High-Protein, Low-Sugar Hormone-Support Granola

Breakfast is one of the questions I'm asked about most in clinic when we are talking about eating more protein to support blood sugar. Whether someone is navigating PCOS, preparing for IVF, balancing hormones after pregnancy, struggling with energy crashes or simply wanting to feel fuller for longer, the conversation often comes back to one thing: how can I eat in a way that keeps my blood sugar steady?

This homemade granola has become one of my staples. It's naturally low in sugar, packed with nourishing fats and minerals, and can be made in one batch to last a couple of weeks.

A colorful plate with grilled chicken, roasted vegetables, and quinoa

A note on seed cycling

You'll notice this granola contains pumpkin, sunflower, flax and chia seeds, making it a lovely foundation if you're interested in seed cycling.

Seed cycling is the practice of eating different seeds during different phases of the menstrual cycle—typically flax and pumpkin seeds during the follicular phase (from the first day of your period until ovulation), and sunflower and sesame seeds during the luteal phase (from ovulation until your next period). While robust scientific evidence supporting seed cycling is still emerging, many women find it to be a meaningful way of connecting with their cycle and creating gentle nutritional rhythms throughout the month.

From a nutritional perspective, these seeds are worth eating regardless of whether you choose to seed cycle. They're naturally rich in fibre, healthy fats, zinc, selenium, magnesium, vitamin E and plant compounds called lignans, all of which play important roles in supporting hormone metabolism, reducing inflammation and maintaining steady blood sugar.

Low-Sugar Hormone-Supportive Granola | Makes approximately 14 servings

Ingredients

Dry ingredients

• 3 cups rolled oats

• 1 cup walnuts, roughly chopped

• ¾ cup pumpkin seeds

• ¾ cup sunflower seeds

• ½ cup macadamia nuts, chopped

• 2 tbsp pine nuts

• ½ cup ground flaxseed

• ¼ cup chia seeds

• ½ cup unsweetened coconut flakes

• 3–4 Brazil nuts, finely chopped

• 1½ tsp ground cinnamon

• ½ tsp ground ginger

• ½ tsp sea salt (optional)

Wet ingredients

• ¼ cup tahini

• ¼ cup almond butter

• 3 tbsp coconut oil, melted

• 1–3 tbsp warm water

Optional

• ¼ cup raisins/dates/prunes for a touch of natural sweetness.

Method

1. Preheat the oven to 160°C (fan 140°C).

2. Combine all of the dry ingredients in a large mixing bowl.

3. In a separate bowl, whisk together the tahini, almond butter, melted coconut oil and enough warm water to create a smooth, pourable mixture.

4. Pour the wet mixture over the dry ingredients and stir thoroughly until everything is evenly coated.

5. Spread onto a large baking tray lined with baking paper, pressing the mixture down slightly if you enjoy chunky clusters.

6. Bake for 18–22 minutes, stirring once halfway through. Keep an eye on it during the final few minutes, as nuts can brown quickly.

7. Allow the granola to cool completely before storing. This is when it becomes deliciously crisp.

8. If using raisins or chopped prunes, stir them through once the granola has cooled.

Store in an airtight container for up to two weeks.

Serve around ½ cup with:

• Thick Greek yoghurt or Skyr for even more protein

• Unsweetened soy yoghurt for a dairy-free option

• A spoonful of kefir

• Fresh berries