cools, so let it cool all the way before you break it up into pieces.

Then enjoy!

Recipe Notes

  • Miso paste that’s darker can have a stronger flavor, so a lighter miso such as shiro works better for sweet recipes. If you can’t find it in your local health food store, there’s always Amazon.
Monika’s Molecular Meals: Salted Caramel Low-Carb Granola (Satisfy Your Sweet Tooth Without The Calories!)

Here’s A Recipe For A DIY Probiotic Breakfast Bowl That Will Keep You Full Through Lunch (Tastes Amazing Too!)

This creamy, yogurt-based breakfast bowl is not only low in carbs… it’s also amazing for your gut health.

It’s the perfect start to your day… but can really be enjoyed at any meal.

Here’s what you’ll need:

-1/2 cup whole milk plain Greek yogurt

-2-3 Tbsp whole milk kefir (You can make your own at home! Just add 1 Tbsp of store-bought kefir to 1 cup of whole milk, then top with a fermentation lid and let sit overnight. If you don’t have fermentation lids, plastic wrap with a small slit cut into it will also work in a pinch.)

-1/4 cup granola from above

-1/4 cup fresh fruit

-1/4 cup flaked unsweetened coconut (optional—adds protein)

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Combine the yogurt and kefir until smooth and creamy. Top with the granola, fruit, and optional coconut. That’s it!

Easy, healthy, and delicious. 🙂

Like I said, it doesn’t have to only be eaten at breakfast time… In fact, I really love eating this one as lunch or dessert!

Why Are Probiotics So Good For A Low-Carb, Low-Sugar Diet?

^^^ I get that question from friends and family ALL the time… especially those who are trying to go on a low-carb, low-sugar diet.

Because if you don’t already know this about me, I eat a lot of probiotic foods… and really don’t have much of a sweet tooth.

This is no coincidence.

That’s because when you add probiotic-rich foods to your diet, you’re supplying your digestive system with the “good guys” that turn the foods you eat into fuel… and not fat.

A pleasant side effect of this is when you have enough of these “good guys” in your system… 

…you’ll actually start craving A LOT less sugar-laden, fatty foods that make you feel bad and can cause unwanted weight gain!

It’s kind of like a waterfall effect.

Speaking from personal experience, I used to follow a very restrictive diet (low-fat, low-carb, low-calorie, low-taste, ugh)… though there were nights when I’d wake up STARVING at midnight and couldn’t help but reach for the ice cream I had tried to “forget about” in the freezer.

Needless to say, any of the weight I *did* lose on that diet, I gained right back as soon as I started eating normally again.

This is why probiotic foods and supplements are SO amazing.

These days, my diet is simple:

I make sure to incorporate probiotic-rich foods into two meals every day, and I also take a probiotic supplement.

Other than that, I basically eat whatever I want… and have successfully maintained pretty much the same weight (give or take 2-3 pounds during the holidays, lol) for the past five years.

And it’s actually really easy. There are so many delicious ways to add more probiotic-rich foods to your diet…

Check out some of my other recipes on Fit Trim Happy… like my rich & creamy vegan risotto, or my 3-ingredient keto hash browns with DIY fermented ketchup

Weight loss was never so delicious.

And if you want to know more about which supplements can decrease sugar cravings and help you lose weight the quickest… this should help you out with that:

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[This post was updated by Fit Trim Happy on June 21, 2020.]

Monika Knapp

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