When following a ketogenic diet, choosing the right foods is essential. Cereal is a popular breakfast option for many people, but not all cereals are keto-friendly. The key is to look for low-carb cereals that are high in fat and protein. Here are some tips for choosing keto-approved cereals.
Look for Low Net Carb Cereals
The ketogenic diet typically limits net carbs to 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs. Fiber does not impact blood sugar in the same way as digestible carbs. When scanning nutrition labels, look for cereals with less than 15 grams of net carbs per serving.
Some Good Options
- Coconut Flakes: 4g net carbs per 1/4 cup
- Flax Cereal: 0g net carbs per 1/4 cup serving
- Pumpkin Spice Granola: 3g net carbs per 1/4 cup
Cereals to Avoid
- Corn Flakes: 24g net carbs per 1 cup
- Rice Krispies: 23g net carbs per 1 cup
- Frosted Flakes: 23g net carbs per 1 cup
Seek Out High Fat Cereals
The ketogenic diet is a very high fat diet. Around 70-80% of calories should come from fat. Look for cereals with at least 5g of fat per serving. Nuts, seeds, and coconut are great sources of healthy fats.
Some High Fat Cereal Options
- Pecan Granola: 9g fat per 1/4 cup
- Chia Coconut Granola: 11g fat per 1/4 cup
- Hemp Heart and Chia Cereal: 12g per 1/4 cup
Choose Cereals with Adequate Protein
Protein is essential on a keto diet. Getting enough protein helps maintain muscle mass as the body is using fat for energy. Look for cereals with at least 5g protein per serving.
High Protein Cereals
- Kashi Go Protein: 13g protein per 1 cup
- Special K Protein: 11g protein per 3/4 cup
- Bear Naked Triple Protein: 12g protein per 1 cup
Avoid Added Sugars
Added sugars like cane sugar, high fructose corn syrup, honey, and maple syrup are common ingredients in many breakfast cereals. However, sweeteners cause spikes in blood sugar which takes the body out of ketosis. Always check the ingredient list and select unsweetened varieties.
Make Your Own Keto Cereal
An easy way to control carbs, fat, and protein is to make homemade keto cereal. Here are some simple recipes to try:
Chia Breakfast Pudding
Ingredients:
- 1/4 cup chia seeds
- 1 cup unsweetened almond milk
- 1 tbsp cocoa powder
- 1 tsp sweetener like stevia or monk fruit
Mix together and refrigerate overnight. Top with unsweetened shredded coconut.
Coconut Almond Granola
Ingredients:
- 1 cup raw almonds, chopped
- 1/4 cup unsweetened coconut flakes
- 1 tbsp butter or ghee, melted
- 1/4 tsp cinnamon
- Pinch of salt
Mix ingredients and bake at 300F for 10-15 minutes until lightly browned. Let cool completely before serving.
Sample Keto Cereal Day
Here is an example of how cereal can fit into a keto diet:
Breakfast
- 1/4 cup flax cereal with 1/4 cup unsweetened almond milk
- 1 tbsp slivered almonds
- 1/4 cup blueberries
Lunch
- Tuna salad wrapped in lettuce leaves
- 1 oz cheddar cheese
- 1 tbsp pumpkin seeds
Dinner
- Bunless burger topped with avocado
- 1 cup roasted broccoli
Snack
- Chia Breakfast Pudding
This provides 25g net carbs, 135g fat, and 85g protein.
The Best Keto Friendly Cereals
Here is a summary of some of the top low-carb, high fat, high protein cereals for a ketogenic diet:
| Cereal | Serving Size | Net Carbs | Fat | Protein |
|---|---|---|---|---|
| Flax Granola | 1/4 cup | 0g | 9g | 4g |
| Magic Spoon | 1/4 cup | 3g | 8g | 12g |
| Catalina Crunch | 1/4 cup | 2g | 5g | 11g |
| Keto Granola | 1/4 cup | 2g | 15g | 6g |
| Chocorite Crisps | 1/4 cup | 5g | 5g | 3g |
Conclusion
Following a ketogenic diet doesn’t mean giving up cereal entirely. Look for low-carb options under 15g net carbs per serving. Seek out cereals with healthy fats from nuts, seeds, and coconut. Getting at least 5g of protein is also important. Avoid added sugars and make your own granola or chia pudding to have total control over ingredients. With so many keto-friendly options available, you can still enjoy cereal on a ketogenic diet.