What are keto cereals and are they good?

Cereal is a breakfast staple. But if you’re watching your carb intake (or even trying a ketogenic diet), cereal has probably become a restricted breakfast food. But as the food industry continues to adapt to the latest trends, there are now plenty of low-carb, or “keto” cereals on the market, as well as options for those looking for grain-free or gluten-free options.

Most traditional cereals are loaded with tons of carbs (about 50 grams per cup!), and not much nutritionally. For those who want some carbs and sugar, they can pick up a box of low-carb cereal, like the one reviewed here.

Wait… should you follow the keto diet?

Keto was originally developed to help control epilepsy, but now many fad dieters feel they can benefit from getting just 5 percent of their calories from carbohydrates. However, it can be argued that you are better off with more carbs than that. They are your body’s main source of energy, and drastically reducing your carbohydrate intake can have many unpleasant side effects.

That being said, if you want a way to enjoy paleo, low-carb, or keto cereal and get your carbs from other foods throughout the day, the options below can help you do just that. We’ve evaluated how well they mimic the traditional cereal experience, how they taste, their texture, and their flavor to create our comprehensive keto cereal roundup.

Bob's red call paleo style muesli  Keto cereal

Total Carbohydrates: 9 grams; Net Carbohydrates: 5 g. Calories: 140 per 1/4 cup (24 grams)

Rating: 3 out of 5 spoons

It’s basically a big bag of grain-free coconut flakes mixed with blueberries, cranberries, currants and strawberries, macadamia nuts, almonds, cashews and sunflower and pumpkin seeds. Really heartwarming, and really Chewy it would be more enjoyable mixed with something crunchy for more texture or, for those not following the paleo diet, adding some unsweetened Greek yogurt.

2. Bubba’s Grain-Free Ungranola – Bourbon Vanilla

Bubba's Grain Free Ungranola |  Keto cereal

Total Carbohydrates: 12 grams; Net Carbohydrates: 10 g. Calories: 150 per 1/3 cup (28 grams)

Rating: 4.5 out of 5 spoons

A favorite among all cereals for its traditional taste and texture, the eating experience is closer to something like a honeyed cluster of oats. It’s made with super tasty clusters of coconut flakes, banana chips, cashews and chopped almonds. Lots of nice crunch makes it a more interesting bite, rather than a soggy mush.

Catalina Crunch Dark Chocolate |  Keto cereal

Total Carbohydrates: 14 grams; Net Carbohydrates: 5 g. Calories: 100 per 1/2 cup (36 grams)

Rating: 4.5 out of 5 spoons

These delicious squares look like puffed-up golden grahams. They offer a big, satisfying chocolate flavor from premium cacao powder, with nuttiness and plenty of crunch. The sweetness here comes from the stevia first, the monk fruit second, so there’s less of the bitter aftertaste you get from cereals sweetened with stevia.

4. Keto & Co Hot Breakfast – Plain

keto & co  Keto cereal

Total Carbohydrates: 12 grams; Net Carbohydrates: 3 g. Calories: 50 per 2 tablespoons (20 grams of dry mix) plain 150 calories Prepare as directed

Rating: 1 in 5 tsp

This keto cereal was the blandest, most inspired of the bunch. That being said… if you’re a fan of cream of wheat, this is the choice for you (no judgement!). There’s not much to recommend here for breakfast enjoyment, though it offers some decent coconut flavor. A tablespoon of coconut oil is recommended for fattening, and it is absolutely necessary.

5. Magic Spoon – Cinnamon

Magic spoon  Keto cereal

Total Carbohydrates: 15 grams; Net Carbohydrates: 4 g. Calories: 140 per cup (37 grams)

Rating: 4 out of 5 spoons

These Cheerios lookalikes hit the traditional cereal nostalgia spot the morning you hear them clinking into your bowl. They are wonderfully crunchy and filled with lots of cinnamon spice. Two downsides: The addition of stevia gives them a little bit of that bitter sugar substitute taste, and the cereal parts can get annoyingly stuck to your teeth.

nuco coconut flakes |  Keto cereal

Total Carbohydrates: 18 grams; Net Carbohydrates: 10 g. Calories: 160 per 30 grams

Rating: 3.5 out of 5 tsp

Although slightly higher in carbs than a true keto cereal, this is probably the closest you’ll get to a low-carb corn flakes option. The large flakes have a wonderful coconut flavor and an enjoyable hint of sweetness. One deviation from traditional cereal flakes is that they’re all flat, so they stick together and clump together and become a kind of big mass between your bowl and your mouth.

7. PaleoCrunch Grainless Granola – The Original

paleocrunch |  Keto cereal

Total Carbohydrates: 16 grams; Net Carbs: 9 g. Calories: 225 per 1.5 oz (43 g)

Rating: 3 out of 5 spoons

Branded as a paleo breakfast food, this granola cereal still has quite a few carbs compared to other regular cereals. The taste is like traditional granola, like a soft Nature Valley bar. A sweet hint of honey coats the clusters of pumpkin seeds, almonds, and coconut — even though the pieces were a little too big to spoon, you could easily crumble them into your bowl.

8. Paleonola Grain Free Granola – The Original

Paleonola  Keto cereal

Total Carbohydrates: 7 grams; Net Carbohydrates: 5 g. Calories: 170 per ¼ cup (28 grams)

Rating: 3.5 out of 5 tsp

Also aimed at the Paleo crowd, this traditional granola cereal enhances your breakfast experience with a strong cinnamon flavor mixed with dried berries for a more varied mouth feel. There are a variety of bite-sized clusters that add to the regular cereal experience. All in all, a solid, low-carb breakfast.

9. Totally Elizabeth Grain-Free Granola – Coconut Cashew

Purely Elizabeth Coconut Cashew  Keto cereal

Total Carbohydrates: 10 grams; Net Carbs: 8 grams. Calories: 170 per 1/3 cup, 30 grams

Rating: 3 out of 5 spoons

This granola cereal has a strong nutty flavor, although the granola pieces are too big without pulverizing your bowl a bit. It contains lots of cashews mixed with coconut flakes and sunflower seeds, all of which are stuck together with cashew butter and a bit of coconut sugar.

Should You Eat Keto Cereal?

Although the keto diet is popular and effective in the short term for some people, it is not highly recommended by most nutritionists. “It’s not sustainable,” said Andrea N. Giancoli, MPH, RD

That said, switching to a low-carb diet, such as keto or paleo “cereals,” can be a good way to cut high amounts of carbs and sugar from your diet while still consuming fat and fiber. Most keto cereals are made from varying amounts of coconut, grain-free granola, nuts, and seeds—all of which are higher in fat and fiber than your typical cereal ingredients.

However, this also means higher calories, so be sure to check the serving sizes and adjust your intake accordingly. “Just because they’re keto, doesn’t mean they’re going to be calorie-appropriate,” Giancoli says “Those calories can really add up so you have to be careful.”

Finally, many keto cereals may contain sugar alcohols, which are a low-calorie alternative to sugar, but also difficult to digest. “It’s the sugar alcohols that are best because they can cause gastrointestinal distress,” Giancoli says. “If you consume a lot of them, you may find that your GI system is not happy.”

Leave a Reply

Your email address will not be published.