For those following a ketogenic diet, finding suitable alternatives to favorite breakfast cereals like Weetabix can be a challenge. Weetabix, while a good source of fiber and whole grains, is unfortunately too high in carbohydrates to be considered keto-friendly. However, the desire for a quick, satisfying, and even nostalgic breakfast doesn't have to be abandoned. This article explores various low-carb cereal options, including a homemade recipe, and provides guidance on selecting the best keto-friendly alternative to Weetabix.
Understanding the Keto Diet and Cereal
The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fat for energy instead of carbohydrates. This metabolic state, called ketosis, can lead to weight loss and other potential health benefits. On a strict keto diet, carbohydrate intake is typically limited to under 50 grams per day, and often much less.
Traditional cereals, including Weetabix, are generally high in carbohydrates due to their grain-based ingredients. This makes them unsuitable for a keto diet, as they can easily kick someone out of ketosis.
Homemade Keto Cereal: A Crispy and Customizable Option
One of the best ways to enjoy cereal on a keto diet is to make it at home. This allows for complete control over ingredients, ensuring a low-carb and keto-friendly final product.
The Recipe
This recipe uses just four simple ingredients: almond flour, coconut flour, keto maple syrup, and coconut oil. Vanilla extract can be added for extra flavor.
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Ingredients:
- Almond flour
- Coconut Flour
- Keto maple syrup (preferably with allulose)
- Coconut oil
- Vanilla extract (optional)
Instructions:
- Make the mixture: In a mixing bowl, whisk together almond flour and coconut flour.
- Add keto maple syrup and coconut oil and mix until a crumbly texture remains.
- Using your hands, form the mixture into a ball of dough.
- Shape: Form tiny balls of dough (cereal sized) and place them on a lined baking sheet. Don’t worry if your cereal is all different shapes and sizes.
- Bake: Preheat the oven to 180C/350F. Bake the cereal for 10-12 minutes until ‘just’ done. Do not over-bake the cereal at all, as they are fragile and continue to cook as they cool down.
- Remove from the oven and let cool completely before transferring to a sealable container.
This homemade cereal is crispy, crunchy, and can be enjoyed with milk. It can be customized by adding cocoa powder for a chocolate flavor or served with flavored almond milk, such as strawberry or chocolate.
Why This Recipe Works
- Low Carb: This recipe is a fantastic breakfast option on a keto diet, easy to make, and has just 2 grams of net carbs per serving.
- Simple Ingredients: It uses readily available keto-friendly ingredients.
- Customizable: The recipe can be easily adapted to suit individual tastes.
- Texture: The combination of almond and coconut flour creates a crispy yet slightly fluffy texture.
- Make-Ahead: It’s great to make in big batches so you always have them on hand for a quick breakfast.
Important Considerations for the Homemade Recipe
- Sweetener: When using store-bought syrup, opt for one with allulose in it, not monk fruit, erythritol, or other sweeteners.
- Storage: Cereal should always be stored in an airtight container.
Store-Bought Keto Cereal Options
While making cereal at home is a great option, several brands offer ready-to-eat keto-friendly cereals. When choosing a store-bought cereal, it's important to consider the following factors:
- Carb Content: Look for cereals with 5 grams or less of net carbs per serving for a strict keto diet, or up to 20-30 grams of total carbs for a more moderate low-carb diet.
- Ingredients: Avoid artificial sweeteners, colors, and flavors, as well as highly processed ingredients.
- Fiber and Sugar Alcohol Content: Higher fiber content lowers the net carb count and offers health benefits. Be mindful of sugar alcohols, which can cause digestive upset in large amounts.
- Protein Content: Choose cereals with at least 5 grams of protein per serving to promote fullness.
- Taste and Texture: Consider personal preferences for taste and texture, keeping in mind that low-carb cereals may not taste exactly like traditional cereals.
- Price: Low-carb cereals are generally more expensive than traditional cereals.
Top Keto Cereal Brands
Here are some of the best low-carb cereal brands available:
Magic Spoon:
- Pros: Variety of flavors, no sugar alcohols.
- Cons: Expensive.
- Flavors: Fruity, Peanut Butter, Cocoa, Cinnamon, Frosted, Blueberry, Maple Waffle, and Cookies & Cream, plus some seasonal and limited-edition flavors.
- Nutrition (per 1-cup serving of Fruity): Calories: 150, Total carbs: 15 grams, Fiber: 1 gram, Net carbs: 4 grams, Protein: 13 grams.
Kashi GO Keto Friendly Breakfast Cereal:
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- Pros: Inexpensive, lightly sweetened, no sugar alcohols.
- Cons: Not appropriate for strict keto.
- Flavors: Dark Cocoa, Cinnamon Vanilla.
- Nutrition (per 1-cup serving of Dark Cocoa): Calories: 150, Total carbs: 19 grams, Fiber: 8 grams, Net carbs: 10 grams, Protein: 12 grams.
Snack House Keto Cereal:
- Pros: Keto-friendly, no sugar alcohols.
- Cons: Food dyes and artificial sweeteners in some flavors.
- Flavors: Banana Maple French Toast, Fruity Puffs, Cinnamon Swirl, Chocolate, PB Cup, Wild Berry.
- Nutrition (per 2/3-cup serving of Fruity Puffs): Calories: 115, Total carbs: 8 grams, Fiber: 0 grams, Net carbs: 1 gram, Protein: 15 grams.
Schoolyard Snacks Cereal:
- Pros: Low in total and net carbs, no sugar alcohols, individually packaged.
- Cons: Expensive, mixed reviews on taste.
- Flavors: Peanut Butter, Cocoa, Fruity, Cinnamon Bun, Cookies & Cream.
- Nutrition (per single-serving bag of Cocoa): Calories: 100, Total carbs: 6 grams, Fiber: 1 gram, Net carbs: 1 gram, Protein: 13 grams.
Catalina Crunch:
- Pros: Zero sugar, high in fiber, no sugar alcohols.
- Cons: Small serving size, some reviewers say the stevia leaves an aftertaste
- Flavors: Chocolate Peanut Butter, Fruity, Dark Chocolate, Cinnamon Toast, Maple Waffle, Honey Graham, Chocolate Banana, Mint Chocolate Chip.
- Nutrition (per 1/2-cup serving of Chocolate Peanut Butter): Calories: 110, Total carbs: 14 grams, Fiber: 9 grams, Net carbs: 5 grams, Protein: 11 grams.
Three Wishes:
- Pros: Fairly inexpensive, several flavors available.
- Cons: Not appropriate for keto, some find the texture too crunchy.
- Flavors: Cinnamon, Honey, Unsweetened, Cocoa, Fruity, Frosted.
- Nutrition (per 3/4-cup serving of Unsweetened): Calories: 110, Total carbs: 17 grams.
Low Carb Granola Options
For those who prefer granola over traditional cereal, there are also several keto-friendly options available:
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Livlo Granolo:
- Pros: Good reviews for taste, keto-friendly.
- Cons: Contains sugar alcohol.
- Flavors: Cinnamon Almond Pecan, Chocolate Hazelnut, Frosted Blueberry.
- Nutrition (per 1/3-cup serving of Chocolate Hazelnut): Calories: 180, Total carbs: 10 grams, Fiber: 4 grams, Net carbs: 1 gram, Protein: 5 grams.
Lakanto Granola:
- Pros: Fairly inexpensive, good taste according to reviewers.
- Cons: Contains sugar alcohol, lower in protein than other low carb cereals.
- Flavors: Cinnamon Almond Crunch, Chocolate Crunch, Berry Crunch.
- Nutrition (per 1/3-cup serving of Cinnamon Almond Crunch): Calories: 160, Total carbs: 10 grams, Fiber: 3 grams, Net carbs: 2 grams, Protein: 3 grams.
Low Carb Hot Cereal Options
Pure Traditions Instant Keto “Oatmeal”:
- Pros: Made with real food ingredients, high in fiber.
- Cons: Some reviewers say cinnamon taste is too strong
- Flavors: Unsweetened, Maple, Power Protein.
- Nutrition (per 1/2-cup serving of Unsweetened): Calories: 240, Total carbs: 10 grams, Fiber: 8 grams, Net carbs: 2 grams, Protein: 6 grams.
The Allure of "Adult Cereal"
The rise of these keto-friendly and low-carb cereals reflects a broader trend of "adult cereals" that prioritize quality ingredients, nutritional value, and sophisticated flavors. These cereals aim to satisfy both the desire for a nostalgic treat and the need for a healthy and convenient breakfast option.
Overnight Weetabix Alternatives
While traditional Weetabix is not keto-friendly, the concept of overnight Weetabix can be adapted using keto-friendly ingredients.
Keto Overnight "Weetabix" Recipe
This recipe uses a keto-friendly cereal or a combination of almond flour and coconut flour to mimic the texture of Weetabix.
Ingredients:
- Keto-friendly cereal (crumbled) or a mixture of almond flour and coconut flour
- Almond milk or other low-carb milk alternative
- Keto-friendly sweetener (such as erythritol or stevia)
- Protein yoghurt (low-carb)
- Sugar-free jam
- Fresh or frozen berries
Instructions:
- Crumble the keto-friendly cereal (if using) or mix almond flour and coconut flour.
- Stir in almond milk and sweetener until well combined.
- Layer the mixture in a container with protein yoghurt and sugar-free jam.
- Top with fresh or frozen berries.
- Cover and refrigerate overnight.
This keto overnight "Weetabix" is a high-protein, low-carb breakfast that is perfect for busy mornings.
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