Cereals are a breakfast staple. But if you’re watching your carb intake (or maybe even trying the ketogenic diet), cereal has probably become a no-go breakfast food. But as the food industry constantly adapts to the latest trends, there are now tons of low carb or “keto” cereals on the market, as well as options for those looking for grain-free or gluten-free alternatives.
Most traditional cereals are loaded with carbohydrates (about 50g per cup!), tons of sugar, and not much else nutritionally. For those who want some carbs and sugar, they can get a box of low carb cereal, like the ones reviewed here.
Wait…should you even be on a keto diet?
Keto was first designed to help manage epilepsy, but now many fad diets believe they can benefit from about 5% of their calories from carbs. However, it’s safe to say that you’re better off with more carbs than that. They are your body’s main source of energy and drastically reducing your carbohydrate intake can lead to a number of nasty side effects.
That being said, if you want a way to enjoy a paleo, low carb, or keto cereal and get your carbs from other foods throughout the day, the options below can help. do it. We evaluated how well they mimic the traditional cereal experience, taste, texture, and flavor to formulate our comprehensive keto cereal roundup.
Total carbohydrates: 9g; Net carbs: 5g. Calories: 140 per 1/4 cup (24 g)
Rating: 3 out of 5 scoops
It’s basically a big bag of grain-free coconut flakes mixed with blueberries, cranberries, currants, and strawberries, along with macadamia nuts, almonds, cashews, and pecan seeds. sunflower and pumpkin. Really rich and really soft. It would be nicer mixed with something crunchy for extra texture or, for those not on a paleo diet, added to some unsweetened Greek yogurt.
2. Bubba’s Grain Free Ungranola – Vanilla bourbon
Total carbohydrates: 12g; Net carbs: 10g. Calories: 150 per 1/3 cup (28 g)
Rating: 4.5 out of 5 scoops
A favorite of all cereals for its more traditional taste and texture, the cooking experience is pretty close to something like Honey Bunches of Oats. It’s made with super tasty clusters of coconut flakes, banana chips, cashews, and sliced almonds. Lots of good crunch makes it a more interesting bite, instead of soggy porridge.
Total carbohydrates: 14g; Net carbs: 5g. Calories: 100 per 1/2 cup (36 g)
Rating: 4.5 out of 5 scoops
These tasty squares look like puffy Golden Grahams. They deliver a big, satisfying chocolate flavor from premium cocoa powder, with a hint of nuttiness and plenty of crunch. The sweetness here comes from the stevia first, the monk fruit second, so there’s less of a bitter aftertaste than you get from cereals sweetened with stevia alone.
4. Keto & Co Hot Breakfast – Plain
Total carbohydrates: 12g; Net carbs: 3g. Calories: 50 per 2 tbsp (20g dry mix) plain | 150 cal. prepared as directed
Rating: 1 in 5 spoon
This keto cereal was one of the most bland and uninspired of the bunch. That being said… if you’re a fan of Cream of Wheat, this is the choice for you (non-judgmental!). There’s not much to recommend here when it comes to breakfast enjoyment, although it does offer a good coconut flavor. A tablespoon of coconut oil is recommended to increase the fat content, and she really needs it.
5. Magic Spoon – Cinnamon
Total carbohydrates: 15g; Net carbs: 4g. Calories: 140 per cup (37g)
Rating: 4 out of 5 scoops
These lookalike Cheerios really hit the traditional morning cereal nostalgia when you hear them smack into your bowl. They are surprisingly crunchy and bursting with cinnamon spice. Two downsides: they have a tiny bit of that bitter sugar substitute taste from the added stevia, and bits of cereal can end up sticking annoyingly to your teeth.
Total carbohydrates: 18g; Net carbs: 10g. Calories: 160 for 30g
Rating: 3.5 out of 5 scoops
Although a bit higher in carbs than real keto cereal, this is probably the closest thing to a low carb corn flake alternative. The large flakes have an excellent coconut flavor and a pleasant hint of sweetness. One difference from traditional cereal flakes is that they’re all flat, so they tend to stick and clump together and become a kind of big lump in your bowl and mouth.
7. PaleoKrunch Grain Free Granola – Original
Total carbohydrates: 16g; Net Carbs: 9g. Calories: 225 per 1.5 oz. (43g)
Rating: 3 out of 5 scoops
Considered a paleo breakfast food, this granola cereal still has a fairly low carb count compared to other regular cereals. The flavor is similar to a traditional granola, like a Nature Valley chewy bar. A sweet hint of honey coats the clusters of pumpkin seeds, almonds, and coconut — although the chunks were a bit too big to spoon, you could easily break them up in your bowl.
8. Paleonola Grain Free Granola – Original
Total carbohydrates: 7g; Net carbs: 5g. Calories: 170 per ¼ cup (28 g)
Rating: 3.5 out of 5 scoops
Also aimed at the paleo crowd, this traditional granola cereal amps up your breakfast experience with a strong cinnamon flavor blended with dried berries for a more varied mouthfeel. There are a wide variety of bite-sized clusters that add to a regular cereal experience. All in all, a solid, low carb morning meal.
9. Purely Elizabeth Grain Free Granola – cashew coconut
Total carbohydrates: 10g; Net carbs: 8g. Calories: 170 per 1/3 cup, 30g
Rating: 3 out of 5 scoops
There’s a solid, nutty flavor to this granola cereal, although the granola chunks will be a little too big in your bowl without being pulverized. It has lots of cashews mixed with coconut flakes and sunflower seeds, all of which are glued together with cashew butter and a bit of coconut sugar.
Should You Eat Keto Cereals?
Although the keto diet is popular and effective in the short term for some, it is not highly recommended by most nutritionists. “It’s not sustainable,” says Andrea N. Giancoli, MPH, RD
That said, opting for a low-carb meal, like a keto or paleo “cereal,” can be a good way to cut large amounts of carbs and sugar from your diet while increasing fat and sugar intake. fibers. Most keto cereal concoctions are made with varying degrees of coconut, grain-free granola, nuts, and seeds, all of which are higher in fat and fiber than your normal cereal ingredients.
However, it also means more calories, so be sure to check portion sizes and adjust your intake accordingly. “Just because they’re keto doesn’t mean they’ll be calorie appropriate,” says Giancoli. “Those calories can really add up, so you have to be careful.”
Finally, many keto cereals may contain sugar alcohols, which are lower calorie alternatives to sugar, but are also harder to digest. “It is preferable to sweeten alcohols because they can cause gastrointestinal upset“says Giancoli. “If you consume a lot of it, you may find that your gastrointestinal system is not satisfied.”
