Keto-Friendly Cereals: What Are Your Breakfast Options?

Cereal is a breakfast staple, but for those on a keto diet, it can be hard to find low-carb options that fit the bill. The good news is that there are cereals that are keto-approved, and they're not only low in carbs but also offer a healthier nutrition profile than traditional brands.

So, what makes a good keto-friendly cereal? Well, net carbs are the biggest consideration as they can kick you out of ketosis. Look for cereals with minimal net carbs, ideally less than 20 grams per serving. It's also important to choose cereals that are high in protein and healthy fats, as these will keep you feeling fuller for longer.

Some of the best keto-friendly cereals include Magic Spoon, Catalina Crunch, Lakanto, Schoolyard Snacks, and NuTrail. These brands offer a variety of flavours, from classic cocoa and peanut butter to more inventive options like maple waffle and cinnamon toast.

You can also make your own keto-friendly cereal at home by combining nuts, seeds, and keto-friendly sweeteners. This way, you have complete control over the ingredients and can ensure it fits perfectly within your keto diet.

So, if you're on a keto diet, you don't have to give up cereal completely. Just be sure to choose one of the many keto-approved options available, and you'll be starting your day off on the right track.

What are the best keto-friendly cereals?

Keto-friendly cereals are typically grain-free and use sugar alcohols and other low-carb sweeteners. Here are some of the best keto-friendly cereals on the market:

Magic Spoon

Magic Spoon is a popular choice among keto dieters, with only 3-4 grams of net carbs and 12-14 grams of protein per serving. It uses monk fruit as a sweetener and comes in a variety of classic cereal flavors that both adults and kids will enjoy.

Catalina Crunch

Catalina Crunch offers a range of popular and unexpected cereal flavors, including Chocolate Banana and Mint Chocolate Chip. Their cereals are sweetened with stevia and monk fruit and are high in fiber, keeping the net carbs low. Each serving contains 5 grams of net carbs and 11 grams of protein.

Schoolyard Snacks

Schoolyard Snacks cereal is perfect for kids and those looking for an on-the-go snack, as it comes in single-serving bags. It is made from minimal ingredients, low in sugar, and has a maximum of nine ingredients. Each flavor is sweetened with a blend of allulose and monk fruit, and the cocoa and cookies & cream flavors have only 6 grams of total carbs and 1 gram of net carbs per package.

Wonderworks

Wonderworks offers a nostalgic cereal experience with three flavors: Chocolate, Peanut Butter, and Cinnamon. It is high in protein, with up to 17 grams per serving, and low in sugar, with only 1 gram per serving. However, it is not suitable for those on dairy or soy-free diets as it contains milk fat and soy lecithin.

Wholesome Provisions

Wholesome Provisions Protein Cereal is advertised for high-performing athletes and provides 15 grams of protein and only 6 grams of carbohydrates per serving. It comes in individual portions and can be eaten dry, with milk, or on top of low-carb yogurt. It is also free of trans fats and saturated fats.

NUCO Coconut Crunch

NUCO Coconut Crunch is not only ketogenic-friendly but also caters to various dietary restrictions. It is gluten-free, corn-free, soy-free, grain-free, paleo-approved, and vegan. The cereal is made with only three ingredients: coconut water, coconut meat, and palm starch. It has 10 grams of total carbohydrates per serving, which is higher than some other keto options, but these carbs are entirely unrefined.

Diabetic Kitchen

Diabetic Kitchen Granola Cereal is a good option for those on a keto or diabetic diet, as it is low in sugar and has a small net carb count of 3 grams per serving. It has a loose texture and contains ingredients like almonds, sunflower and pumpkin seeds, and coconut flakes, with the addition of puffed brown rice for a unique texture.

HighKey Protein Cereal

HighKey Protein Cereal has zero net carbs and 10 grams of protein per serving. It comes in five flavors and uses clean, ketogenic-friendly ingredients.

Snackhouse Puffs

Snackhouse Puffs Keto Cereal offers a range of familiar and nostalgic flavors, such as Fruity Puffs and PB Cups. Each flavor packs a hefty protein count of 15 grams per serving, and the net carbohydrates range from 1 gram to 9 grams per serving.

These keto-friendly cereals provide a variety of options to suit different taste preferences and dietary needs. They are typically high in protein and fiber and low in net carbs, making them a great choice for those following a keto diet.

What are the nutritional requirements for a keto-friendly cereal?

A keto-friendly cereal should be low in net carbs, contain keto-friendly sweeteners, and preferably provide some protein or fat.

Net Carbs

Net carbs are the single biggest consideration when looking for a keto-friendly cereal. Net carbs are the digestible form of carbohydrates and are absorbed into the bloodstream, affecting your blood sugar levels and potentially kicking you out of ketosis. Most people can eat around 20-50 grams of net carbs total per day on keto, so the fewer net carbs per cereal serving, the better. To find out how many net carbs are in a food, subtract the number of indigestible carbohydrates and sugar alcohols from the total number of carbohydrates. Indigestible carbohydrates include dietary fibre and sweeteners like allulose.

Protein and Healthy Fats

Keto-friendly cereals should also be high in protein and healthy fats. Protein and fat improve satiety after a meal by slowing down digestion, helping you avoid cravings between meals. Protein also plays a role in other essential body processes like muscle growth and maintenance, hormone production, immunity, and energy production. Healthy fats provide energy, support hormone production, protect organs, and transport fat-soluble vitamins.

Sweeteners

Healthy keto-friendly sweeteners should be used instead of added sugars. Natural sweeteners like stevia and monk fruit extract are best because they are calorie-free, barely impact blood sugar levels, and may even offer benefits like antioxidant activity and supporting insulin sensitivity. Other sweeteners like allulose and erythritol are also appropriate for a healthy keto diet. It's important to note that some sugar-free sweeteners like maltitol, dextrose, and polydextrose are low-carb but can still affect your blood sugar levels, so these should be avoided.

What are the best keto-friendly cereals for kids?

It can be challenging to find keto-friendly breakfast options, especially for kids. The good news is that there are several cereals available that are not only low in carbs but also tasty and nutritious. Here are some of the best keto-friendly cereals that your kids will love:

Magic Spoon

Magic Spoon tops our list as one of the best keto-friendly cereals for kids. It offers a variety of fun and familiar flavours that kids will enjoy, such as Cocoa, Frosted, Fruity, and Cookies & Cream. Magic Spoon is low in net carbs, with only 4-5 grams per serving, and high in protein, with 12-14 grams. It's also free of sugar alcohols, using monk fruit extract and allulose as sweeteners instead. Magic Spoon has that satisfying crunch that both kids and adults love, making it a great choice for the whole family.

Schoolyard Snacks

Schoolyard Snacks is another excellent option for a keto-friendly cereal for kids. Their cereals come in single-serving bags, making them perfect for on-the-go snacks or after-school treats. Schoolyard Snacks offers a variety of flavours that will appeal to kids, including Peanut Butter, Cocoa, Fruity, and Cookies & Cream. Their cereals are low in total and net carbs, with a maximum of 9 grams of total carbs and only 1-2 grams of net carbs per serving. They use a blend of allulose and monk fruit as sweeteners, avoiding sugar alcohols. Schoolyard Snacks is a convenient and tasty option for busy families.

Catalina Crunch

Catalina Crunch is a great choice for kids who love crunchy cereals. While it may not be as sweet as traditional breakfast cereals, it makes up for it with its high-quality ingredients and nutritional value. Catalina Crunch is loaded with plant-based protein and fibre, keeping kids full and satisfied. It comes in a variety of flavours that will excite kids' taste buds, such as Chocolate Peanut Butter, Fruity, Dark Chocolate, and Cinnamon Toast Crunch. Catalina Crunch is a delicious and nutritious option that will make kids feel like they're indulging in a treat.

High Key

High Key offers a unique twist on keto-friendly cereals with their hot cereal option. Their Maple Brown Sugar flavour is a perfect substitute for oatmeal, providing a warm and comforting breakfast on chilly mornings. High Key's hot cereal is low in sugar and high in protein, with 14 grams per serving. It's also grain-free and can be enjoyed with almond milk for a delicious and satisfying breakfast. High Key's hot cereal is an excellent way to introduce kids to a warm and nourishing breakfast option while keeping them in ketosis.

Cereal School

Cereal School is a fantastic option for kids who love crunchy, sugary cereals. Their cereals are sugar-free and packed with protein, making them a healthier alternative to traditional breakfast cereals. Cereal School offers a variety of flavours that will appeal to kids, including Peanut Butter, Fruity, Cinnamon Bun, and Cocoa. Their cereals are made with healthy ingredients like milk protein isolate, monk fruit sweetener, and cinnamon. They recommend pairing their cereals with unsweetened nut milk for a truly keto-friendly treat. Cereal School is a tasty and fun option for kids following a keto diet.

So, while it may seem challenging to find keto-friendly cereals for kids, these options provide a variety of flavours, textures, and nutritional benefits that will keep them happy and in ketosis. These cereals are also great for the whole family, making it easier to stick to a keto lifestyle.

What are the best keto-friendly cereals for adults?

Breakfast can be challenging for those on a ketogenic diet, as most breakfast foods are high in carbohydrates. However, there are several keto-friendly cereals available that are not only low-carb but also offer a healthier nutrition profile than traditional cereals. Here are some of the best keto-friendly cereals for adults:

Magic Spoon

Magic Spoon is a popular choice among keto dieters and for a good reason. Their cereals are low in carbs and high in protein, with 4-5 grams of net carbs and 12-14 grams of protein per serving. They offer a variety of classic cereal flavors such as Cocoa, Frosted, and Cookies & Cream, bringing back childhood memories. Magic Spoon cereals are also free of sugar alcohols, instead sweetened with monk fruit extract and allulose, making them a tasty and guilt-free option.

Catalina Crunch

Catalina Crunch is another excellent keto-friendly cereal brand with a wide range of flavors. Their cereals are made with a blend of pea protein and potato fibers, providing 9 grams of dietary fiber and 11 grams of protein per serving. The variety of flavors includes not only traditional options like Cinnamon Toast and Dark Chocolate but also unique ones like Mint Chocolate Chip and Chocolate Banana. While some reviewers mention an aftertaste from the stevia sweetener, Catalina Crunch is still a favorite for its crunchiness and ability to satisfy cravings.

Schoolyard Snacks

Schoolyard Snacks offers a keto-friendly cereal with an impressive nutritional profile. Each serving contains only 1 gram of net carbs and a whopping 16 grams of protein. The cereal is made with minimal ingredients, including milk protein and cocoa, and is individually packaged, making it a convenient on-the-go snack. Schoolyard Snacks come in traditional flavors like Peanut Butter and Cinnamon Bun, as well as more inventive ones like Cookies & Cream. It's a great option for those looking for a tasty and filling keto-friendly cereal.

HighKey

HighKey Protein Cereal is a great choice for keto dieters looking for a high-protein option. With 15 grams of protein and only 6 grams of carbohydrates per serving, it's perfect for managing portions and on-the-go snacking. HighKey offers a variety of flavors, including Cinnamon and Chocolate, and their cereals are free of trans fats and saturated fats. The texture and crunch of this cereal have received excellent reviews, making it a tasty and satisfying keto-friendly option.

Wonderworks

Wonderworks Keto Friendly Cereal is a great option for adults as it provides a good balance of protein and fat, with up to 17 grams of protein and 6 grams of total fat per serving. It comes in three familiar flavors: Chocolate, Peanut Butter, and Cinnamon. While it does contain milk fat and soy lecithin, so it's not suitable for those with dairy or soy sensitivities, it's free of artificial colors and flavors, making it a tasty and nostalgic choice for adults.

Diabetic Kitchen

Diabetic Kitchen Granola Cereal is a great option for keto dieters as it is low in sugar and net carbs, with only 3 grams per serving. It has a loose texture and includes ingredients like almonds, sunflower and pumpkin seeds, and coconut flakes, providing a nice crunch. This cereal is very versatile and can be enjoyed on its own, with milk, or as a topping on yogurt. It's a tasty and convenient option for keto dieters.

NuTrail Keto Nut Granola

NuTrail offers a delicious keto-friendly granola with a unique and buttery taste. Their granola has a low carb count, with only 2 net grams per serving, and includes a variety of nuts and seeds like almonds, pecans, and sunflower seeds. While the protein content is on the lower side at 4-5 grams per serving, the high total fat content of 15 grams makes it a filling and satisfying option for keto dieters.

What are the best keto-friendly cereals for those with dietary restrictions?

Breakfast is the most important meal of the day, especially when following a specialised diet. Fortunately, there are many keto-friendly cereals that can get your day off to a great start. Here are some of the best keto-friendly cereals in terms of nutritional value, flavour, and convenience.

Magic Spoon

Magic Spoon is a cereal keto-lovers dream. It has a low net carb count per serving and a variety of healthy and tasty flavours. Magic Spoon contains quality ingredients like milk protein blend, cocoa powder, turmeric extract, and vegetable juice. It is also gluten-free and grain-free.

Catalina Crunch

Catalina Crunch is the most filling keto cereal and probably uses the best ingredients. It is not as sweet as traditional breakfast cereal but makes a great snack. It is high in fibre, has zero sugar, and is gluten-free. Catalina Crunch comes in a variety of popular cereal flavours, as well as some unexpected ones like Chocolate Banana and Mint Chocolate Chip.

HighKey

HighKey is a trusted keto-friendly company. Their cereals are dense and flavourful, with a size and texture similar to Rice Krispies. They offer a variety pack featuring two of their most popular, keto-friendly cereals: Strawberry and Cream, and Cinnamon Spice. HighKey also offers a protein-based cereal option, which is perfect if you want to increase your protein intake while sticking to a low-carb diet.

Schoolyard Snacks

Schoolyard Snacks is a great crunch cereal that is sugar-free and has a lot of protein. It is made from minimal ingredients, low in sugar, and packaged in single-serving bags, making it a perfect after-school or on-the-go snack for kids.

Wonderworks

Wonderworks is the first 100% keto cereal that is accessible to everyone, making its debut in Walmart. It has a nice crunch and pairs perfectly with almond milk. The flavours are strong and would perfectly combine as a peanut butter and chocolate keto cereal. Per 1-cup serving, it has only 3 net carbs and 15 grams of protein.

Diabetic Kitchen

Due to the necessity of having a diet low in carbohydrates, ketogenic and diabetic eaters share similar nutritional needs. Diabetic Kitchen Granola Cereal is a great option for more than just breakfast. It comes in a looser form, with ingredients similar to other keto cereals, as well as additions like puffed brown rice, which will add a new texture to your morning bowl of cereal.

Nature's Path Organic

Nature's Path Organic Keto Cereal offers keto-friendly traits comparable to other cereals on the market while taking a totally different path to get there. Their cereal is rooted in sustainability and organic farming, and they utilize unique and regenerative ingredients like navy bean flour and mung bean protein. A 1-cup portion has 110 calories, 7 grams of protein, 10 grams of dietary fibre, and 10 grams of net carbohydrates.

NuTrail Keto Nut Granola

NuTrail offers a crunchy blend made using pecans, sunflower seeds, pumpkin seeds, coconut chips, almonds, hazelnuts, butter, monk fruit, and natural flavour. The list of ingredients doesn't contain any artificial colours, flavours, preservatives, or sweeteners. The granola is sweetened with only monk fruit extract and no other sweeteners. Each serving of Nutrail Granola contains 2 grams of net carbs, 14 grams of fat, 5 grams of protein, and 160 calories.

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