Milly Gaines
The keto diet is a high-fat, low-carb diet that has gained popularity in recent years. It involves replacing most carbohydrates with fats and proteins, which puts the body into a state of ketosis, aiding weight loss and reducing the risk of certain chronic diseases. As a result, many foods that are typically considered breakfast staples, such as bread, pasta, and cereal, are off the menu. However, this does not mean that cereal is completely off-limits on the keto diet. Several brands offer keto-friendly cereals that are low in carbohydrates and higher in protein and healthy fats, providing a satisfying alternative to traditional cereals. These include Magic Spoon, Wonderslim Low-Carb Protein Cereal, BariWise Low-Carb Protein Cereal, Catalina Crunch, and Schoolyard Snacks, among others. These keto-friendly cereals allow individuals following a keto diet to enjoy their favourite breakfast without compromising their dietary restrictions.
| Characteristics | Values |
|---|---|
| Carbohydrates | 5 grams or less of net carbs per serving |
| Protein | High |
| Sugar | No added sugar |
| Fiber | At least 3 grams per serving |
| Milk | Unsweetened macadamia milk, unsweetened hemp milk, unsweetened almond milk, and coconut milk are keto-friendly |
| Brands | Magic Spoon, Catalina Crunch, Wonderslim, BariWise, Schoolyard Snacks, Snack House |
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What You'll Learn
Keto-friendly cereals do exist
The keto diet recommends getting 60-75% of your daily calories from fat, 15-30% from protein, and only 5-10% from carbs. This means that most cereals are off the menu, as they are typically high in carbs and low in protein and fiber.
However, keto-friendly cereals do exist. For example, Magic Spoon is a startup that offers a range of low-carb, high-protein cereals that are 100% keto-friendly. Each serving of Magic Spoon has only 3 grams of net carbs and 13-14 grams of protein. It is also gluten-free, grain-free, and packed with healthy fats from avocado oil.
Another option is Catalina Crunch, a brand that uses monk fruit, a natural sweetener derived from a small melon native to Southern China and Thailand, to create a more subtle sugar-free taste. The brand was founded by Krishna Kaliannan, who has been on the keto diet himself since being diagnosed with Type 1 diabetes and epilepsy.
There are also keto-friendly oatmeal options available, such as a gluten-free, protein-packed formula with just a touch of sugar and 110-calorie servings offering 15 grams of protein.
When shopping for keto-friendly cereals, it is important to consider the nutritional content, ingredients, price, available flavors, taste and texture, and degree of processing. Look for cereals that are higher in protein and fiber and contain no added sugar or unhealthy sweeteners. Some keto-friendly cereals may also be more highly processed than others.
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Oatmeal can be keto-friendly
For example, a 1/2 cup (40 grams) of dry oatmeal contains 27 grams of total carbs, which can fit into a more moderate low-carb diet. But for stricter low-carb diets like keto, oatmeal contains too many carbs and can easily take up your entire day's carb allotment in a single serving.
There are also keto-friendly oatmeal options available on the market, such as Sugar-Free Mom's oatmeal, which is a hot, low-carb breakfast cereal. You can also make your own keto oatmeal by swapping almond flour with sunflower seed flour and replacing almond milk with coconut milk or water.
In addition to oatmeal, there are other keto-friendly cereals available, such as Magic Spoon, which has only 3 grams of net carbs per serving compared to 20+ grams in many leading breakfast cereals. It is also high in protein and packed with healthy fats from avocado oil.
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Look for cereals with 5 grams or fewer net carbs
When following a keto diet, it is important to limit your net carb intake to about 25 grams of net carbs per day. Net carbs are calculated by subtracting indigestible fibre and sugar alcohols from the total carb count. As a result, when looking for keto-friendly cereals, it is best to choose options that contain 5 grams or fewer net carbs per serving.
Some keto-friendly cereals that meet this criterion include:
- Diabetic Kitchen Granola Cereal - This cereal contains 3 net carbs, 14 grams of fat, 4 grams of protein, 5 grams of fibre, and 160 calories per serving. It is plant-based and lactose-intolerant-friendly.
- Magic Spoon - This cereal has 3 grams of net carbs, 13-14 grams of protein, and healthy fats from avocado oil per serving. It is also gluten-free and grain-free.
- Snack House Keto Cereal - Some flavours of this cereal contain only 1 gram of net carbs per 2/3-cup serving.
- Mallow Munch - These keto cereal bars contain 2 grams of net carbs, 9 grams of protein, 3.5 grams of fat, and 6 grams of dietary fibre per serving.
In addition to choosing cereals with 5 grams or fewer net carbs, it is also beneficial to look for options that offer protein, fibre, and healthy fats. These nutrients can help slow down the digestion of carbs, keep your blood sugar balanced, and make you feel fuller for longer.
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Avoid cow's milk—try macadamia or hemp milk instead
If you're following a keto diet, it's important to be mindful of your milk choices. Cow's milk, for instance, has a high carb content of about 12 grams of carbohydrates per 8-ounce serving (245 ml), which could push you out of ketosis.
Instead, try macadamia milk, which has just one gram of carbohydrates per cup, as well as one gram each of protein and fibre. Another great option is hemp milk, which contains no carbohydrates and three grams of protein per cup. These milk alternatives will ensure that you stay within the keto diet's strict carbohydrate limits while still enjoying your morning cereal.
In addition to cow's milk, it's best to avoid sweetened milk and sweetened plant-based milk options, as these contain high amounts of added sugars that are not suitable when following a keto diet.
When choosing a keto-friendly milk, it's important to consider the number of carbohydrates, as well as the presence of added sugars and other nutritional content. By making informed choices, you can stay on track with your keto diet goals while still enjoying your favourite cereals and milk combinations.
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Make your own keto cereal at home
It is a common misconception that cereal is off-limits when following a keto diet. While most cereals are high in carbs and low in protein and fibre, there are several keto-friendly cereals available in the market. However, these can be expensive and difficult to source, so why not make your own at home?
There are several keto cereal recipes available, with some using as few as four ingredients. These recipes are typically easy to make, requiring only 35 minutes of your time, and are a great way to guarantee the nutritional value of your breakfast.
- Preheat your oven to 180C/350F. Line a baking sheet with parchment paper and set it aside.
- In a large mixing bowl, add your coconut flour and almond flour and mix well.
- Add your keto maple syrup and coconut oil and mix until a thick, crumbly dough remains.
- Using your hands, form tiny balls of dough (cereal-sized) and place them on the lined tray.
- Bake for 10-12 minutes until 'just' done.
- Remove the cereal from the oven and let it cool completely before transferring it to a sealable container.
Your homemade cereal will remain fresh for at least a month when stored in an airtight container. To freeze, simply place extra portions of cereal in a ziplock bag and store them in the freezer for up to six months.
This recipe is crispy, crunchy, and perfect with your favourite low-carb milk! You can also experiment with different flavours, such as cinnamon or peanut butter, to create a cereal that suits your taste preferences.
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Frequently asked questions
Yes, you can eat cereal on a keto diet, but you need to be careful about what kind of cereal you choose. Look for cereals that are low in carbs and high in protein and fiber, and that do not contain added sugar.
Some keto-friendly cereals include Magic Spoon, Wonderslim Low-Carb Protein Cereal, BariWise Low-Carb Protein Cereal, Catalina Crunch, Schoolyard Snacks, and oatmeal.
When choosing a keto-friendly cereal, look for options that have 5 grams or fewer of net carbs per serving. It is also important to consider the nutritional content, ingredients, price, available flavors, taste, texture, and degree of processing.
Unsweetened macadamia milk and hemp milk are keto-friendly options, as they are low in carbohydrates. Unsweetened almond and coconut milks are also lower in carbs compared to cow's milk.
In addition to keto-friendly cereals, other breakfast options on a keto diet include protein shakes, eggs, yogurt, keto smoothies, and fat bombs.
