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Low GI, High Protein Granola

Low GI, High Protein Granola

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15 minutes
50 minutes


  • 2 cups rolled oats
  • cups almonds raw
  • ¾ cup pumpkin seeds (pepitas)
  • 1 tsp ground cinnamon
  • 1 orange zest
  • 1 tsp vanilla extract or vanilla essence
  • 3 tbsp low GI honey or pure maple syrup, warmed


  • Preheat a fan-forced oven to 120°C (250°F).
  • Combine oats, almonds, pumpkin seeds, cinnamon and orange zest in a large bowl.
  • Pour warmed honey or maple syrup and vanilla into the dry ingredients and mix through until oats and nuts are well coated.
  • Line 2 large baking trays with baking paper.
  • Divide the granola onto the trays and evenly spread the mixture out into one layer. Keep the granola well-spaced so it keeps it crunchy and less likely to become soggy.
  • Place the trays in preheated, oven and bake for oven for approximately 50 minutes or until golden brown. Continue to check muesli and give it mix now and then to prevent burning.
  • Once baked, cool muesli on trays. Store in an airtight container.
  • Serve ½ cup with milk of your choice or Greek yoghurt. Add ½ cup raspberries or blueberries or other fruit for some natural sweetness.


Breakfast serve ½ cup (approx. 45g)
For a complete breakfast: add ½ cup blueberries and ½ cup reduced fat Greek yoghurt.
This provides: Calories: 373kcal, Carbohydrates: 35g, Protein: 17.3g, Fat: 15.7g, Saturated Fat: 3.2g, Fibre: 9.8g.
Recipe courtesy of Rebecca McPhee, Accredited Practising Dietitian (APD).

Please note the serving size listed is to be used as a guide only. Consider your own individual nutrient and carbohydrate requirements and adjust the serving size as required. If you are unsure of your requirements consult an Accredited Practising Dietitian (APD) for personalises advice.

Nutritional information (per serve)

Serving: 45g | Calories: 220kcal | Carbohydrates: 17.4g | Protein: 7.1g | Fat: 13g | Saturated Fat: 1.5g | Fiber: 4.4g
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A low GI diet focuses on the quality of carbohydrates you eat. Good carbohydrates (or low GI carbohydrates) are more slowly digested helping keep your blood sugars stable, whereas bad carbohydrates cause your blood glucose levels to peak and crash. Want to know which carbohydrates are best for you? Try our swap it tool!

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