Lolita’s Low Sugar Granola

By Ann Fulton

Lolita's Low Sugar Granola -With 125 calories and less than 3 grams of sugar per serving, this delicious granola is truly healthy!
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Granola is supposed to be healthy, right? Yet too often a small serving is surprisingly high in sugar and calories. Happily, Lolita figured out a way to do it differently. Lucky for us, she shared her trade secrets!


Granola is supposed to be healthy, but so often the first or second ingredient is sugar. All too often, sugar alternatives like honey, maple syrup, coconut sugar, cane syrup and brown rice syrup follow closely behind.

We consume a lot of granola in my house, whether in breakfast bowls or by the handful. So in order to better control the ingredients, I bake a lot of granola!

On a trip to my favorite neighborhood market last summer, I spied a bag of Lolita’s granola that intrigued me. (More on Lolita soon!) Unlike the usual suspects, this ingredient list named a single sweetener-maple syrup. But there’s more to this story.

The complete ingredient list reads as follows:

  1. Gluten-free oats
  2. Quinoa flakes (stay tuned for options!)
  3. Pumpkin seeds
  4. Sunflower seeds
  5. Maple Syrup
  6. Coconut oil
  7. Vanilla
  8. Cinnamon
  9. Nutmeg
  10. Sea salt

Not only is maple syrup the sole sweetener, it’s number 5 on the list, followed only by coconut oil and a smattering of natural flavorings and spices. What’s more, the first four ingredients balance complex carbohydrates (wholesome grains) with plant-based protein (nutrient-rich seeds).

Additionally, many store-bought granola contain nuts. The use of two kinds of seeds instead of nuts in this granola makes it friendly to those with a nut allergy, as well as an excellent source of a plethora of important minerals and heart-healthy omega-3s.

(Note: Despite its name, coconut is not a nut; it is a fruit. That said, the FDA considers it a tree nut, which is why it’s included in U.S. labeling laws. Those who have reason to avoid it should do so, although coconut allergies are believed to be relatively uncommon even among those with tree nut allergies. Source: Allergic Living.)

Lolita's Low Sugar Granola -With 125 calories and less than 3 grams of sugar per serving, this delicious granola is truly healthy!

The photo above is uncooked while the picture below is the original recipe, straight out of the oven. It can be customized with the addition of toasted coconut, dried fruit, added nuts, etc. I think the flavor is even better after the granola rests for a day.

Lolita's Low Sugar Granola -With 125 calories and less than 3 grams of sugar per serving, this delicious granola is truly healthy!

As mentioned, handfuls of whole grain granolas have long been a preferred snack, and I frequently use them in speedy yogurt and fruit bowls for a crunchy, naturally sweet, protein-rich start to the day.

My current favorite breakfast bowl combination: a fruit-heavy third of a cup or so of blueberries and pomegranate seeds (from a frozen bag, would you believe?! see linked photo below for details) and one banana chopped (rather than sliced for better integration…trust me on this-and you can do it right in the peel by partially peeling and slicing down crossways from the point a few inches at a time and then slicing right into the bowl). Of course, you can eyeball and mix and match your fruit as you like.

Once the fruit is in the bowl, I stir in about 1/3 of a cup of yogurt to form an evenly coated fruit mixture (I use the yogurt more as a binder than a base) and then sprinkle a lightly rounded 1/4 cup of granola overtop and, for full appreciation of the crunch, stir no more. My final touch is a dusting of Superseedz pumpkin seeds in Maple Sugar and Sea Salt. The salty sweet combination is superb, but you may absolutely use your favorite nuts, seeds or stick with granola only.  (Locally, Superseedz are available at Giant, and I do prefer the maple sugar variety to the cinnamon sugar option. They have spicy and other varieties that I have not tried.)

I’ve made these easy bowls a worthy year-round option by experimenting with a variety of fruits beyond the usual suspects. ⇩⇩ I consider the “recipe” more like a perfected technique. The bowl shown below can be found here. For more information, including other tips and a recommended dairy-free yogurt, you may enjoy my post on “how to build a better yogurt bowl.”)

Winter Breakfast Bowl - This easy, no-cook breakfast turns the typical yogurt bowl upside down, using the yogurt as a binder and encouraging heavier use of fruits you may not ordinarily consider.

The yogurt bowl digression seemed justified, as they allow for an easy, healthy, customizable and truly satisfying meal. But back to Lolita and her granola!

Given the ever-present demand for granola in this household, I sometimes struggle to maintain the supply. I’ve been reluctant to purchase it because (aside from the small detail that cooking is what I do!) so many store-bought options are extremely high in the aforementioned added sugars and contain “extra” ingredients that we don’t always want.

But thanks to its wholesome ingredient list, I felt compelled to put Lolita’s granola to the test. After all, what’s a low-sugar granola if it doesn’t taste good?

The flavor was, in fact, a touch less sweet and the texture somewhat looser than the chunky granola I often bake at home, but I liked it – and the tempered sweetness and simplicity grew on me. I bought it again.

Soon after, I had the privilege of meeting the woman behind the name on the bag. Lolita Haverstick is the one-woman powerhouse behind Abundant Earth Kitchen, a locally owned and operated commercial kitchen that offers gluten-free, organic prepared foods (many items are also dairy-free and vegan), which are sold through Lemon Street Market and a variety of co-ops.

Lolita and I sat down and talked for a while, and she told me about the inspiration behind her cooking and the journey from operating out of her personal kitchen to building a true commercial space.

Lolita is the sort of person with whom you’d enjoy having a cup of coffee or tea on a regular basis. (And she might even give you samples of her chocolate chip cookies and brownies!)

As a side note, in the first year of my blog, I tried to replicate Abundant Earth’s Curried Quinoa and Apple Salad, having tried it at Lemon Street. I didn’t know Lolita then, and I’ve been thinking I should ask her how close my copycat version is to her actual recipe!

Generous as she is, Lolita shared several of her baked goods recipes with me, including her namesake granola. She was also more than happy for me to pass her recipes along to my readers.

As I often do, I have included a few adjustments that I’ve made over time, in hopes of accommodating personal preferences and ingredients you may have on hand. None of these changes fundamentally alter the recipe.

If you’re local, I give you my blessing to stop by Lemon Street and let Lolita do the baking for you. However, Lolita kindly gives you the blessing to run with her recipe and and make it over and over again in your own kitchen.

Lolita's Low Sugar Granola -With 125 calories and less than 3 grams of sugar per serving, this delicious granola is truly healthy!

 Lolita’s Low-Sugar Granola:

  • Customizable (I’ve used flax meal instead of the quinoa flakes, and Lolita has used coconut nectar in place of the maple syrup. Added coconut is optional. Dried fruit could also be stirred into the cooled granola.)
  • Naturally sweetened and low in sugars
  • Uses seeds instead of nuts
  • Is vegan and gluten-free with use of certified GF oats
  • Makes a big batch that keep for a month or so at room temperature and may be refrigerated or frozen for longer storage
  • Loose as opposed to chunky – perfect for yogurt bowls, snacks, etc.
  • Locally baked - whether you buy from Lolita or make it yourself 😋
Lolita's Low Sugar Granola -With 125 calories and less than 3 grams of sugar per serving, this delicious granola is truly healthy!

Whether you decide to buy it or bake it, Lolita and I would love to see your feedback in the comment section below. Locals who have tried Lolita’s products should feel free to mention personal favorites. I might just have the recipe -and Lolita’s gracious offer to share!

Lolita's Low Sugar Granola
Yield: 6+ cups (approximately 24 servings)
With 125 calories, less than 3 grams of sugar per serving and a short list of nutrient-rich ingredients, this is truly healthy granola!
  • 3 cups (288g) rolled oats
  • 1 cup (129g) raw pumpkin seeds (pepitas)
  • 1 cup (137g) raw sunflower seeds
  • 1/3 cup quinoa flakes (I’ve subbed flax meal (40g) and it’s hard to discern a difference)
  • 1 teaspoon cinnamon
  • 1/4 teaspoon fine table salt (or 1/2 teaspoon kosher or flaky sea salt)
  • 1/8 teaspoon nutmeg (I like 1/4 teaspoon freshly ground)
  • 1/3 cup maple syrup (Lolita has also used coconut nectar)
  • 1/3 cup (80g) melted coconut oil
  • 1 tablespoon vanilla extract
  • Optional: 1 cup shredded coconut can be added after the granola has been baked. (I use the big flakes of unsweetened and sometimes add 2 cups)

Preheat the oven to 300 degrees F, and grease or line a large, rimmed baking sheet* with parchment paper; set aside.

In a large bowl, mix the dry ingredients (oats through nutmeg – not the optional coconut) until blended. Mix the wet ingredients in a small bowl, and then drizzle over the dry ingredients and mix to evenly coat. The oat mixture should be uniformly damp. Spread the mixture evenly over the prepared baking sheet, and then bake for 15 minutes and stir.  Bake another 10-15 minutes, stir again, and then cook for 5-10 minutes more or until lightly golden and dry.  (In my oven, this granola takes 35-40 minutes using a light colored baking sheet.)

Stir in shredded coconut if using. (See toasting option below.) Stored in an airtight container, the granola will keep for several weeks at room temperature and may be refrigerated or frozen for extended storage.


*I use a half sheet pan, which is 18×13. If using a smaller baking sheet, you’ll need to either bake longer, stirring every 10 or so minutes, to evenly crisp the granola or divide the mixture between 2 sheets, rotating the pans when you stir. Note that dark colored baking sheets will cook more quickly than light ones.

For best flavor if using optional coconut: I like to use the bigger flaked unsweetened coconut instead of finely shredded and/or sweetened coconut (although you may choose based on preference) and toast it until it’s lightly golden. Toasting it separately from the granola prevents burning, as it cooks quite quickly, and makes the granola customizable in families where some like coconut and others do not. I like to toast unsweetened coconut at 325 degrees F on a parchment paper lined baking sheet for approximately 5 minutes, stirring after 3 minutes. Add a minute or two if needed, but watch carefully at the end because it burns quickly once golden. Note that the sugar in sweetened coconut will cause it to brown more quickly, so if using check on the early side.

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10-15-19 update: 
I gave my latest batch of Lolita’s Low Sugar Granola some fall flair by adding a half teaspoon of freshly ground nutmeg and a quarter teaspoon of pumpkin pie spice to the regular recipe. I posted this on Instagram, with a mention that the aroma wafting through the kitchen was as delightful as the lightly spiced flavor… and it occurred to me that some #GingerWouldBeNiceToo 🧡

I gave my latest batch of LOLITA'S LOW SUGAR GRANOLA some fall flair by adding a half teaspoon of freshly ground nutmeg and a quarter teaspoon of pumpkin pie spice to the regular recipe.

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    1. Ann Post author

      Hi Trudy, The yield also states 6+ cups, so that means 24 servings that are about 1/4 cup. If you make, I hope you enjoy.

    1. Ann Post author

      It’s technically a touch over ¼ cup because the yield is slightly greater than 6 cups. So, ¼ cup was the closest measurement for the sake of accuracy. Hope that helps!

  1. G

    I’ve been looking for a recipe like this…wonderful healthy ingredients without all that processed sugar. I followed the recipe exactly with the exception of stirring in unsweetened coconut flakes and dried cranberries sweetened with apple juice for the last 5-10 minutes in the oven. So glad you suggested storing this in the freezer – then I won’t be so tempted to eat it all in one day. (I think this would also be wonderfully tasty with an extra addition of raw cashews, my favorite nut!) Thank you, Lolita and Ann!

    1. Ann Post author

      I’m so happy you made this and enjoy it as much as we do, G. It’s so satisfying and I almost always have a batch on hand. Beyond my morning yogurt bowl, a small handful is a go-to snack when I’m feeling the need to munch on something. Your additions sound perfect and I, too, think cashews would be a lovely addition.

  2. Alexis M

    I made granola this weekend. After realizing I did not have sunflower seeds or enough pepitas (best laid plans…) I chose to use a mix of pepitas, hemp, chia and sesame seeds plus some sliced almonds to make roughly 2 cups. It turned out delish! I used it in a yogurt bowl this morning-yum

    1. Ann Post author

      Alexis, I’m so happy this was a hit and am glad you mentioned your adjustments. Virtually any mix of chopped nuts and seeds totally 2 cups would be perfect in this recipe!

  3. jane link

    Anxious to try this! I never get granola because it is too sweet for me, delicate thing that I am! And I love nuts, seeds, fruit, all together, this fits the bill.

    1. Ann Post author

      Wonderful, Jane! I’m optimistic that you’ll enjoy this. Despite the ease of the recipe, I find the taste to be more complex than many other granolas because the sweet components don’t overshadow the other ingredients.

    1. Ann Post author

      Hi Nancy, I have used Bob’s Red Mill’s extra thick oats quite a few times in other granola recipes with great results. I think they would be a fine option in this recipe, too.