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Is Cereal Keto?

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  Published on December 16th, 2022
  Reading time: 4 minutes
  Last modified December 5th, 2022
Is cereal keto

You woke up late and you need something quick to satisfy you before you head off to work. A bowl of cereal fits the bill, and it’s what many of us grew up eating for breakfast: it’s crunchy, sweet, delicious, and doesn’t require any time to prepare. However, you may wonder whether this food is going to fit into a keto diet. Is cereal keto or is this another food that is off-limits to those following a very low-carb lifestyle? 

In some scenarios, you might be able to find keto-friendly cereals at the store or online. Most traditional cereals, however, have too much sugar and too many carbs to keep your body in a state of ketosis. Fortunately, there are several homemade options that are just as delicious and simple for a busy morning.

Is Cereal Keto?

If you started the keto lifestyle in order to lose weight, then you likely already know that most of the cereals on supermarket shelves aren’t diet-friendly. Cinnamon Toast Crunch, Fruit Loops, and even Cheerios are all high in sugar and made from processed carbs. They have minimal nutritional benefits with very little fiber or protein. You are likely consuming them because they taste good, not because they’re great for your health.

The other thing to consider when weighing whether cereal is keto-friendly is how you intend to eat it. While some people do eat their cereal dry, most want to eat it with cow’s milk. Milk does have some nutritional value in the form of vitamins and minerals, but it is also high in carbs. A single cup of 3.25 percent milkfat has more than 11 grams of carbs. [1]

The good news is that if you can find a keto-friendly cereal, you don’t necessarily have to eat it dry. You can substitute dairy milk for unsweetened, plain almond milk which has very few carbs and packs a protein punch into your diet. [2]

Many brands recognize that the keto fad is here to stay because people are seeing real, tangible results. If you spend enough time perusing the cereal aisle or if you don’t mind ordering groceries online, you might be able to find some keto cereals that you can add to your morning routine such as Magic Spoon. The only downside is that they are often quite expensive.

 If you are determined to consume cereal in the morning, you might want to consider switching to granola. While many store-bought granola options are not keto-friendly (just like cereal), you can find some that are heavy on nuts and have no grains. This is definitely a keto-friendly option that you can still enjoy with some unsweetened plain almond milk. 

Homemade Keto Cereal Recipes

Keto cereal

For those who are looking for quick and easy breakfast ideas that align with a keto lifestyle, the best option is to make your own food. This gives you the best insight into what ingredients something contains and allows you to keep tabs on your macros. You can easily limit the amount of sugar that you would ordinarily find in commercial cereals or substitute it for an artificial sweetener that is keto-friendly.

Using just a handful of ingredients, most of which you likely already have on hand, you can whip up a quick batch of ketogenic cereal. This recipe is heavy on the nuts, using both almonds and walnuts. Along with unsweetened coconut flakes, an egg white, some chia seeds, and a touch of vanilla extract, you will have a satisfying morning meal. For something a little different, this keto cereal recipe uses pork rinds for crunch, along with cashews, almonds, coconut, and cinnamon. 

Keto enthusiasts who don’t want to make oven-baked cereal can try their hand at a cold form of oatmeal that’s sure to satisfy them. Packed with cauliflower “oats” and delicious spices like cinnamon, nutmeg, and cloves, this overnight oatmeal is ready and waiting for you in the mornings. These keto noatmeal cauliflower overnight “oats” will give you plenty of time for more important things in the morning.

If hot cereal is more your thing in the mornings, then you will love this maple pecan keto oatmeal with cinnamon and brown “sugar.” It takes just five minutes to warm up a serving or two of this easy oatmeal, and it will stick to your ribs for hours to come.  Decadently filled with pecans, keto maple syrup, heavy cream, and more, you will find that this recipe delights you each morning and keeps you feeling full.

Finding the Right Keto Cereals

While the cereals you’re used to may not be the most keto-friendly options around, there are plenty of ways to still enjoy cereal on the keto diet. From crunchy keto cereals to hot cereal loaded with pecans and brown “sugar,” you have plenty of options to get a quick breakfast on the go. If you can stick to some of these recipes, you will still be able to enjoy your morning meal without worrying about being kicked out of ketosis.

Ashley Simpson is a freelance writer dedicated to helping people improve their lives -- in every way possible. She understands that food and diet are necessary components to a healthy lifestyle and experiments with both. When she isn't typing away, she enjoys spending time with her husband and son.



Milk, whole, 3.25% milkfat, with added vitamin D. U.S. Department of Agriculture. (n.d.). Retrieved November 12, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/335240/nutrients 


Almond milk, unsweetened, plain, refrigerated. U.S. Department of Agriculture. (n.d.). Retrieved November 12, 2022, from https://fdc.nal.usda.gov/fdc-app.html#/food-details/335240/nutrients 

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