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Whether people want to lose weight, get more energy or simply cut back on sugar and carbs, the keto diet remains one of the most popular diets out there for a number of reasons. When we think of eating breakfast on the keto diet, though, a big plate of eggs comes to mind—and while delicious, that can get old. Cue the fantasies of slices of buttered toast, pancakes and of course, cereal.
Luckily, because the keto diet is so popular, there are a lot of keto-friendly alternatives to carby foods out there—and that includes breakfast cereal. Here are the healthiest, most delicious keto-friendly cereals on the market, according to nutritionists, so get ready to fill up your shopping cart.
Best Keto-Friendly Cereal
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More of a granola fan than a cereal person? This is the breakfast option for you. “KitchFix Granola is my favorite keto cereal because it's grain and gluten-free, making it more versatile than many other keto cereals," says Trista Best, a registered dietitian at Balance One Supplements. "I love that it doubles as a granola that can easily be added to a high fat, low carb yogurt. It's also naturally paleo and provides 2 grams of fiber that help feed the beneficial gut bacteria."
Magic Spoon Grain-Free Cereal
For those who can tolerate dairy, Magic Spoon is a great option. "Where ready-made cereals are concerned, my favorite is Magic Spoon cinnamon-flavored grain-free cereal," says nutritionists Sofia Norton. "It’s made with a milk-protein blend, so it’s not suitable for anyone with dairy allergies and this also means it’s best served with almond milk or coconut milk. The texture and taste are perfect for when you want something sweet and fun in the morning that will support your keto diet." ($39 for a 4-pack, Magicspoon.com)
Related: How to Avoid the Dreaded Keto Flu
If you like a nutty base, this muesli is a solid keto cereal option. "The Seven Sundays Rise & Shine Strawberry Banana Nut mix is gluten-free, grain-free and keto-friendly," says Jenna Gorham, RD, LN of Gorham Consulting Group. "It has 0 grams of added sugar and with 4 grams of healthy and filling dietary fiber, it has 5 grams of net carbs total. It uses almonds and unsweetened coconut flakes as the base and offers a natural sweetness from the dried strawberries, bananas and dates without pushing your carb limit. It uses only high-quality whole food ingredients and no artificial sweeteners unlike many other keto-friendly foods. It tastes great with milk, Greek yogurt or cottage cheese."
If you're all about short ingredient lists, you'll want to try Catalina Crunch. "I really love how short their ingredient list is and it prevents me from crashing and binging on negative sugars when I have a craving," says Dr. Olivia Audrey. "The low sugar content as well as high fiber also offsets any potential digestive issues that come from the standard keto diet."
Holistic nutritionist Melissa Kathryn is all about Julian Bakery's Pro Granola. "I love the crunch, but what I love even more are the numbers," she says. "Being a nutritionist that specializes in weight loss, the ingredients are everything to me. They are the first thing I look at. If I like what I see, then I look at the numbers, starting with sugar and carbs as my warning signs. If they look good and the fiber, fat and calories check out, I make sure to try it and keep my fingers crossed that the taste will be just as good as the nutritional profile. With Julian Bakery, it always is!"
Related: 56 High-Fat, Low Carb Keto Recipes
“It can be hard for people to follow a keto diet because it means giving up on grain-based foods, like a favorite cereal. There are a lot of brands that offer keto-friendly cereal, but my favorite is Purely Elizabeth because its grain-free cereals (which have 7 g of net carbs) are made with whole food ingredients," says Samantha Cassetty, MS, RD, and advisor to Performance Kitchen. "There is nothing on the label that you couldn't find in a grocery store, but buying a packaged cereal means you don't have to buy all of the ingredients (like nuts and seeds) separately. And on top of being very minimally processed, the main ingredients are nutritional superstars, like pumpkin seeds and cashews."
According to certified clinical nutritionist Tiffany Schneider Raff, Low Carb Keto Granola is a reliable option. "The cleanest brand I have come across is Low Karb Keto Granola," she says. "They have several flavors and they're all very clean, just nuts, seeds, erythritol, and monk fruit and sometimes dried berries or cocoa."
If you want a cereal that "tastes like your childhood," as Raff puts it, it's hard to go wrong with HighKey Protein Cereal. "HighKey Protein cereal could be considered healthier because the ingredients list is short and mostly recognizable ingredients, but it's important to note that includes milk protein which is inflammatory for many and inulin which can cause digestive issues for some as well. But this is quite common in many keto packaged products."
DIY keto breakfast cereal
Not loving any of the above options? No worries—you can always make your own keto breakfast cereal! "For a simple cereal substitute, sprinkle coconut flakes (1/3 cup) with cinnamon and toast at 350 degrees for about 5 minutes," suggests Gabby Greets, RD at Green Chef. "Add to a bowl of almond milk (1/2 cup) for an alternative to cornflakes. With less than 5 grams of net carbs, full of fat and moderate in protein, it's keto-friendly."
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