Is Cream Of Wheat Keto-Friendly?

The Cream of Wheat Original Instant Hot Cereal is not keto-friendly, as it is a high-carb processed food with unhealthy ingredients. A single serving of this cereal contains 67.86g of net carbs, which is well above the recommended daily net carb intake of 20-30g for keto dieters. However, there are alternative recipes for keto-friendly Cream of Wheat and other low-carb hot cereals that can be enjoyed as part of a keto diet. These recipes typically use cauliflower, coconut flour, or almond flour as a substitute for wheat, along with various flavourings and sweeteners.

Cream of Wheat is not keto-friendly due to high net carbs

Cream of Wheat is a high-carb food that is not keto-friendly. A cup of cooked Cream of Wheat contains 25.2g net carbs, which is significantly higher than the recommended daily net carb intake of 20-30g for keto dieters. Net carbs are calculated by subtracting fibre and sugar alcohols from total carbs, and they are important to consider when following a keto diet as they represent the carbs that can potentially prevent you from achieving and maintaining ketosis.

While Cream of Wheat may be a comforting and familiar breakfast option, it is not suitable for a keto diet due to its high net carb content. However, there are alternative low-carb hot cereal recipes that can be enjoyed on a keto diet. These recipes typically use alternative ingredients, such as cauliflower, coconut flour, and flaxseed, to create a similar texture and taste to traditional Cream of Wheat while keeping the carb count low.

It is important to note that keto dieters should primarily consume minimally processed foods to achieve healthy weight loss. Additionally, it is recommended to be cautious of food additives and to choose cereal brands that are low in net carbs and free from potentially harmful additives.

For those who are craving Cream of Wheat but want to stay keto-compliant, there are creative recipes available online that provide a satisfying and warm breakfast option without the high carb count. These recipes often include add-ins such as berries, nuts, extracts, and spices to enhance the flavour and make it a tasty and enjoyable keto-friendly meal.

A keto-friendly alternative is made with cauliflower

A keto-friendly alternative made with cauliflower

If you're craving a bowl of hot Cream of Wheat but need to stick to your keto diet, there's a creative alternative you can try: a cauliflower-based recipe that mimics the taste and texture of the original dish. This option is perfect for those who want to enjoy a warm and comforting breakfast without deviating from their keto plan.

To make this keto-friendly alternative, you'll need to use cauliflower as the base ingredient. Here's a step-by-step guide to creating a delicious and satisfying keto-approved version of Cream of Wheat:

Ingredients:

• Cauliflower (fresh or frozen)
• Butter
• Heavy whipping cream
• Erythritol (optional sweetener)
• Spices of your choice (cinnamon, vanilla, etc.)
• Add-ins: berries, nuts, extracts, etc.

Instructions:

• Start by cooking the cauliflower. You can microwave it, boil it, steam it, or roast it. For microwave cooking, place the cauliflower florets in a covered microwave-safe dish and cook on high for 8-10 minutes.
• Remove the lid and let the cauliflower cool for about 10 minutes. This step helps to reduce the cauliflower flavour and dry it out.
• Transfer the cooked cauliflower to a blender. Add butter, heavy whipping cream, and any desired spices.
• Blend until smooth and creamy. You can also use a food processor for an even silkier texture.
• Taste and adjust seasoning as needed.
• Serve with your choice of add-ins. Some popular options include berries, nuts, cinnamon, vanilla, or sweetener.
• Store any leftovers in the fridge for up to a week and reheat as needed.

This keto-friendly alternative to Cream of Wheat is a tasty and nutritious way to start your day. It's important to note that while this recipe mimics the taste and texture of Cream of Wheat, the final product will not be an exact replica. However, with the right combination of ingredients and spices, you can create a satisfying and comforting breakfast that aligns with your keto diet.

Add-ins like berries, nuts, extracts, and spices can be added

If you're looking for keto-friendly add-ins to your cream of wheat, there are a variety of options to choose from. Here are some ideas to enhance your breakfast experience:

Berries

Fresh or dried berries can be a delicious and nutritious addition to your cream of wheat. They provide a burst of sweetness and colour to your bowl. Some popular choices include blueberries, raspberries, and strawberries.

Nuts

Nuts not only add a satisfying crunch to your cream of wheat but also provide healthy fats and protein to keep you energised throughout the day. Almonds, walnuts, and pecans are great options to consider.

Extracts

Adding extracts is a simple way to infuse your cream of wheat with flavour. Vanilla extract is a classic choice, but you can also experiment with other options like almond or peppermint extract for a unique twist.

Spices

Spices can take your cream of wheat to the next level by adding warmth and depth of flavour. Cinnamon, nutmeg, and ginger are popular choices, especially during the colder months. For a festive touch, try pumpkin pie spice, which is a blend of cinnamon, ginger, nutmeg, and allspice.

When adding these delicious ingredients to your cream of wheat, remember to count the carbs from your add-ins towards your daily macros. This will ensure that you stay within your keto guidelines while enjoying a tasty and satisfying breakfast.

A keto-friendly recipe includes coconut flour and flaxseed

Keto-Friendly Flaxseed Bread

Ingredients:

• 3/4 cup / 80 g coconut flour
• 1/2 cup / 60 g ground flaxseed / flax meal
• 3 large eggs, room temperature
• 3 large egg whites
• 5 tablespoons olive oil
• 2 teaspoons baking powder
• 4.7 oz / 140 ml / water (10 tbsp)

Method:

Preheat the oven to 180 Celsius / 356 Fahrenheit.

Whisk the eggs and egg whites with an electric mixer or in a food processor until foamy.

Add the rest of the ingredients and blend until you have a smooth dough.

Let the dough sit for a few minutes so the coconut flour and flax can absorb the moisture.

Pour the mix into a well-oiled pan (alternatively, line a pan with baking paper) and bake at 180 Celsius / 356 Fahrenheit for 35 minutes or until browned on top. It's ready when a knife inserted comes out clean.

Tips:

• If you prefer to bake as a loaf, increase the time in the oven by 10 minutes.
• You can also make flaxseed muffins with this recipe, but reduce the oven time to 25-30 minutes.
• The bread freezes well.

Flaxseed and Coconut Porridge

Ingredients:

• 3 tablespoons ground flaxseed
• 2 tablespoons coconut flour
• 1 scoop vanilla or chocolate collagen (for sweetness)
• 1/4 teaspoon ground cinnamon
• 1/2 cup + 2 tablespoons unsweetened almond milk

Method:

Place all 5 ingredients into a small microwave-safe bowl.

Whisk very well with a fork or a small whisk. Make sure there are no lumps. The mixture should get thicker as you whisk.

Microwave on high for 60-90 seconds.

Add toppings of choice and enjoy! Suggested toppings include blackberries, unsweetened shredded coconut, chopped walnuts, and almond butter.

Tips:

You can meal prep this porridge by whisking all the ingredients together and placing them into an airtight container in the fridge overnight. In the morning, microwave and add toppings of choice. You may need to add a little extra milk as the mixture will get thicker as it sits.

Other keto-friendly hot cereals are available

While cream of wheat is not keto-approved, there are several keto-friendly hot cereals available. Here are some options:

Keto Creamy Hot Cereal

This hot cereal is made with ground raw sunflower seeds, almond flour, and flax meal. It is flavoured with cinnamon and vanilla and can be topped with mixed berries. This cereal is not only keto-friendly but also grain-free, gluten-free, paleo, and vegetarian, with vegan options.

Keto Oatmeal

This oatmeal is made with almond flour, ground flaxseed, hemp hearts, chia seeds, cinnamon, maple extract, low-carb sweetener, salt, and unsweetened almond milk or water. It is a satisfying and delicious hot breakfast option that can be made in just a few minutes.

Phenomenal Foods Co Creamy Keto Hot Cereal

This hot cereal is a delicious low-carb, gluten-free alternative to Cream of Wheat. It is made with blanched almonds, flax, and Himalayan pink salt, and is vegan, paleo-friendly, and diabetic-safe. This cereal is packed with nutrients, protein, healthy fats, and fibre, making it a filling and nutritious breakfast option.

Coconut Flour Porridge

For those who are looking for a cream of wheat alternative, coconut flour can be used as a base for a keto-friendly hot cereal. By combining coconut flour with flaxseed and butter or cream, you can create a warm and comforting porridge that satisfies your cravings without all the carbs.

Other Options

Other keto-friendly hot cereals include keto-certified oatmeal, cream of rice, and low-carb options from brands like Quaker, Kodiak Cakes, and Bob's Red Mill. These cereals can be found on Amazon and other online retailers, offering a variety of flavours and textures to suit your preferences.

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