Keto-Friendly Cereals: What's Allowed For Breakfast?

Breakfast is often the trickiest meal of the day for those on a keto diet. Traditional breakfast foods like frozen waffles, bagels, and cereals are usually carb-heavy, which doesn't fit with the high-fat, low-carb keto goal. But there are options, and keto cereal is one of them.

The key to finding the right cereal is to look for options that are higher in protein and fibre and contain no added sugar. Cereals with fruit, for example, are best avoided as they tend to have added sugar, which just piles on more carbs. Instead, add your own high-fibre fruit, such as berries. Portion size is also important, and you'll still need to watch this even if you choose a keto-friendly product.

There are also keto-friendly milk options to go with your cereal, including unsweetened macadamia milk and unsweetened hemp milk, which are both low in carbohydrates.

If you're looking for a homemade keto cereal, there are plenty of recipes online that use simple, affordable ingredients.

Keto-friendly cereals are low-carb, high in fibre, and have a good amount of protein

When it comes to keto-friendly cereals, there are a few key things to keep in mind. Firstly, it's important to choose options that are low in carbohydrates. This is because a keto diet is typically high in fat and low in carbs. So, when scanning the cereal aisle, be sure to read the nutritional labels and opt for cereals with minimal net carbs.

In addition to being low-carb, keto-friendly cereals should also provide a good amount of protein. Protein is essential as it helps to slow down the digestion of carbohydrates and keeps you feeling fuller for longer. This is especially important if you're following a keto diet, as it can help you avoid cravings between meals.

Another important consideration is fibre content. Keto-friendly cereals that are high in fibre will result in fewer net carbs, which aligns with the keto diet's focus on reducing carbohydrate intake.

When it comes to specific cereal options, there are a few brands that stand out. Magic Spoon, for example, offers a keto-friendly cereal with only 3 grams of net carbs per serving and a generous 13-14 grams of protein. Catalina Crunch is another great option, providing 11 grams of protein and a satisfying crunchy texture.

If you're feeling creative, you can also make your own keto-friendly cereal at home. A simple recipe might include ingredients like almond flour, coconut flour, keto-friendly maple syrup, and coconut oil. By baking these ingredients, you can create bite-sized cereal balls that are perfect for a quick and healthy breakfast.

It's worth noting that while keto-friendly cereals can be a convenient option, they may still contain sweeteners and other additives. Therefore, it's always a good idea to read the ingredient list and choose options that align with your dietary preferences and goals.

Monk fruit, erythritol, and xylitol are healthy alternatives to sugar or artificial sweeteners

Erythritol, on the other hand, is a sugar alcohol created by fermenting wheat or corn starch. It is naturally found in small amounts in fruits, mushrooms, and fermented foods. Erythritol provides no calories, does not impact blood sugar or insulin levels, and does not promote tooth decay. However, it can cause gastrointestinal issues such as gas and bloating in some individuals.

Xylitol is another popular sugar alternative that is often used in chewing gum and sugar-free candies. It has a similar sweetness level to sugar and provides fewer calories. Xylitol is also known to have some dental health benefits, as it can help reduce the risk of tooth decay.

When it comes to choosing a sweetener, it's important to consider your individual needs and preferences. Monk fruit, erythritol, and xylitol are all generally recognized as safe and can be useful sugar alternatives, especially for those on low-carb or ketogenic diets. However, it's always a good idea to consume sweeteners in moderation and vary your choices to get the best health benefits.

You can make your own keto cereal with almond flour, coconut flour, keto maple syrup, and coconut oil

If you're craving cereal on a keto diet, you can make your own keto-friendly cereal with just four simple, affordable ingredients that are probably already in your pantry: almond flour, coconut flour, keto maple syrup, and coconut oil. This cereal is crispy, crunchy, and perfect with your favorite low-carb milk. It's also easy to customize: you can add your favorite nuts, seeds, or flavor extracts to change up the flavors.

Here's how to make it:

Ingredients:

• 1 cup almond flour (blanched or superfine, not almond meal)
• 1/2 cup coconut flour
• 6 tablespoons keto maple syrup
• 6 tablespoons coconut oil, melted

Method:

• Preheat your oven to 180C/350F and line a baking sheet with parchment paper.
• In a large mixing bowl, combine the almond flour and coconut flour. Whisk together until well mixed.
• Add the keto maple syrup and coconut oil to the flour mixture. Mix until a thick dough forms.
• Using your hands, form the dough into bite-sized balls and place them on the lined baking sheet.
• Bake the cereal for 10-12 minutes, until 'just' done.
• Remove the cereal from the oven and let it cool completely before transferring it to an airtight container for storage.

Your keto cereal will stay fresh for at least a month, or you can freeze it for up to 6 months. Enjoy!

Add-ons for your keto cereal include keto granola, flaxseed, coconut flakes, chia seeds, and sliced almonds

While on a keto diet, you can still enjoy a variety of cereals and add-ons to keep things interesting.

Keto Granola

Keto granola is a great option for those who want a crunchy, customisable, and easy-to-make cereal. It typically includes a mix of nuts and seeds, such as almonds, hazelnuts, pecans, pumpkin seeds, and sunflower seeds. You can also add flax seeds, chia seeds, or sesame seeds for extra crunch. The granola is sweetened with a keto-friendly sweetener like monk fruit or erythritol and bound together with flaxseed meal and egg white.

Flaxseed

Flaxseed is a versatile ingredient that can be ground into a flour or used whole to add texture and a nutty flavour to your keto cereal. It's a good source of fibre and omega-3 fatty acids, which can help lower cholesterol. When ground, flaxseed can act as a binder in keto bread and other baked goods.

Coconut Flakes

Coconut flakes are a low-carb, high-fat topping that can be added to keto cereals and granola. They are made by thinly shaving boiled coconut meat into large flakes, which are then dried. Coconut flakes can be sweetened or unsweetened, and toasted for a crispier texture. They are a versatile ingredient that can also be used in keto desserts, as a snack, or as a topping for muffins, pancakes, or brownies.

Chia Seeds

Chia seeds are a great addition to keto cereals and puddings as they are rich in dietary fibre and antioxidants. When chia seeds are combined with liquid, they form a gel-like substance, creating a pudding-like consistency. They are flavourless, so they take on the taste of whatever base liquid you use, such as nut milk or heavy cream.

Sliced Almonds

Almonds are a popular ingredient in keto cereals and granolas due to their crunchy texture and nutty flavour. They can be used whole, sliced, or ground into flour for baked goods. Almonds are also a good source of healthy fats and go well with a variety of other nuts and seeds.

With these add-ons, you can customise your keto cereal to your taste preferences and nutritional needs, making your keto journey a delicious and satisfying one!

Unsweetened macadamia milk and unsweetened hemp milk are keto-friendly milk options

Unsweetened Macadamia and Hemp Milk: Keto-Friendly Milk Options

Unsweetened macadamia milk and unsweetened hemp milk are excellent keto-friendly milk options. Macadamia milk has nearly zero net carbs and is a great alternative to dairy milk for those on a keto diet. It is also a good source of fats, with 4.5 grams per serving, which is essential for the keto diet. Additionally, macadamia milk is rich in vitamin B12, providing 246% of the daily recommended value, which may help reduce the risk of anemia and osteoporosis.

Unsweetened hemp milk is another excellent choice, with only 1.3 grams of carbs per cup. It is also a good source of healthy fats, with 7.3 grams per cup, making it a perfect addition to keto-friendly meals.

Both macadamia and hemp milk have a smooth and creamy texture with a nutty flavor, making them versatile options for various recipes. They can be used in cereal, smoothies, lattes, and even baking.

Unsweetened Macadamia Milk:

• Milkadamia Macadamia Milk: This brand offers unsweetened macadamia milk that is vegan, plant-based, dairy-free, gluten-free, kosher, and non-GMO certified. It has zero net carbs and 4.5 grams of fat per serving.
• Blueprint Bryan Johnson Nutty Butter: This product combines macadamia nuts and walnuts with no added sugar, making it a keto-friendly option.

Unsweetened Hemp Milk:

• Pacific Foods Hemp Original Unsweetened Plant-Based Milk: This hemp milk is keto-friendly and has a smooth and creamy texture with a nutty flavor. It is a good source of omega 3 and 6 fatty acids and is lactose, cholesterol, and soy-free.
• Good Karma Unsweetened Flaxmilk: This is another unsweetened hemp milk option that is plant-based, non-dairy, lactose-free, and nut-free.

When choosing keto-friendly milk options, it is important to read the nutrition labels and ingredient lists to ensure they fit within your dietary needs and preferences.

Frequently asked questions