For cereal enthusiasts navigating the ketogenic diet, the options might seem limited. Traditional cereals are often packed with carbohydrates, making them unsuitable for a keto lifestyle, which emphasizes high fat and very low carb intake to induce a metabolic state called ketosis, where the body burns fat for energy. However, the increasing demand for keto-friendly alternatives has led to a variety of low carb cereals that cater to this dietary need. These cereals aim to replicate the taste and texture of conventional cereals while maintaining a nutritional profile that aligns with ketogenic principles. When choosing a low carb cereal, key considerations include nutritional content, ingredients, price, available flavors, taste, texture, and the degree of processing.
Key Considerations When Choosing Keto Cereal
Carb Content
The most important aspect of keto cereal is its carbohydrate content. For strict keto diets, aim for cereals with 5 grams or less of net carbs per serving. Net carbs are calculated by subtracting indigestible fiber and sugar alcohols from the total carb count. More moderate low carb diets may allow cereals with 20-30 grams of total carbs per serving. Remember to account for the carbs in your milk or milk alternative.
Ingredients to Watch Out For
It's wise to avoid certain ingredients when selecting a low carb cereal. Artificial sweeteners like sucralose and aspartame may negatively impact gut health. Additionally, artificial colors, flavors, and highly processed ingredients can pose health risks, such as hyperactivity in children or increased risk of obesity and chronic diseases.
Fiber and Sugar Alcohol Content
Fiber and sugar alcohols are indigestible, which lowers the net carb count of a cereal. Fiber also provides health benefits, including improved digestion, gut health, and reduced risk of chronic diseases. However, sugar alcohols can cause digestive upset in large amounts, so it’s best to stick to a single serving.
Amount of Protein
Many low carb cereals are high in protein, which helps you feel full longer, especially when paired with fiber. Aim for a cereal with at least 5 grams of protein per 1/2-cup serving.
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Available Flavors
Low carb cereals come in many traditional flavors like chocolate, fruity, frosted, and cinnamon. Variety boxes are a great option if you're unsure which flavor your family will prefer.
Price
Low carb cereals are generally more expensive than regular cereals, ranging from about $1.00 to $2.75 per serving. Buying in bulk when your favorite cereal is on sale can help reduce costs.
Taste and Texture
Don’t expect low carb cereals to taste exactly like regular cereals. The sugar alternatives used in these cereals have a different taste, which may take some getting used to. However, many low carb cereals offer a satisfying texture.
Degree of Processing
Most cereals, including low carb versions, are highly processed. High intake of processed foods is linked to obesity and chronic diseases. Limit your intake of low carb cereals, opting instead for minimally processed options like unsweetened low carb "oatmeals" and granolas made primarily from nuts and seeds.
Best Keto Cereal Options
Best Overall: Magic Spoon
- Price: \$\$\$
- Flavors: Fruity, Peanut Butter, Cocoa, Cinnamon, Frosted, Blueberry, Maple Waffle, Cookies & Cream, plus seasonal and limited editions.
- Pros: Wide variety of flavors, no sugar alcohols.
- Cons: Expensive.
Magic Spoon cereals are low in carbs and high in protein, with 4-5 grams of net carbs and 12-14 grams of protein per 1-cup (36-gram) serving. These cereals are grain-free, sugar-free, and free of sugar alcohols, sweetened instead with monk fruit extract and allulose. The texture and crunch are satisfying.
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Nutrition per 1-cup (38-gram) serving of Magic Spoon Fruity:
- Calories: 150
- Total carbs: 15 grams
- Fiber: 1 gram
- Net carbs: 4 grams
- Protein: 13 grams
Best Budget-Friendly: Kashi GO Keto Friendly Breakfast Cereal
- Price: \$
- Flavors: Dark Cocoa, Cinnamon Vanilla
- Pros: Inexpensive, lightly sweetened, no sugar alcohols.
- Cons: Not appropriate for strict keto.
Kashi GO Keto contains too many net carbs for a strict keto diet but is an excellent choice for more moderate low carb diets. It contains 12 grams of protein per 1-cup (40-gram) serving and is sweetened with monk fruit extract and allulose. The Dark Cocoa flavor has a great level of sweetness, and the Cinnamon Vanilla flavor is reminiscent of childhood favorites.
Nutrition per 1-cup (40-gram) serving of Kashi GO Dark Cocoa:
- Calories: 150
- Total carbs: 19 grams
- Fiber: 8 grams
- Net carbs: 10 grams
- Protein: 12 grams
Best Keto Cereal: Snack House Keto Cereal
- Price: \$\$\$\$
- Flavors: Banana Maple French Toast, Fruity Puffs, Cinnamon Swirl, Chocolate, PB Cup, Wild Berry
- Pros: Keto-friendly, no sugar alcohols.
- Cons: Food dyes and artificial sweeteners in some flavors.
With certain flavors containing only 1 gram of net carbs per 2/3-cup (27-gram) serving, Snack House Keto Cereal is perfect for those following a keto diet. It is sweetened with allulose, stevia, and monk fruit. Be aware that the Fruity Puffs flavor contains artificial food dyes, and the Banana Maple French Toast flavor contains sucralose.
Nutrition per 2/3-cup (27-gram) serving of Snack House Fruity Puffs Cereal:
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- Calories: 115
- Total carbs: 8 grams
- Fiber: 0 grams
- Net carbs: 1 gram
- Protein: 15 grams
Best Low Carb Cereal for Kids: Schoolyard Snacks Cereal
- Price: \$\$\$\$
- Flavors: Peanut Butter, Cocoa, Fruity, Cinnamon Bun, Cookies & Cream
- Pros: Low in total and net carbs, no sugar alcohols, individually packaged.
- Cons: Expensive, mixed reviews on taste.
Schoolyard Snacks cereal is made from minimal ingredients, low in sugar, and packaged in single-serving (26-gram) bags. Each flavor is sweetened with allulose and monk fruit and contains a maximum of nine ingredients.
Nutrition for 1 single-serving (26-gram) bag of Schoolyard Snacks Cocoa:
- Calories: 100
- Total carbs: 6 grams
- Fiber: 1 gram
- Net carbs: 1 gram
- Protein: 13 grams
Best Low Carb Cereal with the Most Flavors: Catalina Crunch
- Price: \$\$
- Flavors: Chocolate Peanut Butter, Fruity, Dark Chocolate, Cinnamon Toast, Maple Waffle, Honey Graham, Chocolate Banana, Mint Chocolate Chip
- Pros: Zero sugar, high in fiber, no sugar alcohols.
- Cons: Small serving size, some reviewers note a stevia aftertaste.
Catalina Crunch cereals come in a wide variety of flavors. They are sweetened with stevia and monk fruit and contain 9 grams of fiber per 1/2-cup (36-gram) serving, keeping net carbs low. The cereal is harder and crunchier than most, so it may be best to let it soak in milk for a few minutes before eating.
Nutrition per 1/2-cup (36-gram) serving of Catalina Crunch Chocolate Peanut Butter:
- Calories: 110
- Total carbs: 14 grams
- Fiber: 9 grams
- Net carbs: 5 grams
- Protein: 11 grams
Best Low Carb Hot Cereal: Pure Traditions Instant Keto “Oatmeal”
- Price: \$\$\$
- Flavors: Unsweetened, Maple, Power Protein
- Pros: Made with real food ingredients, high in fiber.
- Cons: Some reviewers find the cinnamon taste too strong.
Pure Traditions Instant Keto “Oatmeal” is a great alternative to traditional oatmeal. This hot cereal is minimally processed and contains only whole food ingredients, including ground coconut, tree nuts, seeds, and konjac root. The Maple flavor is sweetened with real maple sugar and is still lower in carbs than traditional sweetened oatmeal.
Nutrition per 1/2-cup (40-gram) serving of Pure Traditions Unsweetened:
- Calories: 240
- Total carbs: 10 grams
- Fiber: 8 grams
- Net carbs: 2 grams
- Protein: 6 grams
Best Low Carb Granola: Livlo Granolo
- Price: \$\$
- Flavors: Cinnamon Almond Pecan, Chocolate Hazelnut, Frosted Blueberry
- Pros: Good reviews for taste, keto-friendly.
- Cons: Contains sugar alcohol.
Livlo Granolo contains just 1-2 grams of net carbs per 1/3-cup (35-gram) serving. It contains a mixture of nuts and seeds for crunch, a coating made from coconut oil, and 5 grams of erythritol per serving for sweetness.
Nutrition per 1/3-cup (35-gram) serving of Livlo Granolo Chocolate Hazelnut:
- Calories: 180
- Total carbs: 10 grams
- Fiber: 4 grams
- Net carbs: 1 gram
- Protein: 5 grams
Best Low Carb Granola Runner-Up: Lakanto Granola
- Price: \$\$
- Flavors: Cinnamon Almond Crunch, Chocolate Crunch, Berry Crunch
- Pros: Fairly inexpensive, good taste according to reviewers.
- Cons: Contains sugar alcohol, lower in protein than other low carb cereals.
Lakanto Granola contains just 2 grams of net carbs per 1/3-cup (30-gram) serving. Containing mostly coconut and sunflower seeds, it has a great crunch and is a good alternative to traditional granola. Because it contains 5 grams of sugar alcohol per serving, it’s best to stick to one serving at a time.
Nutrition per 1/3-cup (30-gram) serving of Lakanto Granola Cinnamon Almond Crunch:
- Calories: 160
- Total carbs: 10 grams
- Fiber: 3 grams
- Net carbs: 2 grams
- Protein: 3 grams
Best Grain-Free Cereal: Three Wishes
- Price: \$\$
- Flavors: Cinnamon, Honey, Unsweetened, Cocoa, Fruity, Frosted
- Pros: Fairly inexpensive, several flavors available.
- Cons: Not appropriate for keto, some find the texture too crunchy.
Three Wishes cereal is grain-free and vegan, ideal for those following gluten-free or dairy-free diets. The Unsweetened version contains 17 grams of total carbs per 3/4-cup (35-gram) serving, and sweetened flavors contain 3 grams of additional carbs per serving from added sugar.
Nutrition per 3/4-cup (35-gram) serving of Three Wishes Unsweetened:
- Calories: 110
- Total carbs: 17 grams
- Fiber: 3 grams
- Net carbs: 14 grams
- Protein: 8 grams
Best No-Added-Sugar Cereal: Seven Sundays Keto Rise & Shine Grain Free Muesli
- Price: Unknown
- Flavors: Vanilla, Chocolate Sea Salt
- Pros: No added sugar, grain-free
- Cons: Contains nuts
Seven Sundays Keto Rise & Shine Grain Free Muesli is a blend of coconut flakes, sunflower seeds, pumpkin seeds, pecans, and almonds that provides a great keto cereal option. The product is available in vanilla and chocolate sea salt flavors that taste great with unsweetened almond milk.
Other Notable Keto Cereal Brands
- Wonderworks: Made by General Mills, Wonderworks is a readily available keto cereal with sweeteners like allulose, erythritol, and stevia. A 1 cup serving has only 3 net carbs and 15 grams of protein. Flavors include chocolate and peanut butter.
- High Key Cereal: High Key Cereal is keto-friendly, gluten-free, and offers a 100% money-back guarantee. One popular flavor is Maple Brown Sugar, a hot cereal with low sugar, 14 grams of fat, and 9 grams of protein. High Key also offers protein cereals in flavors like Cocoa, Fruity, Cinnamon, and Honey Nut.
- Cereal School: Cereal School offers a variety of flavors like Peanut Butter, Fruity, Cinnamon Bun, Cookies & Cream, Berries, Apple Pie, and Cocoa. These cereals have low net carbs and use ingredients like milk protein isolate, monk fruit sweetener, cinnamon, and sunflower seeds oil.
DIY Keto Granola Recipe
For those who enjoy experimenting in the kitchen, making your own keto granola is a great way to control the ingredients and tailor the recipe to your tastes. Here’s a simple recipe:
Ingredients:
- 2 cups pecans, almonds, and coconut flakes (roughly chopped)
- 4 tablespoons butter
- 2 tablespoons erythritol or other keto-friendly sweetener
- 1 teaspoon cinnamon (optional)
- 1/2 teaspoon sea salt
- 1/4 cup chia seeds (optional)
- 1/4 cup sunflower seeds (optional)
Instructions:
- Preheat your oven to 275°F (135°C) and line a large baking sheet with parchment paper.
- Add the pecans, almond and coconut flakes to a food processor and pulse 3-5 times until everything is roughly chopped and combined (Feel free to roughly chop using a knife if you prefer).
- Heat a bottom heavy saucepan over low heat and add the butter. Allow to melt down, stirring continuously using a wooden spoon, for 5-10 minutes until browned in color and caramel in smell.
- Allow the butter to cool for 5-7 minutes before adding the remaining ingredients. Stir to combine.
- Pour your nut mixture into a large mixing bowl and top with your browned butter mixture. Combine thoroughly until everything is coated.
- Pour the mixture out onto your baking sheet and spread out into a single layer.
- Bake for a total of 60 minutes, stirring every 15 minutes with your wooden spoon and then re-flattening out onto the baking sheet.
- Allow to cool completely before breaking apart enjoying.