Make: High-Protein Granola
I really hate feeling hungry. On a typical day I probably eat every two to three hours to avoid the hunger ache. Busy days don’t always make this easy, so I’ve found that having a quick, filling snack on hand is the best defense. Enter: high-protein granola.
What I like about this stuff: A batch can be kept at room temperature and last a week or two. And with about 12 grams of protein per serving, it’s much higher than your typical granola.
I found all the ingredients at my local Giant, so worry not if some of them sound a bit strange—they’re all easy to find. The only one I’d never heard of before creating this recipe was the TVP, a.k.a. textured vegetable protein. When strolling through the organic grains/seeds/flours, I found it and was shocked at the stats—wonderfully low in calories and high in protein and fiber. Even better: A bag of it cost less than $3! You can use it in this recipe, of course, but you could also add it to your morning oatmeal or cereal for a protein boost.
High Protein Granola
Makes about five cups
2 c. old fashioned oats
1/2 c. almonds (unsalted), roughly chopped
1/4 c. shelled pumpkin seeds (raw, unsalted)
1/4 c. soy nuts (unsalted)
1/2 c. TVP*
1/2 c. brown sugar (packed)
1 tsp. cinnamon
2 tsp. pumpkin pie spice
4 tbsp. butter (1/2 a stick)
2 tbsp. honey
2 tbsp. water
1 c. dried cranberries or cherries
Big pinch salt (kosher, sea or table)
*TVP is high-protein textured vegetable protein. The brand I buy is Bob’s Red Mill. It’s a soy product that’s super high in protein (12 grams per quarter cup) and fat free, and high in fiber, iron, magnesium and phosphorus. It’s completely flavorless—which means you can add it to anything.
1. Preheat oven to 300 degrees. Line a baking sheet with parchment paper (or spray well with nonstick spray).
2. In a large bowl, mix together the oats, almonds, seeds, soy nuts, TVP, brown sugar and spices until combined.
3. In a glass bowl, microwave butter, honey and water for about 40 seconds. Stir until butter is totally melted.
4. Pour liquids over oat mixture and stir to evenly coat.
5. Spread mixture evenly onto prepared baking sheet and place on center rack of oven.
6. Bake for 20 minutes. Stir, and place back in the oven; set timer for 10 more minutes.
7. When there is five minutes left on the timer, add dried fruit evenly across the granola.
8. Remove from oven and sprinkle with salt. Let cool completely on sheet.
9. Store up to two weeks in an airtight container at room temperature.
Per ½ cup serving: 203 calories, 9.2 fat grams (including 3.6 saturated fat), 12 milligrams cholesterol, 20 grams carbs, 3 grams dietary fiber, 11 grams sugar, 12 grams protein.
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Becca Boyd is a wife and new mom who teaches culinary courses to students at Radnor High School. She creates healthy and delicious recipes in her West Chester kitchen and blogs about them on her website, Home Beccanomics.