What cereal can I eat on keto diet?

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


  • 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


  • 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:


  • 1/4 cup flax cereal with 1/4 cup unsweetened almond milk
  • 1 tbsp slivered almonds
  • 1/4 cup blueberries


  • Tuna salad wrapped in lettuce leaves
  • 1 oz cheddar cheese
  • 1 tbsp pumpkin seeds


  • Bunless burger topped with avocado
  • 1 cup roasted broccoli


  • 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


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.

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