What Are Keto Cereals, and Are They Any Good?


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Cereal is a staple breakfast meals. However in case you’re watching your carb consumption (or possibly even making an attempt out the ketogenic food plan), cereal has most likely turn into an off-limits breakfast meals. However because the meals trade is consistently adapting to the newest traits, there at the moment are tons of low-carb, or “keto” cereals in the marketplace, in addition to choices for these searching for grain-free or gluten-free options.

Most conventional cereals are loaded with carbs (round 50g per cup!), tons of sugar, and never a lot else nutritionally. For many who need a couple of carbs and sugar, they will decide up a field of low-carb cereal, like those reviewed right here.

Wait… must you even observe a keto food plan?

Keto was first devised to assist handle epilepsy, however now many fad dieters assume they will profit from getting solely about 5 p.c of their energy from carbs. Nevertheless, it may be argued that you just’re higher off with extra carbs than that. They’re your physique’s important supply of power, and drastically lowering your carb consumption can result in quite a few disagreeable unwanted effects.

That being mentioned, if you’d like a strategy to get pleasure from a paleo, low-carb, or keto cereal and get your carbs from different meals all through the day, then the choices under will help you try this. We evaluated how properly they mimic the normal cereal expertise, how they style, their texture, and their taste to formulate our complete keto cereal roundup.


Whole carbs: 9g; Web carbs: 5g. Energy: 140 per 1/4 cup (24g)

Score: 3 out of 5 spoons

That is principally an enormous bag of grain-free coconut flakes blended with blueberries, cranberries, currants, and strawberries, together with macadamia nuts, almonds, cashews, and sunflower and pumpkin seeds. Actually hearty, and actually chewy. It will be extra gratifying blended with one thing crunchy for extra texture or, for individuals who aren’t following a paleo food plan, added right into a little bit of unsweetened Greek yogurt.


2. Bubba’s Grain-Free Ungranola – Bourbon Vanilla

bubba's grain free ungranola | keto cereals

Whole carbs: 12g; Web carbs: 10g. Energy: 150 per 1/3 cup (28g)

Score: 4.5 out of 5 spoons

One of many favorites out of the entire cereals for its extra conventional style and texture, the consuming expertise is fairly near one thing like Honey Bunches of Oats. It’s made up of tremendous tasty clusters of coconut flakes, bananas chips, cashews, and sliced almonds. A number of good crunch makes it a extra fascinating chew, as an alternative of a soggy mush.


catalina crunch dark chocolate | keto cereals

Whole carbs: 14g; Web carbs: 5g. Energy: 100 per 1/2 cup (36g)

Score: 4.5 out of 5 spoons

These tasty squares appear like puffed-up Golden Grahams. They provide an enormous, satisfying chocolate taste from premium cacao powder, with a touch of nuttiness and plenty of crunch. Sweetness right here comes from stevia first, monk fruit second, so there’s much less of the bitter aftertaste you get from cereals sweetened with stevia alone.


4. Keto & Co Scorching Breakfast – Plain

keto & co | keto cereals

Whole carbs: 12g; Web carbs: 3g. Energy: 50 per 2 Tbsp (20g dry combine) plain | 150 cals. ready as directed

Score: 1 out of 5 spoons

This keto cereal was one of many blandest, most uninspired of the group. That being mentioned… in case you’re are a fan of Cream of Wheat, that is the selection for you (no judgment!). There’s not a lot to suggest right here so far as breakfast enjoyment, although it does supply some respectable coconut taste. One tablespoon of coconut oil is really helpful to extend the fats content material, and it positively wants it.


5. Magic Spoon – Cinnamon

magic spoon | keto cereals

Whole carbs: 15g; Web carbs: 4g. Energy: 140 per cup (37g)

Score: 4 out of 5 spoons

These Cheerios lookalikes actually hit the normal cereal nostalgia spot within the morning whenever you hear them clattering in your bowl. They’re surprisingly crunchy and are filled with a number of cinnamon spice. Two downsides: they’ve a tiny little bit of that bitter sugar substitute style from the addition of stevia, and chunks of the cereal can find yourself annoyingly sticking to your tooth.


nuco coconut crunch | keto cereals

Whole carbs: 18g; Web carbs: 10g. Energy: 160 per 30g

Score: 3.5 out of 5 spoons

Although a bit larger in carbs than the true keto cereals, that is most likely the closest you’ll get to a low-carb Corn Flakes various. The massive flakes have an amazing coconut taste and an gratifying trace of sweetness. One deviation from conventional cereal flakes is that they’re all flat, so they have an inclination to stay and clump collectively and type of turn into one large mass in your bowl and your mouth.


7. PaleoKrunch Grainless Granola – Unique

paleokrunch | keto cereals

Whole carbs: 16g; Web carbs: 9g. Energy: 225 per 1.5 oz. (43g)

Score: 3 out of 5 spoons

Branded as a paleo breakfast meals, this granola cereal nonetheless has a fairly low carb rely in comparison with different common cereals. The flavour is much like a conventional granola, like a gentle Nature Valley bar. A candy trace of honey coats the clusters of pumpkin seeds, almonds, and coconut — although the chunks had been slightly too large for spooning, you may simply break them up in your bowl.


8. Paleonola Grain Free Granola – Unique

paleonola | keto cereals

Whole carbs: 7g; Web carbs: 5g. Energy: 170 per ¼ cup (28g)

Score: 3.5 out of 5 spoons

Additionally aimed on the paleo crowd, this conventional granola cereal amplifies your breakfast expertise with a powerful cinnamon taste blended with dried berries for a extra various mouthfeel. There are all kinds of bite-sized clusters that add to a daily cereal expertise. All in all, a strong, low-carb morning meal.


9. Purely Elizabeth Grain-Free Granola – Coconut Cashew

purely elizabeth coconut cashew | keto cereals

Whole carbs: 10g; Web carbs: 8g. Energy: 170 per 1/3 cup, 30g

Score: 3 of of 5 spoons

There’s a strong nutty taste on this granola cereal, although the chunks of granola are bit too large in your bowl with out some pulverizing. It has quite a lot of cashews blended in with coconut flakes and sunflower seeds, all of that are caught along with cashew butter and a little bit of coconut sugar.


Ought to You Eat Keto Cereal?

Though the keto food plan is in style and efficient within the brief time period for some, it’s not extremely really helpful by most nutritionists. “It’s not sustainable,” says Andrea N. Giancoli, M.P.H., R.D.

That mentioned, going for a lower-carb meal, like a keto or paleo “cereal” is usually a good strategy to reduce excessive quantities of carbs and sugar out of your food plan whereas upping the consumption of fats and fiber. Most keto cereal concoctions are constructed from various levels of coconut, grain-free granola, nuts, and seeds — all of that are larger in fats and fiber than your regular cereal components.

Nevertheless, that additionally means larger energy, so you’ll want to examine the serving sizes and modify your consumption accordingly. “Simply because they’re keto, it doesn’t imply that they’re going to be calorie acceptable,” says Giancoli. “These energy can actually add up so that you’ve bought to watch out.”

Lastly, many keto cereals can include sugar alcohols, that are lower-calorie options to sugar, however are additionally tougher to digest. “It’s greatest to sugar alcohols as a result of they will trigger gastrointestinal misery,” Giancoli says. “In case you’re consuming quite a lot of them, you would possibly discover that your G.I. system is just not pleased.”


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