Remember the days ofcrispy, colorful muesli that makes you happy every morning?Just when you thought those days were over when you switched to a ketogenic diet, These keto cereal brands reinvented your childhood breakfast and made it low carb.From colorful puffs to their classic granola clusters, you'll find (almost) every nostalgic flavor and texture you or your kids grew up with.
Check out this blog post for comments on the best (and some of the worst)Keto Cereal Options on the Market.
Related:Our keto friendly products
"Healthy" grains vs. low carb and keto friendly
There are so many buzzwords that marketers have thrown around to sift through and get the true nutritional information.First, let's discuss what the term "healthy" means."Healthy" defines foods as "healthy" amounts of specific nutrients, such as certain vitamins, total fat, cholesterol, saturated fat, and sodium. The word was used very loosely for decades, and the official definition was held in questionable status for years.Regarding our keto friendly goals,Just because a granola can be widely considered a generally healthy breakfast cereal doesn't necessarily mean it's compatible with a ketogenic diet.Many grains are whole grains.—Carbs that may be suitable for certain diets but are not keto-friendly. Additionally, many cereals that food manufacturers like to describe as “healthy” are still fortified with sugar to lure consumers in.
The low-carb and ketogenic granola options we've discussed aren't based on wheat and whole grains, instead using seeds and nuts for a nutritious, low-carb option.The low-carb cereals we like don't typically use sugar to make their granola taste good, but they doketo-friendly sweeteners and various ingredients like nuts to add flavor and crunch.
What you should know about low-carb cereals
Are Keto-Friendly Cereals Healthy?
Not necessarily—But they're usually a healthier option since they have no added sugar and contain natural flavors like nuts and seeds.Low-carb cereals replace whole grains and sugar with alternative ingredientslike seeds (sunflower, chia, flax) and nuts (pecans, hazelnuts, and Brazil nuts) with natural coconut oil and other keto-friendly flavors.
Is Milk in Cereal Keto Friendly?
Absolut,However, you should opt for milk with the highest possible fat content, like whipped cream, which you can dilute with water to taste. The less fat there is in dairy products, the higher the amount of carbohydrates.The most keto-friendly optionsThey're plant-based milks like coconut milk and almond milk, but make sure they're unsweetened.
Can I eat bananas with granola on keto?
Bananas are naturally full of carbohydrates.—Think of fruit as nature's sweets—which doesn't make them very keto friendly by nature. However, if you're already keto-adapted and craving a banana, include it in the rest of your carbs for the day!
Which grain has the highest fat content?
The highest fat cereals on our list will be the mostNuts and seeds naturally rich in fat, nutrients and flavor.Some nuts and seeds to look for in your granola are flaxseed, pumpkin seeds, macadamia nuts, and other good sources of fat.As you can see from our list below, there are many cereal manufacturers that use tasty and nutritious nuts to make sugar-free cereals.
Related:Are beans keto? What you need to know about vegetables and greens
While Beste is Muslim
1. Magic Spoon - Cinnamon Flavor
Self-proclaimed "cereal entrepreneurs" Greg and Gabi founded the colorful Magic Spoon brand, recreating your childhood palate without all the stuff. Now you can enjoy all the nostalgic flavors like cocoa, ice cream, cinnamon and fruity with no added sugar.
The collapse:
- As macros:110 calories per serving, 3g net carbs, 12g protein, 6g fat
- Andere Attribute:Keto-friendly, low-sugar, gluten-free, grain-free, non-GMO
- The ingredients: Milk Protein Blend, Coconut Oil, Natural Sweetener Blend (Alulose, Monk Fruit Extract, Stevia Extract), Tapioca Flour, Chicory Root Fiber, Natural Flavors, Salt, Vegetable Juice. No cane sugar or corn syrup or sugar alcohols.
- The price: 1 box (4 boxes) costs $39.00
Compared to Cinnamon Toast Crunch, Magic Spoon Cinnamon Flavor has 11 grams more protein and 28 grams fewer net carbs.
The Keto and Co test report:
Magic Spoon Cinnamon Cereals have an irresistible taste of cinnamon. The only way to describe our experience was to compare it to sticking your nose in a cinnamon Yankee candle. So, for all you cinnamon lovers out there, this one is definitely for you. While this isn't our favorite flavor, we've tried the Frosted flavor in the past and have nothing but good things to say about it.
We all loved the packaging because it reminded us of the cereal boxes we saw growing up in supermarket aisles. They even added a maze to the back of the box as a reminder to enjoy breakfast and not take it too seriously.
We had no issues with their ingredients as they are simple and low carb!
What others say:
"After 4 months on keto I couldn't take another egg and veggie breakfast, so I discovered Magic Spoon. There's no going back now." Ralna B.
Overall, Magic Spoon buyers say their granola is perfect for people looking for diabetic and keto options because it tastes great and doesn't spike blood sugar. According to their customers, Magic Spoon Cereal is good with or without milk, and the crunch and flavor bring back memories of childhood with no guilt or high sugar levels.
2. The Cereal School - Peanut Butter Flavor
Two college friends from Georgetown University, Helen and Dylan, started The Cereal School after they wanted to cut down on their sugar intake but found that all their favorite childhood treats were off limits.
Thanks to The Cereal School, you can enjoy all the cereals of your childhood with flavors like Cocoa, Fruity, Peanut Butter and Cinnamon Bread. There are also single-serving cereal bags that you can fill with milk for a breakfast on the go.
The collapse:
- as macros: 100 calories per serving, 1g net carbs, 16g protein, 3g fat
- Andere Attribute::Gluten-free, grain-free, soy-free, all natural ingredients, no artificial sweeteners or colors
- The ingredients: Milk Protein Isolate, Peanut Flour, High Oleic Sunflower Oil, Peanut Oil, Tapioca Fiber, Salt, Monk Fruit
- The price:Buy 12 to 60 bags for $29.99 to $112.00
The Keto and Co test report:
The school cereal is crunchy and deliciously peanut buttery. We all agreed the taste was reminiscent of Captain Crunch without hurting the palate. We all like the custom pouch packaging for the ability to pour the milk directly into the pouch or pack it for lunch. Some of us experienced an aftertaste that eventually went away after a few bites.
Cereal School keeps it simple with its ingredients, which we like. Overall, we recommend The Cereal School as a delicious low carb breakfast option! Beware, their products tend to sell out quickly, so it's important to order as soon as possible!
What others say:
Many Cereal School customers on Amazon love the taste of peanut butter but complain that it's a bit pricey. The cereal school argues that each bag is priced the same as a protein bar.
There are more than 3,000 5-star reviews on their website. A 5-star review reads, "I'm so grateful to have discovered this. The Grain School is truly magical. This is the perfect snack or quick meal with great macros and those delicious cereal flavors I haven't had in years. Plus, the protein keeps me full for hours. I cannot recommend Cereal School enough!”
3. Spoiler-Alarm! Keto and Co Granola is now available!
Surprise! We couldn't start a list of our favorite keto cereals without mentioning our newest product.—Keto Granola! We have two delicious flavors,Sea Salt Chocolate, Honey Nut Crunch and Peanut Butter Crunch available now!
As always, each flavor is naturally sweetenedwonderful, Non-GMO, gluten-free and compatible with diabetics. best part? Each Keto Granola flavor has less than 3g net carbs per serving AND is just as incredibly delicious as our other products.
Subscribe to our mailing list andFollow our social networksfor more granola updates!
4. Paleonola - The original taste
Paleonola promotes healthier living through real food ingredients. They want to keep their ingredients simple and clear for their customers, and make sure their label doesn't hide any secrets or natural flavors.
Enjoy Paleonola in seven flavors: Original, Maple Pancake, Cinnamon Blueberry, Pina Colada, Chocolate Fix, Apple Pie, and Pumpkin Pie.
The collapse:
- as macros: 170 calories per serving, 5g net carbs, 4g protein, 15g fat
- Andere Attribute::Non-GMO, grain-free, refined sugar-free, low-carb, peanut-free, dairy-free
- The ingredients: Almonds, pecans, nuggets*, honey*, nuts, coconut oil*, sunflower seeds*, flaxseeds*, sweetened dried cranberries (cranberries, apple juice concentrate, sunflower oil), dried coconut*, vanilla extract, cinnamon.
- The price: 1-12 bags from $8.99 to $104.99, save 7% when you sign up at Paelonola website
The Keto and Co test report:
The original taste of Palenola wasn't as sweet as we expected. Our team didn't like that the lumps weren't crunchy like the Diabetic Kitchen (see review below) and were slightly soaked in milk.
As for the ingredients, this granola granola has one of the highest fat levels due to the nuts and coconut oil, which can keep you fuller longer than the other options. But if you don't want to consume added sugars, this granola is not for you. On the label you can see honey, dried cranberries and apple juice concentrate contributing to the 4 grams of added sugar.
Overall, Paleonola seems to care about the transparency of its ingredients, and we love that. If you prefer a less sweet breakfast or snack, Paleonola is for you!
What others say:
Seventy percent of customers gave Paleonola a 5-star rating (not bad!). Many customers say that this granola tastes good and the texture is dry in a good way. Its reviewers love "grain-free" granola, believing that attribute is missing from supermarket shelves.
Unhappy customers complain that the original flavor is too bland but say they'd like to try the flavored granola options. We had a similar reaction.
5. Catalina Crunch - Chocolate Amargo
Catalina Crunch is a plant-based, keto-friendly cereal designed to give breakfast lovers their favorite meal back. Founder Krishna was diagnosed with type 1 diabetes at the age of 17 and after eating his weight in eggs and cardboard-tasting foods, he made a cereal to suit his needs (low carb, chocolate). Catalina Crunch's claim to fame is its extra-crunchy granola, which the brand says keeps you fuller longer, burns more calories, prevents overeating and boosts energy.
The collapse:
The Keto and Co test report:
We have to admit; We haven't tried Catalina Crunch Cereal since it was first released. But if it's like the first version, you'll love it! We tried the Dark Chocolate flavor and we were won over by the combination of the delicious chocolate taste and the crunchy texture. We remember a slight aftertaste, but nothing to stop us from having it for breakfast on a regular basis. The visuals reminded us of the Cinnamon Toast Crunch format, which brought back some nostalgic feelings.
Like the other keto cereal options, Catalina Crunch makes it easy when it comes to ingredients. Catalina Crunch has slightly more fiber than Magic Spoon and Cereal School with 7g of fiber per serving instead of 2g and 1g respectively, but less protein than all options. If you are looking for a protein cereal, Magic Spoon or Cereal School are your best choices.
What others say:
Catalina Crunch is only available on her website, so we're cautiously optimistic that the products won't be rated 4 stars. Many customers love the crunch and the fact that it doesn't get soggy in milk. Plus, Catalina Crunch lovers like the flavor and sweetness because it's not overwhelming.
Based on the reviews, the dark chocolate flavor seems to be a fan favorite, but we went with the flavor pack where you can try multiple flavors at once.
Diabetic Kitchen was founded by husband and wife team Vic and Lisa Johnson after Vic and their son were diagnosed with diabetes. Not long after, Lisa began creating healthier recipes at home, and Diabetic Kitchen was born.
Diabetic Kitchen Cinnamon Pecan Granola Cereal is great for breakfast, as a snack throughout the day, or as a crunchy topping for your desserts.
- as macros: 160 calories per serving, 3g net carbs, 4g protein, 14g fat
- Andere Attribute::No added sugar, keto friendly, gluten free, high fiber, non-GMO, no artificial sweeteners
- The ingredientsIngredients: Almond Slices, Sunflower Seeds, Pumpkin Seeds, Nuts, Chicory Root Fiber, Coconut Chips, Puffed Brown Rice, Organic Coconut Oil, Natural Flavor, Cinnamon, Organic Stevia Extract, Monk Fruit Extract
- The price:$12.83/bag (website and Amazon)
The keto and business valuation:
Diabetic Kitchen's Cinnamon Pecan Granola Cereal has the perfect amount of sweetness with no aftertaste. The texture and small lumps make it easy to swallow...perhaps a little too easy. We may find ourselves eating several handfuls at a time, which can be dangerous for our daily net carb count. Our team unanimously loved the texture and flavor the pumpkin seeds brought to the table. We even have the essence of apple pie without all the carbs!
Some of your customers are concerned about the puffed brown rice ingredient. Since the overall net carbs are low and the puffs add a very appealing crunch, our team wasn't concerned about the presence of this ingredient. We respect the rule that everything is keto if you cut it really thin.
what other people say:
Diabetic Kitchen customers find that granola cereal is a great keto substitute for the high-carb cereals found on grocery store shelves. As mentioned above, it's common for the brand to receive complaints about the presence of puffed brown rice in their cereal.
7. Three Wishes - Honey Flavor
Three Wishes is a grain-free cereal made by the Wishingrad family. Each of the cereal flavors, honey, cinnamon and sugar-free, are all high in protein, low in sugar and made with premium ingredients and what they call 'clean'. While this is a "better for you" cereal than the typical Frosted Flakes or Fruit Loops, it's not quite the best option for keto.
The collapse:
- As macros:120 calories per serving, 15g net carbs, 8g protein and 2g fat.
- Andere Attribute::Grain-free, wheat-free, corn-free, rice-free, peanut-free, oat-free, soy-free, vegan, plant-based, only 3g added sugars
- The ingredients: Chickpeas, Pea Protein, Tapioca, Organic Cane Sugar, Natural Flavors, Monk Fruit
- The price:a variety pack (3) is $19.99 and the 6 pack is $34.99
The Keto and Co test report:
Our review team agreed that Three Wishes' honey flavor was delicious and reminiscent of honey-nut Cheerios. There was an overwhelming feeling of sweetness and a nice crunch. But after a few minutes, the muesli becomes uncomfortably soggy.
Since each serving contains about 15g of net carbs, this granola isn't the best option on a low-carb ketogenic diet. However, if you or someone you know is looking for a hypoallergenic option, Three Wishes Cereal contains very few ingredients and no allergens!
What others say:
Reviews for Three Wishes muesli are generally positive, with around 89% of their customer reviews giving their muesli a 5-star rating on Amazon. Positive reviews say that the muesli is tasty and also filling. They believe Three Wishes muesli is a healthier option, especially for kids and vegans.
One of the biggest complaints in their reviews is the cost. If you want to save, buy the three or six pack or pay a little more to try out the individual boxes on Amazon for around eight euros.
8. Kashi: Bio-Heidelbeerbündel
Innovative Nutrition is Kashi's approach to food, producing food with a plant-based mindset. They believe their muesli isn't just food, it's "a true work philosophy."
Although it's marketed as the best for you, you might want to cross it off your list. Like many of the cereals you find on supermarket shelves, this granola is loaded with sugar and a long list of unrecognizable ingredients.
The collapse:
- as macros: 200 calories per serving, 39g net carbs, 5g protein, 2.5g fat
- Andere Attribute:: Non-GMO, Organic, Vegan, 25g Vollkorn
- The ingredients:very long and sad
- The price:$2,74/Carton
The Keto and Co test report:
We are aware that Kashi is advertised as a "healthier cereal" option. However, given the high net carb count, this is far from a great low-carb option. We've included this in the summary primarily to show how some mass-market cereal brands advertise themselves as a good, healthy option, when they aren't. In terms of price, this muesli is significantly cheaper than the others, but at the expense of the ingredients.
Our advice is to stay away from this granola!
What others say:
It's important to note that most reviewers were probably not following a low-carb ketogenic diet. However, we believe many of our customers have been searching for a healthier breakfast option. There is a handful of positive feedback on kashi granola. It's delicious, and some customers have claimed it has helped lower their cholesterol levels significantly.
The end:
And there you have it, the best and worst keto cereal on the market. Let us know if you've just tried any of these options or would like to add a brand to the list!