Keto Cream Of Wheat: A Dream Or Reality?

There are keto-friendly alternatives to Cream of Wheat, a high-carb processed food that should be avoided on a keto diet. One such alternative is a keto-friendly hot cereal made from cauliflower, heavy whipping cream, and allulose. Another option is a recipe that uses coconut flour and flaxseed as its base, with optional add-ins like berries, almonds, and spices. These substitutes provide the warmth and comfort of traditional Cream of Wheat while adhering to keto dietary restrictions.

Keto-friendly alternatives to Cream of Wheat

Cream of Wheat is a high-carb processed food and is not keto-friendly. However, there are several keto-friendly alternatives that can be made at home or bought from the market.

Keto Cream of Wheat

One alternative is to make a keto-friendly version of cream of wheat at home. This can be done by substituting traditional wheat flour with coconut flour or almond flour. For example, one recipe calls for 2 tablespoons of coconut flour and 3 tablespoons of flaxseed, cooked in water and mixed with butter and/or cream. This creates a similar texture to cream of wheat while being low in carbs.

Keto Hot Cereal

Another option is to make a keto hot cereal using cauliflower as the base ingredient. This may sound unusual, but the cooking method dries out the cauliflower and, when blended with other ingredients, creates a creamy cereal with a similar consistency to cream of wheat. This can be customised with various flavour additions such as cinnamon, vanilla, or berries.

Keto Oatmeal

For those who prefer a ready-made option, there are keto oatmeal products available on the market. For example, "Phenomenal Foods Co Creamy Keto Hot Cereal" is a low-carb, gluten- and grain-free option that can be purchased online.

Other Low-Carb Cereals

In addition to keto oatmeal, there are other low-carb cereal options available, such as keto granola and keto puffed cereals. These can be found in health food stores or online and often include a variety of flavours to choose from.

While Cream of Wheat is not keto-friendly, there are several alternatives that can be made at home or purchased, allowing individuals on a keto diet to enjoy a warm and satisfying breakfast without compromising their dietary restrictions.

Cream of Wheat's nutritional value

Cream of Wheat is a popular breakfast option, but its nutritional value has come under scrutiny, especially for those on a keto diet. So, what exactly is in Cream of Wheat, and how does it fit into a keto diet plan?

Carbohydrates and Keto

One of the most important considerations for anyone on a keto diet is the amount of carbohydrates in their food. Cream of Wheat is a high-carb food, with a single packet (28 grams) containing 67.86 grams of net carbs. This is significantly higher than the recommended daily net carb allowance of 20-30 grams for keto dieters. Therefore, it is generally recommended that Cream of Wheat be avoided on a keto diet.

Other Nutritional Information

In addition to its high carb content, Cream of Wheat also contains other nutrients. According to one source, a 251-gram serving of Cream of Wheat (approximately 1 cup) contains 26.4 grams of total carbs, 25.2 grams of net carbs, 0.5 grams of fat, 3.6 grams of protein, and 125 calories. It's important to note that these values may vary depending on the specific preparation and serving size.

Keto-Friendly Alternatives

For those who enjoy Cream of Wheat but want a keto-friendly option, there are alternative recipes available. One such recipe uses coconut flour and flaxseed as a base, with optional add-ins like butter, cream, berries, almonds, extracts, and spices. This version provides a similar experience to traditional Cream of Wheat while adhering to keto guidelines.

Another keto-friendly alternative is a cauliflower-based hot cereal. While it may seem unconventional, this option offers a tasty, healthy, and filling breakfast. It can be customised with various spices, extracts, and sweeteners to suit individual tastes.

Final Thoughts

While Cream of Wheat may be a convenient and comforting breakfast option, its high carb content makes it unsuitable for a keto diet. However, with some creativity and alternative ingredients, it is possible to enjoy a similar experience while staying within keto guidelines. These alternatives provide the warmth and satisfaction of a hot cereal without compromising nutritional goals.

Cream of Wheat's ingredients

Cream of Wheat Ingredients

Traditional Cream of Wheat

The ingredients in traditional Cream of Wheat can vary depending on the specific product and flavour. However, the primary ingredient across all products is wheat farina, which is a type of broken wheat.

Other common ingredients found in traditional Cream of Wheat products include:

• Salt
• Sugar
• Defatted wheat germ
• Guar gum
• Natural flavour
• Ferric orthophosphate
• Various vitamins and minerals

Keto-Friendly Alternatives

For those following a keto diet, traditional Cream of Wheat is not an option due to its high carbohydrate content. However, there are some alternative recipes and products available that can provide a similar experience while adhering to keto guidelines. Here are some common ingredients used in keto-friendly Cream of Wheat alternatives:

• Cauliflower: One keto-friendly recipe for Cream of Wheat uses cauliflower as the base ingredient. The cauliflower is cooked and blended to create a creamy texture similar to traditional Cream of Wheat.
• Coconut flour: Another recipe uses coconut flour as a substitute for wheat flour. Coconut flour is low in carbohydrates and gluten-free, making it suitable for a keto diet.
• Flaxseed: This recipe also includes milled flaxseed, which adds nutritional value and helps to thicken the mixture.
• Butter or cream: Butter or cream is added to the coconut flour and flaxseed mixture to enhance the flavour and creaminess.
• Sweeteners: Keto-friendly sweeteners such as erythritol or allulose can be added to taste without increasing the carbohydrate content.
• Spices and extracts: Various spices and extracts, such as cinnamon, vanilla, or banana extract, can be added to enhance the flavour and customise the dish to individual preferences.

Customising a keto-friendly version of Cream of Wheat

Ingredients

A keto-friendly version of Cream of Wheat can be made using a variety of alternative ingredients that are low in net carbs. Here are some options:

• Coconut flour
• Flaxseed
• Butter or cream
• Berries
• Almonds
• Pumpkin pie spice
• Cinnamon
• Vanilla
• Banana extract
• Maple extract
• Pecans
• Heavy whipping cream
• Erythritol
• Cocoa
• Frozen cauliflower

Method

• Place water in a saucepan and heat it on medium-high.
• Add coconut flour and flaxseed.
• Whisk the mixture and cook for 1-2 minutes until thickened.
• Add butter and/or cream.
• Place in a bowl and add your desired toppings or mix-ins. Enjoy hot.

Customisation

The beauty of this keto-friendly Cream of Wheat is that it can be customised to your taste preferences. Here are some ideas for mix-ins and toppings:

• Berries: Add fresh or frozen berries to your Cream of Wheat for a burst of flavour and colour.
• Nuts: Chopped almonds, pecans, or other nuts of your choice can provide a crunchy texture and a boost of healthy fats.
• Spices: Cinnamon, pumpkin pie spice, or vanilla extract can enhance the flavour of your Cream of Wheat.
• Sweeteners: If you have a sweet tooth, you can add low-carb sweeteners like erythritol or banana extract.
• Cocoa: For a chocolatey twist, add a tablespoon of unsweetened cocoa powder.

Feel free to experiment with different combinations of mix-ins and toppings to find your favourite flavour profile. Just be mindful of the carb count of any additional ingredients you use to ensure you stay within your keto macros.

Other keto-friendly breakfast options

While there are some keto-friendly alternatives to cream of wheat, it is also important to consider other breakfast options that are compatible with the keto diet. Here are some ideas for keto-friendly breakfasts to help you start your day:

Egg-based dishes:

• Omelettes: Try a herb omelette with fried tomatoes or a masala omelette muffin. You can also make a one-egg omelette wrap with salsa for a low-carb alternative to a sandwich.
• Scrambled eggs: Combine with basil, spinach, and tomatoes for a supercharged breakfast.
• Baked eggs: Try sprout and spinach baked eggs or mushroom hash with poached eggs.
• Frittatas: Go for a veggie-packed frittata, a bacon and avocado frittata, or a tarragon, mushroom, and sausage frittata.
• Egg muffins: Sausage and veggie egg muffins or ham and cheese egg cups are tasty and portable options.

Pancakes and waffles:

• Keto pancakes: Use almond flour or a combination of cream cheese, eggs, almond or coconut flour, and baking powder. Serve with butter and berries instead of maple syrup.
• Keto waffles: Coat chicken tenders in pork rind and serve on gluten-free waffles made with cheesy eggs.

Smoothies and shakes:

• Keto smoothie: Blend spinach, fresh berries, and plant-based milk. You can also add hemp seeds or other nuts and seeds.
• Keto chocolate-glazed donuts: These almond flour-based donuts are light and fluffy, with a smooth chocolate glaze.
• Chocolate keto protein shake: Blend almond milk, almond butter, chia seeds, and hemp seeds for a filling breakfast.
• Keto-friendly double chocolate smoothie: Avocado and coconut milk make this smoothie creamy, while keto-friendly protein powder and cacao powder provide a double dose of chocolate.

Other savoury dishes:

• Keto bread: Try a 90-second keto bread recipe that resembles an English muffin.
• Avocado toast: Use low-carb bread made with almond flour and xanthan gum.
• Breakfast devilled eggs: Spice up your regular egg routine with creamy devilled eggs topped with everything bagel spice.
• High-protein cottage cheese omelette: Add a wholesome, creamy filling to your omelette with cottage cheese.
• Cauliflower rice burrito bowls: Skip the black beans and corn to make this a keto-friendly option.
• Veggie breakfast bakes: A healthy and filling alternative to a traditional fry-up, packed with vegetables and oven-baked.

Frequently asked questions