Do you really miss cereal? I feel you, those cravings can be unmotivating.
Does ketogenic lifestyle mean you need to say no to cereals forever? Fortunately, no.
There are actually several keto cereal brands out there - so you can enjoy a crunchy breakfast and still stay in ketosis.
You just need to be extremely careful when picking the right ones aaand eat them in moderation, as most of them still contain sugar to some extent.
Most of low-carb cereal brands are based of nuts, instead of grains, which also means its also packed with fats.
Swap cow-milk with a substitute
Now, before we dive deep into the ketogenic cereal world, keep in mind that you should also swap out the whole cow's milk with a milk substitute like almond milk.
This is important because the "usual" cow milk will likely have an effect on your blood sugar.
My best suggestion is to use Silk Almond Milk. This almond milk is made from non-GMO verified almonds grown in California.
It's has a mildly nutty taste and a bit sweeter than whole cow's milk but a little more dense.
And it's extremely keto friendly - only 30 calories per serving, absolutely no added sugar and ZERO net carbs.
Serving size: 1 Cup (240mL)
Calories: 30 Total fat: 2.5g Net Carbs: 0g Protein: 1g
1. Diabetic Kitchen Granola Cereal
Diabetic Kitchen is a company that focuses on producing diabetic friendly products. This is a good news for ketoers as most of those don't kick you out of ketosis.
Diabetic Kitchen cereal ingredients are nuts, seeds and prebiotic fiber. It's free from GMO, added sugars, artificial sweeteners and sugar alcohols.
It's flavored with Cinnamon and natural keto-friendly sweeteners like Stevia and Monk Fruit.
This cereal is great if you are diabetic, on keto or LCHF diet. Because it's high in fiber (5g) and low in carbs (3g of net carbs).
You can eat it hot or cold, as a breakfast or a keto snack.
The package I got had cereal inside as chunks, instead of small seeds, which I don't mind.
Serving size: 1/3 Cup (31 g)
Calories: 160 Total fat: 14g Net Carbs: 3g Protein: 4g
2. HighKey Snacks Instant Hot Cereal
As HighKey Snacks state on their website, they create snacks that let you fill up on great taste without slowing you down, by using simple and clean ingredients.
Main ingredients are hemp, coconut, flax, chia, and sunflower seeds. It's grain and gluten free, with no added sugar and high in fiber.
It's sweetened with keto-friendly natural sweetener Stevia and Monk Fruit. One serving comes with only 1 gram of net carbs and whopping 9 grams of protein.
At their website they also offer a no-hassle 100% Satisfaction Guarantee for every product purchased online and provide a full refund, no questions asked.
That's definitely a nice touch and provides certainty that they stand behind their products.
If you have been craving for oatmeal since you started your keto journey, then give this one a shot.
Serving size: 1/3 Cup (35 g)
Calories: 170 Total fat: 14g Net Carbs: 1g Protein: 9g
3. Keto & Co Hot Breakfast
Keto & Co produce ultra low-carb ketogenic foods, and the founder Ted has also been following keto since 2014. So, made by ketoers for ketoers.
As they state on their website, Keto Hot Breakfast is a cozy way to start your day.
It's made mainly from coconut, and has a texture similar to oatmeal or grits, but waaay lower in calories and carbs.
The "plain" one is sweetened with natural Stevia and "peaches and cream" with natural Erythritol and Monk Fruit.
The macros are quite keto friendly, with only 4 grams of net carbs per serving. But it has only 2 grams of total fat.
This is not bad, but keto requires more fat, so I suggest adding some MCT oil there.
My experience is that the texture is not quite oatmeal material, but good enough, and the flavor is there. Just throw in some pecans and you are good to go.
Serving size: 2 tbsp (20g)
Calories: 160 Total fat: 2g Net Carbs: 4g Protein: 3g
4. Wholesome Protein Cereal
Wholesome Provisions offer an array of products that are keto-friendly, high in protein, high in fiber and loaded with vitamins and minerals. And all products are produced in U.S.
It's keto friendly with only 4 grams of net carbs and whopping 15 grams of heart-healthy soy plant protein.
It's 100% free of aspartame, cholesterol, trans fats and animals - making it a great choice for vegetarians.
As they state on their website, this cereal is best paired with unsweetened almond milk.
My experience was that it was surprisingly filling and it really tastes better with almond milk than regular milk.
Serving size: 1 Packet (29.0g)
Calories: 160 Total fat: 3g Net Carbs: 4g Protein: 15g
5. Julian Bakery ProGranola Cereal
If you are on keto, the chances are you already know some of Juliab Bakery delicious low-carb keto treats - cereal is no different.
Although this is promoted as Paleo Cereal, it's 100% keto approved as well. It's free of gluten, grain, soy and sugar.
One serving comes with whopping 12 grams of fiber - that's crazy amount, and only 2 grams of net carbs. The high carb content curbs appetite without bloating.
It's sweetened with natural keto friendly sweetener Monk Fruit. It's also works perfectly as a crunchy keto snack.
This is actually a great substitute for granola, if you are craving some crunchy keto snacks.
Serving size: 1/2 Cup (37 g)
Calories: 97 Total fat: 4.5g Net Carbs: 2g Protein: 12g
6. ELAN Keto Dark Chocolate Granola
Elan granola is a producer of low sugar granola made to be a balanced meal of its own.
It's made with crushed cacao beans and mixed with coconut for a keto friendly chocolate coating. And it's free of processed, artificial, or cheap filler ingredients.
Elan also provides a satisfaction guarantee and a refund if not happy with the product. Again, it shows that company stands behind their product.
Now, a fair warning. It has 2 grams of added sugar, but net carbs are still 4 grams per serving. This is technically keto friendly, if it fits your daily macros then you are good to go.
The keto flavor is perfectly great to eat all its own, but you can also mix it with almond milk or low-carb Greek Yogurt.
This will make the texture more chewy, if you want more crunch then just eat it straight out of the bag.
Serving size: 1/3 Cup (30g)
Calories: 170 Total fat: 16g Net Carbs: 4g Protein: 4g
7. BariWise Low-Carb Oatmeal
BariWise is created by Bariatric Choice and their products are nutritionally concentrated to give the most value for every calorie consumed.
It's free from trans fats, saturated fats and aspartame. One serving has 6 grams of net carbs and whopping 15 grams of protein.
The carb content is little bit higher than other products in this list, but if it fits your keto macros then it's good to go.
I've only tried the regular flavor, but I find it plenty tasty. And the only downside was that one packet makes a pretty small serving for my taste.
As a conclusion, it's a great replacement to regular oatmeal if this is what you are craving during keto.
Serving size: 1 Packet (26.6 g)
Calories: 100 Total fat: 1g Net Carbs: 6g Protein: 15g
8. Kitchfix Grain-Free Paleo Granola
Kitchfix is a small company focusing on producing paleo friendly products, by limiting grains and refined sugars in them. Also they have no secret ingredients.
Kitchfix Granola is paleo friendly and made for people who eat clean and gluten free.
As it's not specifically made for keto, it's lightly sweetened with natural coconut and maple syrup. But doesn't contain refined sugar nor corn syrup.
The macros are so-so for keto: 7 grams of net carbs and whopping 13 grams of healthy fats. From the net carbs department, if you manage to fit it into your menu then go for it.
Otherwise I suggest choosing some other brand from this list.
This granola has quite nutty taste with a touch of sweetness. Also, the bag is half clusters and loose granola.
Serving size: 28g
Calories: 170 Total fat: 13g Net Carbs: 7g Protein: 5g
9. KZ Clean Eating Breakfast Cereal
KZ Clean Eating is a Swedish brand representing a lifestyle of health and fitness.
It combines Scandinavian approach to food and design.
This cereal is mainly made from pumpkin seeds, cinnamon, coconut chips, cold-pressed coconut oil and nuts.
It's free of sugar, gluten and GMOs.
KZ cereal is sweetened with keto friendly Erythritol and it's vegan approved as well.
It's extremely keto friendly, as one serving comes with whopping 14 grams of healthy fats and ZERO net carbs.
The texture is quite chunky just as its meant to be.
Serving size: 1/20 (approx. 25g or 1/4 cup)
Calories: 165 Total fat: 14g Net Carbs: 0g Protein: 4g
10. Sola Granola
The SOLA company is created by Chef Ryan Turner, a culinary expert in low-carb diets.
Main ingredients include almonds, coconut, pecans and soy. It also works as a great crunchy keto snack by its own.
Although it has 2 grams of added sugar per serving, it's technically a keto friendly.
If you know what you are doing then this may be the flavor to test out. But plan your macros accordingly to accommodate for this.
If you are a keto newbie, then I suggest choosing other cereal brands with lower net carbs and natural sweeteners.
Oh, and another thing is that this granola contains tiny bit of maltitol, which can spike blood sugar. Now they state on their site that there's so little of it that it doesn't have an effect, but our bodies act differently.
I actually measured my blood sugar with a ketone meter. I need to say that the taste was great and second my blood sugar didn't spike. But this is just my experience.
Serving size: 1/3 Cup (30 g)
Calories: 140 Total fat: 10g Net Carbs: 3g Protein: 8g
11. Pure Traditions Instant Hot Cereal
Pure Traditions is creating health sustaining and nutrient-dense Paleo foods that also happen to be delicious.
The main ingredients include organic coconut, almond, pecan, chia seed, flaxseed, cinnamon and Konjac Root.
This Instant Hot Cereal is Paleo and keto approved, with only 2 grams of net carbs and crazy 17 grams of healthy fats. That's a lot of fat!
It comes in a convenient resealable bag which makes it great if you are at the office or even camping.
It has a light nutty flavor with the aroma of cinnamon and coconut.
I haven't experienced any bloating with this brand (usually its more an issue with grain based cereal).
Serving size: 1/3 Cup (32 g)
Calories: 190 Total fat: 17g Net Carbs: 2g Protein: 5g
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Alex is editor in chief of Bodyketosis, an author, low-carb enthusiast and a recovering chubby guy who reclaimed his health using the ketogenic lifestyle. The need for the keto life began after his aunt and cousin were diagnosed with type 2 diabetes and he was next in line. Through personal experience and extensive scientific research, Alex offers insightful tips for everything keto.