Saturday, October 1, 2022

What Kind Of Cereal Can I Eat On Keto

Best For An Affordable Cereal: Sola Granola

  • Total carbs: 18 g per serving.
  • Flavors: Available in several flavors, including strawberry vanilla, chocolate raspberry, and maple pecan chocolate.
  • Pro: Contains up to 50% less sugar than commercial granola.
  • Con: Some customers state that it has a gooey texture when mixed with milk.
  • Price: Starts at $7.99.

This gluten-free granola contains 5 g or less net carbs per serving. Additionally, it contains protein-rich ingredients.

This cereal is available in seven flavors, including blueberry cinnamon, double chocolate, and vanilla almond.

Positive customer reviews state that this product is flavorful and that the nuts are crunchy. Additionally, people say that the granola is tasty when they mix it with other snacks.

However, less positive reviews state that the cereal has a gooey texture when they mix it with milk, and others say it has a cardboard aftertaste.

Nutritional facts

Sola Granola contains almonds, soy crisp, stevia leaf extract, and various extracts for different flavors.

The table below describes some of the average nutritional facts for one serving of 60 g.


Why You May Want To Think Twice Before Buying

Following a keto diet means no more breakfast cereal. Or, does it? Due to a growing popularity of the low-carb, high-fat diet, manufacturers are expanding their keto-friendly reach to comfort foods like cereal.

Keto cereal and other keto-specific products are fast becoming a new food and supplement trend, similar to the growth of the gluten-free food market. Like other diet-specific grocery items, keto cereal is a bit more expensive than traditional cereal options.

While the point of keto cereal and other keto products is to help keep you in ketosis, there are a few things you need to take into consideration before adding these items to your grocery cart.

Keto Legumes Nuts And Seeds List

When it comes to legumes, nuts and seeds, the best ones to consume if youre on the keto diet are:

  • Coconut
  • Pecans
  • Walnuts

Eat moderately: Almonds, Brazil nuts, cashews, hazelnuts, peanuts and pistachios nut butter seeds

Avoid: Most beans, lentils

A note about nuts

The Bulletproof perspective on legumes, nuts and seeds is pretty different from keto. With the exception of coconut, we recommend limiting your intake of nuts and legumes because they can contain high amounts of inflammatory oxidized fats, mold toxins and plant anti-nutrients.

So, are nuts, seeds and legumes bad? Not necessarily. These keto-friendly foods can absolutely fit into a healthy diet. Some people feel great when they eat peanuts, while others encounter food sensitivities. Pay attention to how you feel, be mindful of your macros and opt for organic, high-quality products whenever possible.

Recommended Reading: Why Does Keto Cause Constipation

Best For An Organic Cereal: Nuco Coconut Crunch

  • Total carbs: 18 g per serving
  • Flavors: This product is available in coconut flavor.
  • Pro: Suitable for vegans.
  • Con: This cereal has a very low protein amount.
  • Price: $8.99.

This coconut-flavored cereal is suitable for a paleo diet. It is vegan friendly, kosher, and free from gluten, grain, sugar, and GMO ingredients. Additionally, it has USDA Organic certification.

However, this cereal has a very low amount of protein, with only 1 g of protein per serving.

Nutritional facts

NUCO Coconut Crunch contains coconut water, coconut meat, and palm starch.

The table below describes some of the nutritional facts for one serving of 30 g.


Whole Food Options For Keto

Pin on *keto

Instead of spending a ton of money on foods like keto cereal or keto cookies, a better option is to add whole foods that are naturally high in fat and low in carbs into your meals.

The ketogenic diet usually consists of foods like meat, eggs, cheese, nuts, seeds, oils, avocados, and butter, according to Susie, along with non-starchy vegetables like leafy greens and fruits in moderation.

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Low Carb Macadamia Nut Granola With Berries And Flaked Coconuts

Low Carb Maven

Ingredients: macadamia nut, almonds, cacao nibs, unsweetened flaked coconut, freeze-dried raspberries or strawberries, ghee or coconut oil, egg white, Sukrin Fiber Syrup Clear or Gold, swerve, salt.

I am a recent convert to using freeze-dried fruit and if you try this amazing crunchy granola you will see why. The fruit has a much more intense flavor than fresh berries and helps to add that fruity note to the nuts and coconut flakes. It also makes this cereal more child-friendly because the fruit turns the milk pink! This granola can also be formed into bars to give you a boost of energy through the day.

Really Good Low Carb Granola

Low Carb Maven

Ingredients: walnuts, almonds, roasted pumpkin seeds, roasted whole sunflower seeds, Bobs Red Mill ground golden flax meal, unsweetened dried cranberries, Sukrin Clear or Gold Fiber Syrup, ghee or melted coconut oil, Sukrin Melis or powdered swerve, salt.

Granola can be used as a breakfast dish or as a source of energy to snack on during the day, especially if you take part in sports and need a bit of a boost. This low carb version makes a lovely crunchy breakfast cereal but it also a great topping for yogurt or ketogenic ice cream. This granola can be stored in an airtight container for up to two weeks.

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Keto Cereal: Oatmeal And Porridge

Image via Low Carb Yum

This keto cereal recipe makes the perfect base for all your favorite low-carb oatmeal toppings.

Using coconut flakes, coconut flour and flaxseed meal, this recipe makes a warm and creamy hot cereal without the oatsplus, it tallies up to only 2 grams of net carbs.

Berry Keto Noatmeal

Make this oat-free keto cereal with a surprise ingredient: cauliflower rice!

Once it softens and cooks down with coconut milk, add tart raspberries for a lightly sweetened hot breakfast.

Just 6 grams of net carbs, and contains Bulletproof Brain Octane C8 MCT Oil, the most ketogenic oil out there.

Image via Empowered Sustenance

This spin on sweet keto cereal uses pureed cauliflower and collagen protein as a base for a high-protein, nut-free pesto.

Explore other toppings like pasture-raised bacon or a scoop of grass-fed ghee if you want to up your fat intake with this savory, gluten-free cereal.

Image via Healthful Pursuit

If you miss the make-ahead ease of regular overnight oats, this keto cereal recipe delivers.

Soak ingredients like chia seed and hemp hearts in a mix of full-fat coconut milk and vanilla for a quick, low-prep time, cold breakfast with under 3 grams of net carbs.

With richness from cacao powder and healthy fats from Brain Octane C8 MCT Oil, this keto cereal tastes so good that you wont believe it uses cauliflower rice as the base.

This recipe also gets an added protein boost from grass-fed collagen peptides and whole eggs.

Image via Low Carb Yum

Natures Path Organic Keto Cereal

Trying Viral Keto Cereal Recipes You Can Make at Home!

Unlike most keto cereals, Natures path doesnt contain any milk protein. This makes the cereal a prime choice for anyone following a plant-based diet or whos lactose intolerant.

Instead of milk protein isolates, Natures Path uses pea protein, navy bean flour, and mung bean to boost protein content.

Its important to note that Natures Path contains small amounts of potato fiber and tapioca starch. While these would normally make a food non-keto, Natures Paths carbohydrate content is still very keto-friendly.

Each cup of Natures Path contains 3 grams of net carbs, 7 grams of protein, 2.5 grams of fat, 10 grams of dietary fiber, and 110 calories.

Natures Path comes in two flavors: Dark Chocolate and Cinnamon Toast.

Read Also: Can Keto Make You Constipated

How Can I Eat Perfect Keto Cereal

Perfect Keto Cereal tastes wonderful as it is but there are a number of different ways you can have it. Switching up how you eat your cereal is not only rewarding for your palette but also for your nutrition goals.

For a traditional meal, simply mix Perfect Keto Cereal with milk and enjoy. If you are on a ketogenic diet, it is important to pair the cereal with a keto-friendly type of milk alternative, like almond milk.

When choosing milk for your cereal, net carbs are the main factor, but not the only one. For health purposes, a good keto-friendly milk alternative should also have high-quality ingredients and be free of artificial flavors, colors, fillers, preservatives, and non-keto sweeteners.

We recommend Good Mylk as one possible accompaniment to your Perfect Keto Cereal. This milk alternative is tasty and its made with only three keto-friendly ingredients sprouted almonds, alkaline water, and ancient mineral salt.

Other ways you can eat Perfect Keto Cereal are:

  • Straight out of the box
  • As a topping for yogurt and ice cream
  • As part of a trail mix. Mix it with other keto-friendly snacks like almonds, walnuts, and sunflower seeds to make a customized trail mix.

Wonderworks Keto Friendly Cereal

Wonderworks brands itself as the cereal maker recapturing the childhood joy of breakfast. With three flavors , you might really feel like a kid when snacking on this cereal. The individual pieces even look similar to a crunchy morning food hawked by a certain sailor in dress blues. However, unlike the Commander who posed as a Captain, Wonderworks Keto Friendly Cereal isn’t an imposter.

Despite the childhood comparisons, this cereal is made for an adult appetite. The combination of 6 grams of total fat and up to 17 grams of protein per serving will keep you full until your next meal. Other ever-important macro nutrition information is printed plainly on the box to ensure your breakfast fits with the rest of your diet plan. Though it is ketogenic friendly, Wonderworks Keto Friendly Cereal won’t fit a dairy or soy-free diet, as a key ingredient is milk fat and soy lecithin. Still, without artificial colors or flavors, this is a morning bowl that will satisfy your inner-child and outward adult.

Also Check: Are Peas Keto Safe

Can I Eat Oatmeal On Keto

Even though oats are packed with alot of health benefits, and have always been thought of as the healthiest breakfast, there are too many carbs in oatmeal for a keto or low carb way of eating.

For instance in a 3.5 oz serving, which is 100 grams, it has 390 calories, 17 grams of protein, 56 grams of net carbs and 7 grams of fat. Those 56 net carbs would push you way over the top with carbs for the day.

Keto And Co Keto Granola

Chunky Chocolate Keto Granola

The perfect product that can serve as delicious keto cereal as well as a healthy snack any time of the day. It will keep you fuller for longer and help curb your cravings throughout the day.

  • High in healthy fats
  • Keeping you fuller for longer
  • Comes only in two flavors
  • Only available online

Keto and Co Keto Granola is an amazing, delicious concoction of incredible healthy fats such as sunflower seeds, coconut chips, and almond flour. Its high in fiber and naturally sweetened with Wondrose, a healthy blend of erythritol, fiber, and monk fruit. Their peanut butter flavor has raving reviews, and with only 2g net carbs per serving, its perfect for those on the ketogenic diet.

Read Also: Are Built Bars Low-carb

The Takeaway: Best Keto Cereals

You dont have to give up cereal on a low-carb diet as long as you remember to choose the right one. Good keto cereal must be low in net carbs, contain keto-friendly sweeteners, and preferably provide some protein or fat.

For a nutritionally balanced meal, you can always pair your cereal with other nutritious foods like yogurt, low-carb fruit, and cheese.

Always read the nutrition information on the packaging when trying a new keto cereal brand to ensure that it supports your nutrition goals.

What About Keto Milk For Cereal

The best keto milk for low-carb cereal doesnt come from cows.

As outlined in this keto dairy guide, a cup of whole milk eats up 12g of carbs for the day.

The high carbs in milk may only work for someone following a targeted keto diet or cyclical keto diet . Their increased carb intake limits give them more leeway.

Everyone else should pair their low-carb cereals with unsweetened dairy milk alternatives. These clock in less than two carbs per cup.

Delicious low-carb milk substitutes include unsweetened:

  • Coconut milk

Not a soggy cereal fan?

Reach for low-sugar Greek yogurt and make a parfait instead.

Its easy to make your own with this homemade keto yogurt recipe. Alternate it with grain-free granola and fresh blueberries for a keto Starbucks copycat.

With this low-carb cereal anatomy lesson complete, heres whats on the market.

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Best For Those With Peanut Allergies: Three Wishes Grain Free Unsweetened Cereal

  • Total carbs: 15 grams per serving.
  • Flavors: Also available in several flavors, including cocoa, cinnamon, and honey.
  • Pro: Customers state this product stays crunchy after mixing it with milk.
  • Con: Lower protein content than some other options.
  • Price: $9.99.

This unsweetened cereal is gluten free and kosher. It is suitable for vegans and free from wheat, corn, dairy, peanuts, and oats.

This product is also available in other flavors, such as cocoa and honey. However, these flavors have a higher carb content.

Positive customer reviews state that the cereal is tasty and satisfies cravings. However, others mention an aftertaste and that the cereal is more expensive than other similar products.

Nutritional facts

Three Wishes Grain Free Unsweetened Cereal contains chickpea, tapioca, pea protein, and salt.

The table below describes some of this products nutritional values per serving of 35 g.


This product costs $9.99 for one pack or $39.99 for six packs.

Things To Know About Perfect Keto Cereal

Can I Eat Oatmeal on Keto? รข Dr.Berg on Ketogenic Diet
  • Perfect Keto Cereal is grain-free. It doesnt contain any grains like oats, rice, corn, or wheat.
  • Perfect Keto Cereal contains many nutritious ingredients including almonds, milk protein isolate, Medium Chain Triglycerides , and hydrolyzed bovine collagen.
  • Each serving of Perfect keto Cereal contains 1-2 grams of net carbs, 9 grams of protein, and 5-g grams of fat.
  • Perfect Keto Cereal can be enjoyed at any time, not just for breakfast.
  • Perfect Keto Cereal comes in three flavors Chocolate, Cinnamon, and Honey Nut.
  • Also Check: Can I Eat Beans On A Keto Diet

    Are There Keto Cereal Brands You Can Buy

    Yes, you can buy keto breakfast cereal! The best low carb cereal is the one you make yourself but if you just dont have time, try these options:

    Is Keto Cereal The Same As Traditional Options

    It might surprise you, but keto cereal might even taste better than the original gluten-filled, high-carbohydrate versions you remember. While they may not be frosted, or in a familiar Cheerio shape, they pack the protein and other nutrients you need to start your day off right.

    Using low-glycemic sweeteners and rich flavor from chocolate, cinnamon, fruit and nuts, these keto recipes pack flavor into every bite all without the crash you would get from store-bought cereal.

    Make classic versions of crispy box cereal, or make crunchy granola and piping hot oatmeal. These keto cereal recipes will keep you satisfied all morning long.

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    Best Keto Cereals To Buy 202: Top 7 Brands

    This article is reviewed by a team of registered dietitians and medical doctors with extensive, practical clinical and public health experience.

    All products picked below are evaluated by our objective standards of quality and scored accordingly. Health Canal is part of an affiliate program of brands where we earn a small commission from your purchase choice.

    Learn more about how we earn revenue by reading our advertise disclaimer.

    • Natural blend of monk fruit, stevia, and allulose for sweeteners
    • Contain superfoods like spirulina and turmeric

    Is The Keto Breakfast Cereal Actually Healthy

    Crunchy Cinnamon Keto Granola {Grain

    Keto cereals are truly healthy for a proper keto diet. If you are looking to increase the nutritional levels of your meals, keto cereals can help you with that, plus they have the added benefit of keeping you full for a long time. As these cereals avoid the inclusion of sugar and tend to rely on the natural flavors of nuts and seeds, they are a much healthier option for keto diets and in general for anyone as well.

    Many people wonder if the inclusion of milk can be done with keto cereals as it is done with normal cereals. Milk can be added to keto breakfast cereal, but you have to go for the milk which has the highest fat content. Combining them with whipped cream or any other high-fat content milk product would not be a bad idea. If the fat content is low in the dairy product you are consuming keto cereals with, the carbs you will intake will be very high in number. You can choose to include high-fat milk such as

    • Coconut Milk

    Also Check: Is Splenda Allowed On Keto

    Julian Bakery Progranola Cereal

    One of the best keto cereal brands to buy where quality is concerned, Julian Bakery includes organic and real ingredients in all their products, including this one. It has egg white powder for extra protein 12 grams in a serving, to be specific. It also has a blend of healthy sources of fat: omega-3-rich seeds, organic shredded coconut, and coconut oil. A bit of monk fruit adds a touch of subtle sweetness to this item.

    Nutrition : 97 calories | 4.5g fat | 2g net carbs | 12g protein

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