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Is Granola Gluten Free?
By: Admin On: 20 January 2025
Is granola gluten free? But is granola gluten free? The answer isn’t as straightforward as you might think, so let's break it down.
Granola is a breakfast staple for millions of people worldwide. Whether you're sprinkling it over yogurt, enjoying it with milk, or munching on it as a snack straight out of the bag, its crunchy, nutty goodness is hard to resist.
But is granola gluten free? The answer isn’t as straightforward as you might think, so let's break it down.
Understanding Gluten
To keep things in perspective, let's have a quick recap about gluten.
Gluten is a protein found in grains like wheat, barley, and rye. It’s what gives bread its fluffy texture and helps baked goods hold their shape. Unfortunately, for people with gluten-sensitive conditions, even tiny amounts of gluten can cause digestive problems, inflammation, or other health issues.
With gluten hiding in more food products than you'd expect (hello, soy sauce and some salad dressings), double-checking your go-to snacks, like granola, is important if gluten is on your no-fly list.
What Is Granola Made Of?
Granola is typically made by combining oats, nuts, seeds, sweeteners (like honey or maple syrup), and sometimes dried fruit. That all sounds gluten-free, right? But here’s the kicker—oats cannot strictly be considered gluten-free.
Gluten and Oats
The question around oats and gluten has become quite complex. In short, there are two issues.
- Possible cross-contamination during processing. This means that unless the gluten content has been measured and certified, there may be small amounts of gluten lurking in the bag.
- A naturally occurring compound called avenin. This belongs to the gluten family of proteins and may cause sensitivity in certain individuals.
You can read more about this in our article 'Are oats gluten free?'
Common Gluten-Containing Ingredients in Granola
Beyond oats, some granola contains added ingredients that could introduce gluten into the mix. Here’s what to keep an eye out for on the label.
Wheat Germ or Wheat Bran
While these may add an extra nutritional boost, both are derived from wheat—making them non-gluten-free.
Malted Ingredients
If a granola includes malt syrup or malt extract as a sweetener, it's worth noting that malt is usually derived from barley, which contains gluten.
Flour or Binders
Some granola recipes use wheat flour to act as a binding agent or to create clusters.
Flavourings
Certain pre-packaged granolas contain flavour additives or coatings (like caramel or chocolate) that might use gluten as a thickening agent or preservative. Always read the label carefully.
How to Tell If Granola Is Gluten Free
Luckily, figuring out whether granola is gluten-free isn’t rocket science. There are some simple ways to check before you take that first crunchy bite, although legislation does vary from country to country.
1. Look for the Gluten-Free Certification
Products with a "Certified Gluten-Free" label have been tested and verified to contain less than 20 parts per million (ppm) of gluten, which is safe for most people following a gluten-free diet. If the certification is present on your granola bag, you’re good to go!
Here in Australia, if the label says 'gluten-free' then the product must contain no detectable gluten. This differs from 'made without gluten' which means that although the product is made without gluten-containing ingredients it has not been tested for the presence of gluten.
2. Read the Ingredients List
When buying granola, always read the ingredient list. Steer clear of products that list items like "wheat," "barley," "rye," "malt," or any vague term like "natural flavourings" unless it’s clarified as gluten-free.
3. Check for Gluten-Free Oats
If it contains oats, make sure the granola is made specifically with certified gluten-free oats. This is the best way to avoid cross-contamination. Or even better, choose a gluten free granola that is made without oats. Paleo granola and grain-free granola are both made without oats. Keto granola is often (but not always) made without oats.
Our award-winning Gluten Free Maple Nut Crunch is made without oats.
Can You Make Your Own Gluten Free Granola?
Absolutely! Another way to ensure your granola is completely gluten-free is to make it yourself at home. Not only is it fun to customize your flavours, but it also gives you full control over the ingredients. Here’s a simple gluten-free granola recipe to get you started. We use organic quinoa puffs instead of oats, so it is grain-free and perfectly safe for those who are sensitive to avenin.
Quick Gluten-Free Granola Recipe
Ingredients
- 3 cups organic quinoa puffs
- 1 cup nuts (like almonds, pecans, or walnuts)
- 1/2 cup seeds (like chia, sunflower, or pumpkin seeds)
- 1/3 cup maple syrup or honey
- 1/4 cup coconut oil (melted)
- 1 tsp vanilla extract
- 1 tsp cinnamon
- A pinch of salt
Instructions:
- Preheat your oven to 325°F (160°C) and line a baking sheet with parchment paper.
- Mix all the dry ingredients (oats, nuts, seeds, cinnamon, salt) in a large bowl.
- Combine the wet ingredients (maple syrup, coconut oil, vanilla) in a smaller bowl, then pour over the dry mixture. Stir until everything is evenly coated.
- Spread the mixture onto the prepared baking sheet in an even layer.
- Bake for 20-25 minutes, stirring halfway through to prevent burning.
- Allow to cool before breaking into clusters. Store in an airtight container—and enjoy!
Why Go Gluten-Free with Your Granola?
Even if you don't have celiac disease or gluten sensitivity, switching to gluten free granola can have its perks—like avoiding unnecessary additives or keeping your diet simple and clean. Plus, many gluten free granolas are made with whole, natural ingredients that contribute to an overall healthier snack or breakfast option.
Final Thoughts
The bottom line? Granola can be gluten-free, but it all depends on the ingredients and how it's prepared. For those following a gluten-free diet, it's crucial to read labels, pick certified options, or prepare it at home to avoid any risk of cross-contamination.
Craving a hassle-free, gluten-free granola experience? Whether you’re purchasing from trusted brands or getting creative in your kitchen, a little awareness goes a long way in ensuring that you can enjoy this delicious treat without worry.
Happy snacking—and may your granola always be crunchy, delicious, and gluten-free!
Don't forget to check out our gluten free granola options, part of our extensive healthy cereal range.