When you opted to try the keto diet, you acknowledged you would have to cut way back on carbs. But one meal of the day, to be precise, serves to be pretty carb-heavy—breakfast.
Culinary and nutrition manager, Danielle Schaub, RD, defines cereal as a high-carb grain. There is also little fat in grains, making most cereals a tricky food to fit into a high-fat, low-carb diet.
But before you abandon your keto diet and rush out to buy the biggest box of frosted shredded wheat you can find, we have good news. There are a bunch of low-carb, keto-friendly cereals on the market that doesn’t taste like styrofoam. Most of them would even be appetizing to people not on the keto diet.
Here are the top cereal products to give your usual breakfast bowl a keto makeover.
Magic Spoon Variety Pack
With only 3 grams of net carbs, this is one of the most popular keto cereals with 12 grams of protein, and 5 grams of fat per serving don’t hurt, either. It also uses monk fruit instead of sugar alcohol as a sweetener, one of the main things you should look for in a keto-friendly cereal.
- Magic Spoon Cereal Variety Pack 4 Flavors Incorporated are fruity, frosted, cocoa, and cinnamon
- Every Box is 7oz’s and contains seven servings.
- Re-imagine all your beloved childhood cereals with only 3g net carbs, 12g complete protein, 110 calories.
Keto Cacao Nut Granola Healthy Breakfast Cereal by Low Karb
Reviewers of this granola compare the taste to being like “nutty chocolate Rice Krispies.” That is if Rice Krispies on had 3g of net carbs.
- Keto-friendly low-carb food with only 3g net carbs
- Suggested to eat Cold or Hot with Almond milk or Heavy Cream for perfect low carb cereal keto food or Enjoy as a Keto Snack right out of the bag
- Keto Granola, Keto Cereal, Keto Foods, Keto Snacks, keto dessert for a satisfying meal that fills your cravings
The Cereal School
This is about as close as you can get to zero net carbs. The Cereal School has only 1 gram, but still possesses an impressive 16 grams of protein.
It’s made with milk protein, so be aware if you have a dairy intolerance.
- Experience the sweet and crunchy cereal you love without the sugar and carbs. Re-created to have a crunchy texture, without the carbs and sugar. Yet, it has lactose-free protein and sweetening with monk fruit.
- This cereal is unfettered with sugar, grains, and gluten, making it an excellent choice for gluten-free or diabetic-friendly cereal. It makes perfect keto snacks, 100 calorie snacks, and protein snacks.
- Exactly portioned into 26g individual cereal pouches for portion control or cereal on the go. One pouch = one bowl of cereal (3/4 cup) with 16g protein, 1g net carbs, and 0 sugar. Each portion contains 3g of fat and 100 calories.
- No synthetic sweeteners or colors added. Each keto-friendly cereal pouch is sugared with monk fruit for the perfect tasting sugar-free cereal. Ingredients include milk protein isolate, roasted peanuts, allulose and monk fruit blend, high-oleic sunflower oil, tapioca fiber, salt.
Instant Hot Cereal by High Key Snacks
Did you forget that oatmeal is counted as cereal? In general, oatmeal is off the keto breakfast list, too, but not with this grain-free version.
Made with hemp, chia seeds, coconut, and other goodies, this one will warm you up while keeping your carb count nice and low.
- HighKey Instant Hot Cereal is a hearty, low carb breakfast alternative to famous instant oatmeal.
- Produced with natural sweetener, it has 1g net carbs, 4g fiber, and 9g protein per serving.
- No added preservatives, gluten, grain, and zero unnatural sweeteners, but with all the natural texture and great flavor of a hot cereal breakfast.
- Incorporates a blend of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol.
Cinnamon Pecan Granola Cereal by Diabetic Kitchen
With a flavor that reminds you of fall in a bowl, this keto-friendly granola cereal will be a favorite on chilly, crisp mornings.
- Excellent granola nut cereal with tasty apple crisp or blueberry granola parfait.
- You can consume it with almond milk or heavy cream for a low carb, keto-friendly treat/
- Includes 20% of the daily RV for fiber, which helps manage blood sugar
- Does not have aspartame, sucralose, sugar alcohols, and any added sugar.
Keto Nut Granola Healthy Breakfast Cereal by Low Karb
Contains almonds, coconut, and pumpkin seeds with only six net carbs per serving.
- Keto-friendly, low carb food with only 2g net carbs.
- Recommended eating cold or hot with almond milk or heavy cream for perfect low carb cereal.
- You can also enjoy it as a keto snack right out of the bag to satisfy your cravings.
Keto Hot Cereal Cups by Wildway
A highly recommended portable on-the-go cup for having a nutrient ratio of 10 grams of net carbs and 20 grams of fat is ideal for keto.
- Does not contain wheat, corn, or oats. But full of walnuts, ground flaxseed, cashews, coconut flour, pecans, dried dates, and real vanilla bean
- A paleo-friendly alternative if you’re avoiding grains, added sweeteners, or artificial flavorings.
- Natural hot cereal makes a great vegan breakfast, snack, or healthy meal for kids and adults.
- Non-GMO, grain-free fuel in a single-serve packet. Ideal for early morning runs, hike, mountain bike ride, camping trip, and pre- or post-workout meal.
- 7g plant-based protein and 9g fiber per serving to keep you charged during the day. A great alternative to traditional grain-based cereals like oatmeal.
- A satisfying and delicious blend of nut and seed, making it suitable for various diets (Paleo, Keto, Gluten-free, Vegan, Dairy-free, or Sugar-free).
- Comes with a handy cup. So, all you need to do is add hot water, fresh fruit, maple syrup, nut butter, plant-based milk, and you’re good to go.
Protein Breakfast Cereal by Kays Naturals
Please don’t shy away from this one because it has 14 grams of net carbs. Its 12 grams of protein is enough to keep you satisfied after eating it.
- Crunchy cereals and snacks with 19 terrific sweet and savory flavors, it’s like a protein bar in a bag.
- Stays fresh even without refrigeration and never melts.
- Rich in protein (12 grams of plant protein per serving) so you can stay satisfied and energized throughout the day.
- Have as much as 4g of fiber per serving without sacrificing any taste or texture. Most of the products have 3g of sugar or less.
- With all that protein and fiber, you stay satiated without the crash of high sugar snacks.
- Low in calorie, great in taste. Most products are 120 calories per serving.
Keto Breakfast Cereal by Highkey Snacks
Sweetened with monk fruit, you can enjoy the sweet taste of maple syrup, without all the sugar.
- HighKey Instant Hot Cereal is a hearty, low carb breakfast option and an excellent alternative to traditional instant oatmeal.
- Made with natural sweetener, it has 2g net carbs, 4g fiber, and 8g protein per serving.
- No preservatives, non-gluten, non-grain, and zero unnatural sweeteners. It has a great mix of hemp, chia, flax, and sunflower seeds with coconut for natural texture and great taste of a hot cereal breakfast.
- This combination of raw, natural sweeteners from monk fruit extract, stevia extract, and erythritol rank low on the glycemic index, providing a delicious burst of sweetness without any added sugar.
- HighKey Instant Oatmeal is sealed in safe and secure packaging with a resealable opening, making it ideal for bringing when you’re traveling.
Protein Cereal by Julian Bakery
With egg-white protein, this cereal option not only keeps carbs low, but it also gives you a filling boost of protein that will last you at least until lunchtime.
- Gluten-free, grain-free, soy-free, and has a low net carb
- One serving is approximately 1/2 Cup, which contains 97 Calories, 12g Egg White Protein, and 2 Net Carbs.
- Low carb, high fiber, and high in GMO-free protein
- It has a delicious, crunchy, vanilla cinnamon taste that satisfies your appetite without bloating.
Protein Cereal by Wholesome Provisions
These tasty little O’s are not only chocolatey; they’re packed with 15 grams of protein and only four net carbs.
- Each box (150g) contains five separately portioned packages (30g each). Perfect for easy storage, on-the-go, and macro-controlled diets.
- High-performance cereal with 15g of Protein, 4g net carbs, 4g fiber. Only 114 Calories per serving.
- Gluten-free and cholesterol-free, does not contain aspartame, saturated fat, and transfat.
- Ideal for high-performance athletes, people with an active lifestyle, exercise enthusiasts, and dieters.
Vanilla Almond Granola by Sola
With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate, you can’t go wrong with Sola’s gluten-free granola. The best part? It has an average net carb count of 6 grams or less.
- 50% less sugar.
- 4g net carbs per 2/3 cup serving
- 16g of protein
- Gluten-free and grain-free
Cheerios Cereal by Cheerios
Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in 17 net carbs per serving. If you’re a fan of the classics, this might be your preferred carb-indulgence.
Special K Breakfast Cereal by Kellogs
At 13 net carbs, Special K’s sweet flakes hit the spot in more ways than one. They’re not your everyday keto-friendly cereal option for sure, but that doesn’t mean you can’t ever make room for them in your diet.
- Light, crispy rice flakes with the classic toasty kick you know and love.
- Toasted and sweet for a crunchy, delicious bite in every spoonful. Excellent on its own or with your favorite fruits like bananas, strawberries, or blueberries
- A great source of 11 vitamins and minerals. Contains folic acid, B vitamins, and iron.
- Also has Vitamins A, C, and E as antioxidants women need
- No artificial color or flavors.
- A low-fat cereal that you and your family can enjoy with or without your favorite nut or dairy milk.
- Makes a tasty work snack or a late-night treat.
- Handy, ready-to-eat cereal that comes in a family-size, 18-ounce box. Packaged for freshness and great taste.
Healthy Cereal vs. Low-Carb and Keto-Friendly Cereal
By definition, the term “healthy” characterizes food as having “healthy” levels of particular nutrients. This includes specific vitamins, total fat, saturated fat, cholesterol, and sodium.
But the word is loosely used to describe a wide variety of products, making the official definition has been under scrutiny for years.
Cereal might be considered a healthy breakfast cereal, but that does not necessarily mean it is keto-friendly.
Many cereal bowls rely on a base of whole grains, which means it has a lot of carbs. Nonetheless, these are good for our heart and digestive health.
But whether the cereal companies want to admit it or not, many labeled as “healthy” are still loaded with sugar to make the cereals more palatable.
Low carb and keto-friendly cereal options don’t contain whole wheat and grains to comprise their cereal base. Instead, they use seeds and nuts to make a “cereal” satisfying and low carb.
These low carb cereals don’t rely on sugar to make their cereal taste good. They use keto-friendly sweeteners and ingredients like nut milk to provide flavor and an added crunch.
The Healthiest Cereal You Can Eat
If you’re not a keto dieter, one of the healthiest cereals you can eat is plain, old fashioned oats.
Oatmeal has long been a favorite for a nutrient and fiber-rich breakfast staple. And is often recommended as part of a balanced diet and weight loss plan. But it’s not suitable if you are following a keto diet.
If you are on a keto diet, a great option would be DIY muesli. It is like granola, but it’s typically eaten loose in milk rather than in little clusters. It is also best consumed raw.
Many muesli recipes include oats, but you can replace them with nuts and seeds. A great example would be flaked almonds, sunflower seeds, chia seeds, and flax seeds.
You can also sprinkle in a little unsweetened coconut milk for added taste and texture.
Provided you’re willing to put in a little extra effort to find it or make it yourself. Always be on the lookout for great low carb cereal options if you’re a cereal fanatic, and don’t be afraid to try something new!
Remember always to check the nutritional labels of the cereals you intend to buy to see exactly what you’re putting in your own body.
Going keto doesn’t have to mean that you toss the idea of cereals out the window. The goal is to avoid all those sugar-laden cereals we see lining our supermarket shelves.
That way, you can enjoy a comfortable and healthy keto cereal for your breakfast any day of the week without making any sacrifices.