Keto Cereals

Keto cereals are perfect for tasty breakfast. They contain carbs, and you need to be careful choosing the right brand and amount.

Ideal keto breakfast is eggs and bacon but you need a variety of meal options. Eating eggs every morning can get boring very quickly.

So to remain in ketosis state, you need to consume less than 50 grams of carbs a day. Having a cup of cereal for breakfast can easily be half of your daily carbs’ intake. We recommend planning your daily keto meals carefully.

When you have cereal for breakfast make sure other daily meals contain as less carbs as possible. Watch out for vegetables, fruit, and nuts. Those are not obvious carbs, but they can sum up to a big amount if portions are bigger or you chose no-keto friendly products.

How many carbs Keto Cereals have?

Keto Cereals vary in carbs depending on brand and type of cereal. You need to watch out for net carbs.

Low carb keto cereals (1 cup serving):

Heart to heart cereal – 15 grams of total carbs: 10 grams of net carbs
Puffed rice cereal – 12.57 grams of total carbs: 12.37 grams of net carbs
Total whole grain cereal – 23 grams of total carbs: 20 grams of net carbs
Instant oats cereal – 22.44 grams of total carbs: 18.74 grams of net carbs
Cream of wheat – 22.69 grams of total carbs: 21.69 grams of net carbs

Another important product to consider is milk which often goes together with cereals. Dairy milk is also high in carbs, so it’s not keto-friendly.

And other milk to avoid: goat’s milk, rice and oat milk, and condensed sweetened milk.

Canned unsweetened coconut milk, almond milk, soy milk, macadamia nut milk, flax milk, cashew milk, and pea milk are keto-friendly.

Heavy cream is a good diary milk substitute for ketogenic diet.

Best Keto Cereals:

Magic Spoon: 10-15 grams of total carbs per serving, multiple flavours, free from gluten and sugar
Catalina Crunch Cereal: 14 grams of total carbs per serving, suitable for vegans, multiple flavours
Lakanto – 4 grams of net carbs
Lark Ellen Farm Granola – 6 grams of net carbs
Highkey – 3 grams of net carbs

Keto Cereals Recipes:

Coconut nuts cereal: mixed keto-friendly nuts (pili, macadamia, pecans), mixed seeds (chia, pumpkin seeds), coconut oil, and stevia. Mix all ingredients in a glass jar or a bowl. Coconut oil makes them stick together. But watch out for amounts of nuts and seeds not to exceed your daily carbs.
Strawberry coconut cereal: coconut flakes, stevia, strawberries, unsweetened almond milk, and coconut oil.
Chocolate cereal: dark chocolate, heavy cream, unsweetened almond or coconut milk, full-fat plain yogurt, and keto-friendly berries (blackberries, raspberries, strawberries). So mix all ingredients together and leave for some time before eating.

If you are bored with cereal or eggs, there are few other keto-friendly breakfast ideas:

Keto breakfast blueberry muffins: 3 eggs, 1 cup of blueberries, vanilla extract half a teaspoon, 3 cups of almond flour, baking powder 1,5 teaspoon, salt, and coconut oil 1/3 cup. So mix in a bowl flour, salt and baking powder. And add coconut oil and mix. Add eggs, vanilla and butter into the mixture. Mix with electric mixer. Add blueberries into the mixture. Put into the baking pan muffins shapes and fill those with prepared mixture. Bake for 25-30 minutes.

Chocolate smoothie: unsweetened cocoa powder, peanut or almond butter, and canned unsweetened coconut milk. Blend these 3 ingredients and enjoy the sweet morning taste!

Low carb keto overnight oats. This is a perfect easy-to-prepare breakfast which in spite of the name does not contain actual oats! So all you need is these 6 ingredients and 5 minutes preparation time:
hemp hearts, shredded coconut, chia seeds, cinnamon canned unsweetened coconut milk and keto-friendly yogurt
you mix all ingredients and put them into a glass jar which is placed in the fridge for the night

Feel free to top up your keto overnight oats with mixed berries or any other keto-friendly topping to your taste. Kindly see here some easy keto recipes with blueberries which can also be used for breakfast: https://freeketoeasy.com/carbs-blueberries/

Another keto breakfast option is protein shake. Try Premier one which contains only 4g per bottle: