Maple SunButter Granola

I love granola. The crunchy, sweet goodness of whole grains and nuts is so satisfying! My mom used to make granola when I was growing up, and it was one of my favorite breakfasts (especially when it was made with peanut butter!). My mom was certainly on to something: homemade granola is an inexpensive breakfast option that is healthy and easy to make. Here is a basic, allergy-friendly granola recipe that can easily be customized to suit your tastes : )

Maple SunButter Granola
Makes 4 cups, 8 (1/2) cup servings

Vegan, Gluten-free; Free Of: soy, dairy, peanuts, eggs,

2 cups gluten-free rolled oats
1/4 cup flaxseed or chia seed meal
1/2 teaspoon salt
1/2 cup coconut flakes, unsweetened
1/4 cup sunflower seeds
1/4 cup pure maple syrup
1/4 cup natural SunButter (or other nut butter)
1 teaspoon vanilla
1/2 cup raisins or other fried fruit (optional)

  1. Preheat oven to 350 degrees F. Spray a cookie sheet lightly with oil. In a large bowl, combine the oats, flax meal, salt, coconut flakes, and sunflower seeds and mix well.
  2. Place the maple syrup and SunButter in a small microwaveable bowl and warm in the microwave for 30 seconds. Add in the vanilla and mix together thoroughly.
  3. Pour the maple/SunButter mixture over the oats and stir to combine.
  4. Spread the granola onto the prepared cookie sheet and bake for 15 minutes, or until golden color, stirring half-way through cooking time.
  5. If you decide to add dried fruit, you can stir this into the granola when it has cooled. This prevents the dried fruit from burning or drying out too much. Enjoy!

4 thoughts on “Maple SunButter Granola

  1. This isn’t actually a nut-free recipe. Coconut is a tree nut! Omit the coconut and is it truly allergy-friendly that sounds delicious. This is important to know if someone is making this snack for a friend with food allergies. No one wants to accidentally send a friend to the ER!

    • Thanks for your input! However, coconuts are not a true nut, but rather the seed of a drupaceous fruit. Coconut was never considered a tree nut until 2006 when the FDA began requiring manufacturers to label coconut as a tree nut (because of the name coco”nut”). Botanically speaking, coconut is not a tree nut and people rarely if ever have cross reactions to coconut. FAAN (Food Allergy and Anaphylaxis Network) has some good info on their page on tree nut allergies: . My daughter has severe tree nut allergies and has never reacted to coconut, but I always tell people to check with their doctor first if they have any doubts or questions.

      • My point is that I would never classify this recipe as not having nuts. My husband and children are among those with tree nut allergies that are also allergic to coconut. If a well meaning friend made this recipe, I would be rushing to the ER or even worse could lose a loved one. When you look at it that way, you put semantics behind you. Coconut is a tricky classification, but all tree nuts really are. A person can be allergic to one type of tree nut and not another. However, doctors recommend that people who show a true allergic reaction to one kind avoid them all. This really is a great recipe and I don’t want to sound like I am giving you a hard time. However, you being a parent of a child with a severe food allergy should understand.

      • Again, thanks for your input. My reasoning is based on science, not semantics. If any friend makes a recipe for your family, you should always ask what is in. However, in keeping with FDA regulations, I will remove the label “nut-free”. If you have any more concerns, please send me an email.

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