Breakfast might be particularly difficult after transitioning to a ketogenic weight loss plan. Most breakfasts, notably candy ones, are excessive in carbs — particularly that time-honored staple: breakfast cereal.
One choice is to chop cereal out of your weight loss plan altogether, however if you happen to aren’t able to make the sacrifice, there’s no want to fret.
The development of the keto meals trade has allowed modern manufacturers to give you cereals that aren’t solely low-carb however truly provide a more healthy diet profile than conventional manufacturers.
Preserve studying to study the qualities of a very good keto cereal, which manufacturers we suggest on the keto weight loss plan, and which of them to keep away from.
Low in Web Carbs
Web carbs are the one greatest consideration on a keto weight loss plan. As a result of they’re the digestible type of carbs and are subsequently absorbed into the bloodstream, they have an effect on your blood sugar ranges and may kick you out of ketosis.
To learn the way many net carbs are in a meals, subtract the variety of indigestible carbohydrates and sugar alcohols from the variety of complete carbs. Indigestible carbohydrates embrace dietary fiber and sweeteners like allulose.
Happily, most keto manufacturers do the maths for you and point out the variety of web carbs per serving of their product. Most individuals can eat round 20-50 grams of web carbs complete per day on keto, so the less per cereal serving, the higher.
Excessive in Protein and Wholesome Fat
Each time potential, select cereals that provide some protein or fats, or each. Excessive protein and fats content material enhance satiety after a meal by slowing down digestion serving to you keep away from cravings between meals[*][*].
Protein additionally performs a job in different important physique processes like muscle development and upkeep, hormone manufacturing, immunity, and vitality manufacturing[*][*][*][*]. The features of dietary fats embrace offering vitality, hormone manufacturing, defending organs, and transporting fat-soluble nutritional vitamins[*].
Keto-friendly substances that add protein to cereal embrace nuts, seeds, collagen, and milk proteins (together with whey), whereas people who add fats embrace nuts, seeds, coconut oil, MCT oil, and cocoa butter.
Examine the diet labels of any keto cereals to seek out out the precise quantity of protein and fats current per serving so you may make the only option.
Wholesome Keto-friendly Sweeteners As a substitute of Added Sugars
To reinforce taste, most keto breakfast cereal manufacturers add sugar-free sweeteners to their product. Nonetheless, whereas they’re technically keto-friendly, not all sugar-free sweeteners are wholesome.
Pure sweeteners like stevia and monk fruit extract are finest as a result of they’re calorie-free, barely impression blood sugar ranges, and would possibly even provide some advantages like antioxidant exercise and supporting insulin sensitivity[*].
Different sweeteners like allulose and erythritol are additionally simply as acceptable for a wholesome keto weight loss plan.
Allulose is a low-carb sweetener that’s about 70% as candy as sugar however doesn’t present any absorbable energy and causes no adjustments to blood glucose. Erythritol is a sugar alcohol that’s made by the fermentation of glucose by microbes.
Some sugar-free cereals would possibly comprise sweeteners like maltitol, dextrose, polydextrose which are certainly low-carb however can nonetheless have an effect on your blood sugar ranges, so that you’ll wish to steer clear[*].
Now that you recognize what to search for in keto cereals and what to keep away from, right here’s our rigorously chosen record of the easiest manufacturers in the marketplace right this moment.
Excellent Keto Mallow Munch
Mallow Munch is a scrumptious keto cereal bar that tastes similar to a basic rice crispy bar (you recognize those we’re speaking about), however with out the grains you’re not allowed to have on keto.
These wholesome bars comprise solely high-quality substances together with milk protein, almond butter, sea salt, and vitamin E. Allulose, stevia, and monk fruit extract are the sweeteners of alternative in these bars, so you recognize they’re keto-friendly.
In every filling 90-calorie serving of Mallow Munch, you get solely 2 grams of web carbs with a strong 9 grams of protein, 3.5 grams of fats, and 6 grams of dietary fiber.
You’ll be able to get pleasure from Mallow Munch bars within the morning for breakfast, within the afternoon for a bit of pick-me-up, on-the-go, earlier than a exercise, or as a dessert.
The bars are available three flavors: Marshmallow, Chocolate, and Peanut Butter.
Excellent Keto Nola Bars
For a really filling snack that received’t spike your sugar ranges, strive a Perfect Keto Nola Bar. The bar is chewy like a daily granola bar however doesn’t comprise any grains or added sugar making it very keto-friendly.
Nola bars are made with wholesome, high-quality, keto-friendly substances like MCT oil, nuts, and darkish chocolate. They don’t comprise any added sugars, colours, fillers, or synthetic preservatives. They’re sweetened with stevia, monk fruit extract, and allulose.
Every energy-packed, 140-calorie bar accommodates a mere 2 grams of web carbs with 12 grams of nourishing wholesome fat, 3 grams of protein, and 6 grams of fiber.
You’ll be able to have a Nola Bar for breakfast, as a handy snack, or perhaps a dessert. They arrive in Coconut Chocolate Chip and Peanut Butter flavors.
Magic Spoon Cereal
Magic Spoon is an completely low-carb cereal model. Their promoting factors are that their merchandise are excessive in protein, low in sugar and carbs, keto-friendly, and gluten-free.
Accessible flavors embrace Cocoa, Frosted, Fruity, Blueberry, Peanut Butter, Maple Waffle, Cookies N’ Cream, and Cinnamon.
Every serving of Magic Spoon accommodates 4 grams of web carbs, 14 grams of protein, 9 grams of fats, and 140 energy. Magic Spoon can also be freed from any synthetic preservatives, added sugar, and sugar alcohols.
Since Magic Spoon is low in dietary fiber (1 gram per serving), for a wholesome breakfast, you possibly can strive pairing it with fiber-rich keto foods like nuts, seeds, and low-carb fruit.
Catalina Crunch Cereal
For anybody who prefers their cereal on the additional crunchy facet, Catalina Crunch’s low-carb breakfast cereal is made for you. As a substitute of grains, the cereal is made with Catalina flour, a pea protein mix that could be very low in carbs.
Whereas pea protein isn’t precisely a high-quality protein supply (and subsequently shouldn’t be a staple for that objective), it’s nonetheless keto-friendly.
All of the substances are pure and don’t embrace any synthetic flavors, colours, or sweeteners. Catalina sweetens their cereal utilizing stevia and monk fruit extract.
Every serving of Catalina Crunch accommodates 5 grams of web carbs, 5 grams of fats, 11 grams of protein, 9 grams of fiber, and 110 energy.
The cereal is available in eight flavors: Chocolate Peanut Butter, Fruity, Darkish Chocolate, Cinnamon Toast, Maple Waffle, Honey Graham, Chocolate Banana, and Mint Chocolate Chip.
Lakanto Keto Granola
It’s possible you’ll know Lakanto as a well-liked producer of monk fruit-based sweetener and associated merchandise, and so they’ve lately branched out into providing keto granola and different ready-to-eat merchandise.
True granola isn’t keto-friendly as a result of it accommodates oats, which is why the first substances listed below are coconut, sunflower seeds, almonds, and chocolate chips.
Every serving of Lakanto Keto Granola accommodates 2 grams of web carbs, 13 grams of fats, 4 grams of fiber, 3 grams of protein, and 150 energy. The Berry Crunch taste accommodates 3 grams of web carbs.
You’ll be able to eat Lakanto Granola in milk similar to breakfast cereal, add it to a yogurt bowl, mix it in a smoothie, or eat it as it’s.
The granola is available in three flavors: Cinnamon Almond Crunch, Berry Crunch, and Chocolate Crunch.
Schoolyard Snacks Low-carb Keto Cereal
As their title suggests, Schoolyard Snacks presents a line of keto-friendly snacks, together with cereal in addition to cheese puffs. Of their phrases, they’ve “reinvented our favourite carb-loaded cereals and snacks from childhood by changing the carbs and sugar with high-quality protein and monk fruit.”
This puffed cereal product makes our high ten record for 2 good causes — high-quality keto substances and a exceptional 1 gram of web carbs.
The cereal is made with all-natural substances like milk protein and cocoa and accommodates no synthetic flavors, colours, sweeteners, or fillers.
Every bag of Schoolyard Snacks Cereal accommodates a formidable 90 energy, 1 gram of web carbs, 16 grams of protein, and three.5 grams of fats.
Schoolyard Snacks Cereal isn’t an excellent supply of fiber. However no large deal — to bump up the fiber content material of your meal, you possibly can simply pair the cereal with some nuts or seeds (or eat extra veggies or different fiber-rich meals later within the day).
The cereal is available in 5 flavors: Fruity, Peanut Butter, Cookies N’ Cream, Cocoa, and Cinnamon Bun.
NuTrail Keto Nut Granola
NuTrail presents a keto-friendly, nut-based line of snacks and different meals together with nut granolas, glazed pecans, and baking mixes.
Nutrail Granola is a crunchy mix made utilizing pecans, sunflower seeds, pumpkin seeds, coconut chips, almonds, hazelnuts, butter, monk fruit, and pure taste.
The record of substances doesn’t comprise any synthetic colours, flavors, preservatives, or sweeteners. The granola is sweetened with solely monk fruit extract and no different sweeteners.
Every serving of Nutrail Granola accommodates 2 grams of web carbs, 14 grams of fats, 5 grams of protein, and 160 energy.
The granola might be eaten by itself as a snack or added to take advantage of to make a cereal bowl. The protein content material of Nutrail isn’t optimum, however pairing it with a hard-boiled egg or two at breakfast-time can shortly steadiness your meal.
A phrase to the sensible: it’s finest to portion this granola earlier than consuming as every bag accommodates ten servings. Consuming proper out of the bag might lead to unintended overeating.
Nutrail Keto Nut Granola is available in six flavors: Cinnamon, Cinnamon Pecan, Cacao, Vanilla Strawberry, Vanilla Raspberry, and Vanilla Blueberry.
Julian Bakery proGranola
Julian Bakery proGranola is very distinctive as a result of it accommodates Bacillus Coagulans, a probiotic pressure of micro organism with potential well being advantages for the intestine[*].
The granola is a mix of 4 nutritious seeds: pumpkin, chia, flax, and sesame. It accommodates no synthetic components like colours, synthetic sweeteners, or preservatives and is sweetened with pure monk fruit extract.
Every serving of proGranola accommodates 2 web carbs, 12 grams of protein, 12 grams of fiber, 4.5 grams of fats, and solely 97 energy.
The granola is well-balanced, however if you happen to’d like extra energy or wholesome fat, you possibly can bump up the fats with some full-fat yogurt or by pairing it with cheese when snacking.
Julian Bakery proGranola is available in 5 flavors: Vanilla Cinnamon Cluster, Peanut Butter Cluster, Espresso Cluster, Primal Peanut Butter Cluster, and Vegan Vanilla.
Diabetic Kitchen Granola Cereal
For a cereal that tastes good scorching or chilly, Diabetic Kitchen’s Granola is our beneficial choice. Whereas the model clearly caters to individuals dwelling with diabetes, it’s additionally 100% keto-friendly.
Their granola is a mixture of many nutritious nuts and seeds together with almonds, pecans, sunflower seeds, and pumpkin seeds.
It’s additionally gluten-free and doesn’t comprise any synthetic preservatives, sweeteners, or flavors. The granola, nevertheless, accommodates a small quantity of puffed brown rice — however thankfully, it isn’t in portions massive sufficient to hike the web carb content material, so don’t fear.
Every serving of Diabetic Kitchen Granola Cereal accommodates 3 web carbs, 14 grams of fats, 4 grams of fats, 5 grams of fiber, and 160 energy.
The cereal is available in two flavors: Cinnamon Pecan and Almond Butter.
Nature’s Path Natural Keto Cereal
In contrast to most keto cereals, Nature’s path doesn’t comprise any milk protein. This makes the cereal a primary alternative for anybody following a plant-based weight loss plan or who’s lactose illiberal.
As a substitute of milk protein isolates, Nature’s Path makes use of pea protein, navy bean flour, and mung bean to spice up protein content material.
It’s essential to notice that Nature’s Path accommodates small quantities of potato fiber and tapioca starch. Whereas these would usually make a meals non-keto, Nature’s Path’s carbohydrate content material continues to be very keto-friendly.
Every cup of Nature’s Path accommodates 3 grams of web carbs, 7 grams of protein, 2.5 grams of fats, 10 grams of dietary fiber, and 110 energy.
Nature’s Path is available in two flavors: Darkish Chocolate and Cinnamon Toast.
NUCO Coconut Crunch
We’ll name this one a close to miss for anybody on the keto weight loss plan. NUCO’s three-ingredient cereal can be acceptable for keto-dieters that get pleasure from coconut-flavored meals if solely it wasn’t for the ten grams of web carbs per serving.
In any other case, the cereal is top of the range with solely three pure and natural substances: coconut water, coconut meat, and sadly, palm starch. The cereal additionally accommodates no synthetic flavors, preservatives, sweeteners, or colours.
Apart from the excessive web carbs, the cereal has a wealthy diet profile with every serving offering 9 grams of fats, 8 grams of dietary fiber, and 160 energy.
Remember the fact that the vast majority of individuals danger exiting ketosis in the event that they devour greater than 20 grams of web carbs per day, and it’s typically not a good suggestion to devour 50% of your every day carb allowance in a single serving at breakfast.
That mentioned, if you happen to’re low-carb and never strict keto, NUCO is unquestionably value contemplating.
Wildway Keto Scorching Cereal
Though Wildway Cereal is a grain-free cereal, it doesn’t match so nicely on keto for most individuals due to the variety of web carbs per serving (7 to 10 grams relying on the flavour).
The cereal additionally accommodates 5 grams of added sugars in every serving, which isn’t a deal-breaker in and of itself however continues to be greater than we’d prefer to see on the label.
Wildway is made with all-natural substances like flaxseed, walnuts, coconut, and cashews and accommodates no synthetic components.
It even has a wealthy diet profile with one serving offering 20 grams of fats, 8 grams of fiber, 7 grams of protein, and 270 energy.
The cereal is obtainable in 4 flavors: Blueberry, Unique, Coconut, and Toasted Coconut.
Three Needs Unsweetened Cereal
Three Needs’ grain-free cereal doesn’t make the minimize by way of being keto-friendly due to the excessive web carb rely and low fats content material.
The cereal is vegan and is nice for these with soy, gluten, and nut allergy symptoms however merely not an ideal choice for keto dieters.
Every serving of Three Needs Unsweetened Cereal accommodates 12 grams of web carbs, 2 grams of fats, 8 grams of protein, and 110 energy.
Purely Elizabeth Grain-Free Cauli Scorching Cereal
Purely Elizabeth cereal is made utilizing freeze-dried cauliflower which supplies a cereal-like texture with out including grains. (Skeptical of the cauliflower? In response to one reviewer, “It turns into the identical consistency as regular oatmeal.” We’ll take their phrase for it.)
It accommodates different nutritious substances like coconut and flax seeds. Nonetheless, it nonetheless can’t match on a ketogenic weight loss plan.
Every serving of the cereal accommodates 12 grams of web carbs, 11 grams of fats, 8 grams of protein, 4 grams of added sugar, and 190 energy.
The Takeaway: Greatest Keto Cereals
You don’t have to surrender cereal on a low-carb weight loss plan so long as you keep in mind to decide on the proper one. Good keto cereal should be low in web carbs, comprise keto-friendly sweeteners, and ideally present some protein or fats.
For a nutritionally balanced meal, you possibly can at all times pair your cereal with different nutritious meals like yogurt, low-carb fruit, and cheese.
At all times learn the diet info on the packaging when attempting a brand new keto cereal model to make sure that it helps your diet objectives.