Apple Pie Spice Granola with Gut-Loving Seeds
If you didn’t think granola could get any better, this is where it happens. My Apple Pie Spice Granola is crunchy, slightly sweet, full of apple pie vibes, and packed with gut-loving seeds. It’s naturally sweetened with apple sauce, high in soluble fibre, and perfect for supporting digestion and hormone health.
This recipe has no added sugar and makes the perfect topping for Greek yoghurt, chia pudding, or an acai bowl. You can even use it as part of seed cycling, a gentle food-based practice that supports hormone balance throughout your cycle.
Why This Granola Supports Women’s Health
1. Soluble Fibre for Gut Health and Hormones
Seeds like sunflower, pepitas, flax, chia, and psyllium are packed with soluble fibre. This type of fibre forms a gel-like texture in the gut, which slows digestion and supports healthy, regular bowel movements. It also feeds beneficial gut bacteria that help with oestrogen metabolism and overall hormone balance (Vandeputte et al., 2017).
Soluble fibre can also help lower LDL cholesterol and keep blood sugar levels steady, which makes this granola a win for both gut and hormone health (Anderson et al., 2009).
2. Seed Cycling for Hormone Balance
Each seed in this recipe can play a role in supporting your menstrual cycle:
Flax and pumpkin seeds may help with oestrogen balance during the follicular phase.
Sunflower and sesame seeds are great in the luteal phase thanks to their vitamin E and lignan content.
You can easily mix and match your seeds depending on what phase you’re in. For more details, check out my full guide on seed cycling and women’s hormone health and grab your Seed Cycling Grocery List Handout to make shopping simple.
Apple Pie Spice Granola
Serves: approximately 10-12 (⅓ cup per serve)
Prep time: 10 minutes
Cook time: 30-40 minutes
Storage: store in an airtight jar for up to 3 weeks in a cool, dry place
Ingredients
Rolled oats - 300 g (3 cups)
Sunflower seeds - 70 g (½ cup)
Pepitas - 70 g (½ cup)
Ground flax seeds - 30 g (⅓ cup)
Chia seeds - 20 g (2 tbsp)
Psyllium husk - 20 g (2 tbsp)
Cinnamon - 1 tsp
Fine sea salt - ¼ tsp
Apple sauce (unsweetened) - 260 g (1 cup)
Coconut oil - 50 g (¼ cup), melted
Vanilla extract - 1 tsp
Method
Preheat the oven to 160 °C and line a large baking tray with baking paper.
In a small bowl, mix together the apple sauce, melted coconut oil, and vanilla.
In a large bowl, combine the oats, seeds, cinnamon, and salt.
Pour the wet ingredients into the dry and mix until everything is well coated. Using your hands makes it easier to evenly combine everything.
Spread the mixture across the baking tray and bake for 15 minutes.
Stir to bring the lighter pieces to the top and continue baking, stirring every 10 minutes, until golden brown (about 30-40 minutes).
Let it cool completely before storing in a jar.
How to Enjoy It
Sprinkle over Greek yoghurt for a high-protein, high-fibre snack.
Add to acai bowls for extra crunch and nutrients.
Pair with stewed apples for a warm, hormone-friendly breakfast.
If You Love This Recipe, Try These Next:
References
Anderson, J. W., Baird, P., Davis, R. H., Ferreri, S., Knudtson, M., Koraym, A., … Williams, C. L. (2009). Health benefits of dietary fibre. Nutrition Reviews, 67(4), 188-205. https://doi.org/10.1111/j.1753-4887.2009.00189.x
Vandeputte, D., Falony, G., Vieira-Silva, S., Tito, R. Y., Joossens, M., & Raes, J. (2017). Prebiotic inulin-type fructans induce specific changes in the human gut microbiota composition that translate to improved systemic metabolism. Gut, 66(11), 1968-1979. https://doi.org/10.1136/gutjnl-2016-313271
© 2025 Feminalysis. All rights reserved. No part of this recipe may be reproduced without written permission.