Keto-Friendly Breakfast: Low-Carb Cereal At Home

If you're missing cereal on your keto diet, there are plenty of low-carb options to satisfy your cravings. You can make your own keto cereal at home with just a few simple ingredients, or buy a commercial keto cereal online or from select grocery stores.

- Cinnamon crunch cereal: Combine almond flour, shredded coconut, a sweetener like erythritol, butter, and ground cinnamon. Pulse the dry ingredients in a food processor, then work in the butter. Spread the mixture on a baking sheet and bake until golden.

- Keto granola: Mix nuts and seeds of your choice (such as almonds, hazelnuts, pecans, pumpkin seeds, and sunflower seeds) with flaxseed meal, an egg white, melted butter, and vanilla extract. Bake the mixture on a baking sheet until firm and lightly browned, then break it apart into pieces.

- Low-carb cinnamon cereal: Combine almond flour, coconut flour, monk fruit sweetener, cinnamon, and salt. Add an egg white and melted coconut oil, then form the dough into squares and bake until golden.

There are also commercial keto cereal options available, such as Catalina Crunch and Wonderworks, although these can be expensive and may only be available online.

Choosing the right ingredients

• Flour: Opt for blanched almond flour or superfine almond flour. Avoid using almond meal, as it will affect the texture of your cereal. You can also include coconut flour, which works alongside almond flour to achieve a crispy outside and fluffy inside.
• Sweetener: Consider using a keto-friendly sweetener such as keto maple syrup, erythritol, or monk fruit sweetener. These options will add sweetness to your cereal without kicking you out of ketosis.
• Oil or Butter: Coconut oil is an excellent choice, as it adds a buttery flavour and helps keep the cereal intact when added to milk. Alternatively, you can use butter, preferably salted butter, to enhance the flavour.
• Nuts and Seeds: Include a variety of nuts and seeds such as almonds, hazelnuts, pecans, pumpkin seeds (pepitas), and sunflower seeds. These provide healthy fats, fibre, and essential vitamins and minerals. You can also add flax seeds, chia seeds, or sesame seeds for extra nutrition.
• Spices: Cinnamon is a popular choice for keto cereal, adding a delightful aroma and flavour. You can use ground cinnamon or grind your own cinnamon sticks.
• Binding Agents: Egg whites act as a binder, helping to hold the cereal together. You can also use flaxseed meal, which has a similar binding effect.
• Extracts: Vanilla extract adds a subtle, natural flavour to your cereal. You can use vanilla essence as a less expensive alternative, but it is synthetic.
• Dairy-Free Options: If you're avoiding dairy, you can replace butter with melted coconut oil or any preferred oil. Ghee is another option, but it's not dairy-free.
• Customisation: Feel free to customise your keto cereal by adding extracts, such as peanut butter or maple extract, or including chocolate chips or cocoa powder for a chocolatey twist. You can also add dried berries, such as cranberries, blueberries, or strawberries, for a fruity touch.

Baking process

The baking process for keto cereal is relatively simple and consistent across different recipes. Here is a step-by-step guide:

Step 1: Preheat the Oven

Set your oven to a temperature between 150°C/300°F and 180°C/350°F. This step is crucial to ensure the oven is at the right temperature when you are ready to bake your keto cereal.

Step 2: Prepare the Baking Sheet

Line a baking sheet with parchment paper. Greasing the baking sheet with cooking spray is also an option. This step ensures that your keto cereal doesn't stick to the pan and makes cleanup easier.

Step 3: Mix the Dry Ingredients

In a large bowl or food processor, combine the dry ingredients. These typically include almond flour, coconut flour, shredded coconut, flax seeds, chia seeds, cinnamon, and a sweetener like monk fruit, erythritol, or keto maple syrup. You can also add in some protein sources like nuts (almonds, walnuts, or pecans) and seeds (sunflower seeds, pumpkin seeds, or sesame seeds).

Step 4: Add Wet Ingredients and Mix

Add wet ingredients such as egg whites, melted coconut oil or butter, and vanilla extract to the dry mixture. Use your hands or a spatula to mix everything together until it forms a thick dough. You can also use a food processor for this step.

Step 5: Shape the Dough

Using your hands, form the dough into bite-sized balls or flatten it into a thin, even layer, depending on your preferred shape for the cereal. For balls, place them on the lined baking sheet with space between them. If you've flattened the dough, use a knife or pizza cutter to cut it into squares.

Step 6: Bake

Place the baking sheet in the preheated oven and bake for 10-12 minutes for balls or 20-35 minutes for flattened dough, depending on the recipe. Keep a close eye on the keto cereal as it bakes, as it can burn quickly. Remove it from the oven when it is golden brown and toasted.

Step 7: Cool and Serve

Let the keto cereal cool completely before serving. It will continue to cook and crisp up as it cools. Enjoy your homemade keto cereal with your favourite milk or as a topping on yogurt, ice cream, or smoothie bowls!

Storage

Storing your keto cereal correctly is essential to ensure it stays fresh and crispy. Here are some detailed tips for storing your homemade keto cereal:

Airtight Containers

Cereals should always be stored in airtight containers. This is crucial to keep the cereal fresh and prevent it from going stale. Airtight containers seal out air, maintaining the crispness of the cereal. You can use glass or plastic containers, but ensure they have tight-fitting lids.

It is best to store your keto cereal at room temperature, in a cool, dry spot, and away from direct sunlight. Sunlight can cause the starch in the cereal to turn brown and affect its quality. If you live in a warm or humid climate, consider storing the cereal in the refrigerator to prevent it from softening.

Your homemade keto cereal can last for quite a while if stored properly! It will typically remain fresh for at least a month when stored in an airtight container at room temperature. However, if you wish to extend its shelf life, you can freeze it.

Freezing

If you want to make a large batch of keto cereal and store it for future use, freezing is an excellent option. Portion the cereal into ziplock bags and store them in the freezer for up to six months. When you're ready to enjoy it, simply thaw the cereal at room temperature or pop it into the oven to re-crisp.

Checking for Spoilage

Always check the cereal for any signs of spoilage before consuming it, especially if it has been stored for an extended period. If the cereal has a strange smell or appears mouldy, discard it immediately.

Serving suggestions

• With milk: it pairs well with coconut milk, almond milk, or any milk of your choice.
• With yogurt: layer your keto cereal with yogurt to make a keto parfait.
• With a smoothie: add some crunch to a smoothie bowl.
• With ice cream: sprinkle your keto cereal on top of a bowl of keto ice cream for a crunchy contrast.
• With pancakes or waffles: top your keto pancakes or waffles with fruit, whipped cream, and a sprinkle of this granola.
• With oatmeal: although oats are not keto-friendly, you can make your own keto oatmeal or overnight oats and add this granola on top.
• Straight from the box: if you prefer your cereal without milk, this keto cereal can be enjoyed straight from the box as a crunchy snack.

Customisation

Flavour Variations

You can add 1 teaspoon of cinnamon (or pumpkin pie spice) at the same time that you add the sweetener. Feel free to adjust the amount to your taste.

For a peanut butter flavour, melt 1/4 cup of sugar-free peanut butter together with the regular butter. Then you can proceed with the recipe as usual.

For a chocolate flavour, you can add 1/2 cup of sugar-free chocolate chips to the mixture after cooling. Alternatively, you can add cocoa powder to the mixture.

Nut and Seed Variations

You can use any combination of keto-friendly nuts and seeds in your cereal. Here are some suggestions:

• Walnuts
• Macadamia nuts
• Brazil nuts
• Sunflower seeds
• Sesame seeds
• Pumpkin seeds
• Hazelnuts
• Pecans
• Pistachios
• Cashews

You can also add flax seeds, chia seeds, or hemp seeds, but they don't make a good replacement for the other nuts and seeds, as they are so tiny. If you are using unsweetened coconut, read the label as some shredded coconut has sugar added.

Sweetener Variations

You can use any keto-friendly sweetener you desire, such as Swerve, Lakanto, or erythritol. If you don't need your cereal to be keto, you can use coconut sugar or another less refined form of sugar.

Frequently asked questions