Cereal is a food many people enjoy throughout their lives, from childhood to adulthood. However, traditional cereals are often high in carbohydrates, sugar, artificial flavors, and colors, making them unsuitable for those following a ketogenic diet. As people become more health-conscious, they seek healthier alternatives that align with their dietary needs. Fortunately, the market now offers a variety of keto-friendly cereals that are low in carbs, sugar-free, and often gluten-free, incorporating wholesome ingredients like real fruit, seeds, and protein. This article reviews some of the best keto cereals available and provides a recipe for homemade keto granola.
Understanding the Keto Diet
Before diving into the best keto cereal options, it's essential to understand what the ketogenic diet entails. The ketogenic diet is a very low-carb, high-fat diet that shares similarities with the Atkins and other low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain. Ketogenic diets can cause significant reductions in blood sugar and insulin levels. People on a keto diet avoid high-carb cereals.
Top Keto Cereal Brands
1. Magic Spoon Cereal
Magic Spoon Cereal stands out with its high-quality ingredients, including a milk protein blend, cocoa powder, turmeric extract, and vegetable juice. This cereal contains 11 grams of protein and only 3 grams of net carbs per serving. It is also gluten-free and grain-free. Compared to popular non-keto cereals like Fruit Loops, which contain only 2 grams of protein and 21 grams of net carbs, Magic Spoon offers a healthier alternative with ingredients you can feel good about.
2. Catalina Crunch
Catalina Crunch addresses the common lament of giving up cereal due to its high carb content. They have created a cereal with high-quality ingredients that are zero sugar, gluten-free, and low carb. Catalina Crunch offers a variety of delicious flavors, including Chocolate Peanut Butter, Fruity, Cinnamon Toast Crunch, Dark Chocolate, Honey Graham, Mint Chocolate Chip, Maple Waffle, and Chocolate Banana.
This low-carb, keto-friendly cereal is packed with nutritional value, containing up to 11g of plant-based protein, 9g of fiber, 0g of sugar, and only 5g of net carbs. The high fiber and protein content promote satiety, helping to prevent overeating. Catalina Crunch is a versatile option for breakfast, snacks, or any time you crave cereal. Catalina Crunch is the most filling keto cereal and probably uses the best ingredients.
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3. High Key Cereal
High Key Cereal prides itself on being keto-friendly, gluten-free, and guilt-free. The brand is so confident in its keto breakfast cereal that it offers a 100% money-back guarantee. One of their most popular flavors is Maple Brown Sugar, a hot cereal that High Key believes could replace oatmeal as a breakfast favorite.
Despite its name, the Maple Brown Sugar hot cereal is very low in sugar, making it a high-protein and healthy option. It is easy to prepare and contains 14 grams of fat and 9 grams of protein, ensuring you stay full for longer. This cereal is also grain-free. For a dairy-free option, you can use almond milk instead of regular milk.
High Key Cereal also offers a variety pack featuring two of their most popular keto-friendly cereals: Strawberry and Cream and Cinnamon Spice. If you're looking for a protein-based cereal, High Key offers a protein cereal in flavors like Cocoa, Fruity, Cinnamon, Frosted, Honey Nut, and a variety pack of all five. These protein keto cereals are low in sugar and net carbs, gluten-free, and high in protein. High Key cereal is dense and flavorful.
4. Cereal School
Cereal School offers a crunchy cereal that is sugar-free and high in protein. They have a variety of flavors, including Peanut Butter, Fruity, Cinnamon Bun, Cookies & Cream, Berries, Apple Pie, and Cocoa. These keto cereals are suitable for breakfast or as a keto-friendly snack.
All Cereal School keto cereal options contain healthy ingredients like milk protein isolate, monk fruit sweetener, cinnamon, and sunflower seed oil. The company recommends pairing their cereal with unsweetened nut milk, such as almond milk. Cereal School keto cereals are also low in net carbs.
Read also: Keto Calorie Counting: A Detailed Guide
5. Wonderworks
Wonderworks offers a keto cereal with good quality ingredients, including allulose, erythritol, and stevia as sweeteners. Currently, they offer chocolate and peanut butter flavored cereals. This cereal has a satisfying crunch and pairs well with almond milk.
The flavors are strong, reminiscent of a Reese's Puffs-style keto cereal. Each 1-cup serving contains only 3 net carbs and 15 grams of protein. Available at Walmart for $6.98, it is one of the most affordable keto cereals on the market, costing only $1.01 per serving. Wonderworks is a great option for those transitioning to a healthier lifestyle on a budget.
Homemade Keto Granola Recipe
If you enjoy keto granola and want to create your own, this recipe allows you to control the ingredients and cater to your specific tastes. You can add ingredients like coconut oil, coconut milk, chia seeds, cinnamon, or coconut flakes.
Ingredients:
- 2 cups pecans, almonds, and coconut flakes
- 1/4 cup butter
- Optional: cinnamon, coconut oil, coconut milk, chia seeds, etc.
Instructions:
- Preheat your oven to 275°F (135°C) and line a large baking sheet with parchment paper.
- Add the pecans, almonds, and coconut flakes to a food processor and pulse 3-5 times until everything is roughly chopped and combined. Alternatively, roughly chop the nuts and coconut flakes using a knife.
- Heat a bottom-heavy saucepan over low heat and add the butter. Allow it to melt down, stirring continuously with 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 any optional ingredients, such as cinnamon, coconut oil, coconut milk, or chia seeds. 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 it out onto the baking sheet.
- Allow to cool completely before breaking apart and enjoying.
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