When you opted to try the keto diet, you knew you would have to cut waaaay back on carbs. But one meal of the day in particular tends to be pretty carb-heavy–breakfast. Hello, bagels, pastries, pancakes, and…cereal.
“Cereal by definition is a grain, which is a high-carb food,” says Danielle Schaub, RD, culinary and nutrition manager for Territory Foods. “There is also little fat in grains, which makes 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 actually a bunch of low-carb, keto-friendly cereals on the market…and no, they don’t taste like styrofoam. Most of them would even be appetizing to people not on the keto diet.
“A keto-friendly cereal will be relatively low in carbs, have lots of fiber and some protein,” says Schaub, who explains that a high-fiber content will result in fewer net carbs, while protein helps slow down the digestion of carbs and makes you feel fuller.
Here are 16 cereal products to give your usual breakfast bowl a keto makeover.
With only 3 grams carbs, Schaub says this is one of the most popular keto cereals (the 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, which is one of the main things you should look for in a keto-friendly cereal.
Why not crunch on some chocolate? Reviewers of this the taste to being like ‘nutty chocolate Rice Krispies.’ That is, if Rice Krispies on had 3g carbs.
This is about as close as you can get to carbs. The Cereal School has only 1 gram, but still boasts an impressive 16 grams of protein.
One caveat, per Schaub: “It’s made with milk protein, so just be aware if you have a dairy intolerance.”
Did you forget that oatmeal kinda counts as cereal? In general, oatmeal is off the keto breakfast list, too, but not with this grain-free Made with hemp, chia seeds, coconut, and other goodies, this one will warm you up while keeping your carb count nice and low.
These puffs are a lot like cereal but can also be sprinkled a top other dishes for a protein boost.
With a flavor that reminds you of fall in a bowl, this keto-friendly (it has carbs per serving) granola cereal will be a favorite on chilly, crisp mornings.
Almonds, coconut, pumpkin seeds, oh my! What isn’t in this bowl of goodies? Oh, right…carbs (there are only six net carbs per serving).
Schaub says she highly these portable on-the-go cups, because the nutrient (of 10 grams carbs and 20 grams of fat) is actually ideal for keto.
Don’t shy away from this one because it has 14 grams carbs; Schaub says its 12 grams of protein is enough to keep you satisfied after eating it.
If you want a totally grain-free cereal, opt for breakfast muesli like this one with cinnamon coconut ribbons, almonds, pecans, sunflower seeds, and bit of dried cherry (I mean, you’re drooling, right? I’m drooling!). You can easily make your own at home, too, says Schaub.
~High key~ this may your new favorite oatmeal. Because it is sweetened with monk fruit, you can enjoy the sweet taste of maple syrup, without all the sugar.
With egg-white protein, this cereal not only keeps carbs low, it gives you a majorly filling boost of protein that will last you at least until lunchtime.
Chocoholics, rejoice. These tasty little O’s are not only chocolatey, they’re packed with 15 grams of protein and only carbs. You’ll be back for seconds tomorrow a.m., we promise.
With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate–and an carb count of 6 grams or less–you can’t really go wrong with the Sola brand of gluten-free granola to start your day.
Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in at carbs per serving. If you’re a fan of the classics, this might be your preferred carb-indulgence.
At carbs (no fiber in these, sorry!), Special K’s sweet flakes hit the spot in more ways than one. They’re not your everyday keto-friendly cereal for sure, but that doesn’t mean you can’t ever make room for them in your diet.