Whether you’ve been thinking of transitioning to a Keto diet, or you’ve already adopted a Keto lifestyle, it is entirely possible that you’ve been daydreaming of foods that you think you’ll have to avoid for the remainder of time. Maybe cereal is one of those foods, but fear not!
If you don’t already know, there are a number of tasty low carb keto cereal options available for your enjoyment. Because you need to be a picky consumer when choosing these options, particularly when considering taste and the nutritional profile, we’ve done some research for you on the top 3 keto-friendly cereal brands.
Just one word of advice: be sure to incorporate these cereals in moderation since they do have a small percentage of carbohydrate or sugar as part of the nutritional profile.
Top 3 Keto-Friendly Cereal Brands
Helen & Dylan, founders of The Cereal School, were inspired to make a low sugar cereal after following a low sugar diet, yet being sorely disappointed in the cereal options out there that wouldn’t break the sugar bank.
Nearly every manufacturer and food scientist told the two that coming up with a lower sugar cereal would be nearly impossible, but Helen and Dylan were on a mission to prove everyone wrong.
After turning a 450 square foot apartment into a lab, they came up with the final recipe that has been getting phenomenal reviews and the approval of many who have adopted a Keto lifestyle. Let’s take a look at the macros and flavor varieties.
The Cereal School Nutrition Breakdown: The Cereal School breakfast treat comes in 5 flavors, but the macros are the same no matter the variety you choose.
One 22 gram serving of the cereal provides 100 calories, 3 grams of fat, 1 gram of carbohydrate, 1 gram of fiber, and 16 grams of protein. Once you subtract out the fiber from the total carbohydrates, you are left with zero net carbs. Who would have thought?
Available Cereal Flavors: Cinnamon Bun, Peanut Butter, Cocoa, Berries, Cookies and Cream.
2. Magic Spoon
Magic spoon cereal has been getting rave reviews, with many claiming that the cereal brings back memories of childhood breakfast favorites, without the sugar or carbs.
After discovering that the average American eats 100 bowls of cereal a year, Greg and Gabi (the co-founders of the brand), were on a mission to find a cereal alternative that would be free from grains, GMOs, and sugar.
They experimented with recipes for over 1 year before landing on a guilt-free treat that is sure to satisfy your cereal craving. Let’s take a look at the macros and flavor varieties!
Magic Spoon Cereal Nutrition Breakdown: Magic Spoon cereal comes in 4 flavors, but the macros are the same no matter the variety you choose.
One ¾ cup (28 gram) serving is 110 calories, 6 grams of fat, 8 grams of carbs, 2 grams of fiber, and 12 grams of protein. After subtracting fiber and allulose from the total carbohydrates, the cereal provides 3 grams of net carbs. Not too shabby!
Available Cereal Flavors: Frosted, Blueberry, Cocoa, Fruity, Cinnamon.
Krishna, the creator of Catalina Crunch, set out to create a zero sugar, gluten-free, low-carb solution to your morning cravings for cereal.
The cereal is made of a blend of 7 plant proteins and fiber to help keep you feeling fuller longer, while enhancing the health of your gut. And the cereal is completely free from artificial sweeteners, flavors, or colors of any kind.
Since the cereal line has become so popular, Krishna has now also expanded the line to include Keto crackers and Keto smoothies. Let’s take a look at the macros and flavor varieties.
Catalina Crunch Cereal Nutrition Breakdown: Catalina crunch cereal comes in 8 amazing flavor varieties. The macro profile only differs by about 1 gram of carbohydrate and fiber , plus up to 2 grams of protein, depending on the average macro breakdown contains the following: 90 calories, 3.5 grams of fat, 12 grams of carbohydrate, 7 grams of fiber, and 8 grams of protein. Expect to get only 5 grams of net carbs from each flavor as well.
Available Cereal Flavors: Honey Graham, Dark Chocolate, Cinnamon Toast, Maple Waffle, Honey Graham, Chocolate Banana, Mint Chocolate Chip, Maple Waffle.
7 Incredible Low Carb Cereal Recipes
It’s understandable if you’d prefer to do some experimenting in the kitchen with some cereal options before making an online purchase for a cereal you’ve never tried.
Although the top 3 cereals have received impressive reviews backed with kind testimonials, we’ve done some research and want to share some tasty recipes with you should you decide to experiment with some low carb cereal recipes before biting the bullet and making an online purchase.
Chocolate and Peanut Butter Keto Puffs Cereal (Keto Pots)
If you love the combo of peanut butter and chocolate, this cereal is a must try! One glance at the recipe and you’ll see that this keto cereal recipe is sure to delight your taste buds while keeping you on track with your Keto or low-carb lifestyle.
Net Carbs/Serving: 8.2 g
Nut Free Keto Cereal (Real Balanced)
You might think all keto-friendly cereals need to include nuts in some form to help keep the fat macros high enough; however, take a look at this recipe and see how a nut-free cereal can be a great option to fit your macros. With a combo of seeds and coconut you can’t go wrong, but within the recipe link you’ll find even more suggestions to add in various spices and toppings according to your taste and preferences!
Net Carbs/Serving: 14.2 g
Salted Caramel Pork Rind Cereal (Ruled)
If you’ve ever enjoyed the cereal Cinnamon Toast Crunch, you must take a look at this recipe. Be advised that you should use a very specific type of pork rind to give this cereal the best crunch without it being too hard to chew. With only 6 simple ingredients, you’ll want to keep this recipe in your rotation for an any-time-of-day snack when a sweet craving hits!
Net Carbs/Serving: 3.3 g
Keto Bran Flakes (Resolution Eats)
Here’s another recipe idea that only requires 6 ingredients. These “bran flakes” look exactly like the Kellog’s brand, but at only 97 calories per serving and less than 1 gram of net carb, the nutritional profile is much different. Top with a little nutty mix, or even some shredded coconut, and enjoy with your favorite dairy or non-dairy addition for a delicious, energizing way to start your morning.
Net Carbs/Serving: 4 g
Crunchy Coconut Clusters (Perfect Keto)
This tasty coconut cluster cereal is sure to delight your taste buds! The healthy fats, protein, and fiber that your body will be provided with through this recipe will help to keep you satisfied for hours to come. Although you can store this cereal in a container for up to 3 days, we are confident it won’t last that long!
Net Carbs/Serving: 14 g
Keto Cinnamon Toast Crunch (gnom gnom)
Here’s another recipe to add to your repertoire in place of the sugary filled Cinnamon Toast Crunch cereal. You may want to hide this one from the kids or significant other so you can have it all to yourself. And heads up – you can actually freeze half the dough to prepare fresh on another day instead of making the full batch all at once.
Net Carbs/Serving: 4 g
Keto Chocolate Cereal (All Day I Dream About Food)
This crispy, lightly-sweet cereal is a must try! Who doesn’t love chocolate? On top of the delicious taste and texture, this is another nut-free cereal option. On top of that, you’ll find some recipe suggestions for ingredients that you may prefer to avoid or don’t care for. If you choose to make some substitutions, you may even create a new recipe of your own.
Net Carbs/Serving: 6.7 g
Keto Cereal FAQ
Is it healthy to eat keto-friendly cereal for breakfast every morning, even if it low carb?
As mentioned above, even keto-friendly cereals when used too often or in larger serving sizes may through your macros off in comparison to a strict Keto diet. You’ll have to monitor your body’s response to see how you do. Also, monitor your hunger and cravings after adding in some of these cereal options. You may find that alternating with a more savory or higher fat breakfast works better for you, and in that case, you may want to save your keto-friendly cereal options for part of a snack or later day addition in moderation.
What is the best milk to eat with keto cereal?
Because all milk (and dairy) contains naturally occuring sugar, it’s best to avoid regular milk with your keto cereal. A little splash of full fat or heavy cream wouldn’t hurt in a beverage like coffee or tea perhaps, but you’ll want to find a replacement for your cereal. The best options are almond or coconut milk since they contain a nice amount of fat and minimal carbs. Just be sure to look for the unsweetened brands and try to find an ingredient label that is minimal and without additives that you can’t pronounce.
Is homemade low carb cereal better than store-bought?
Not necessarily. Not all “keto-friendly” cereals are created equally. Again, if you follow a strict keto diet with minimal protein and carbs, you’ll want to really scan the ingredeint label and nutritional profile before making the decision to eat it. And if the cereal is keto-friendly but still contains a fair amount of carbs, just take that into consideration when planning out the remainder of your day for meals and snacks.
Are low carb cereals okay for diabetics?
The broad, general answer to this question is yes, low-carb cereals are okay for diabetics to consume. More specifically, if you monitor your blood sugar or take any type of diabetic medication, please continue to monitor the way you are feeling along with blood sugars if you are testing regularly. Because almost all keto or low carb cereals have a higher percentage of fat or protein, which are known to help stabilize blood sugar when consumed alone or with carbohydrate, you shouldn’t have an issue with these cereals negatively impacting your blood sugar. On the other hand, you may find that your blood sugar is lower when adding these cereals in compared to higher carbohydrate options, so just watch for signs and symptoms of low blood sugar also.