What Cereals Are Low In Carbs

Must Try

Is Kelloggs Cereal Keto

Low Carb CEREAL Battle – The BEST Keto Breakfast Cereal Recipe!

Lower carb content

  • Cheerios. Cheerios have about 20.50 grams of carbohydrates per 1-cup serving.
  • Wheaties. An oldie but goodie, Wheaties have been around since 1922.
  • Special K Original. At 22.75 grams of carbohydrates per cup, Kelloggs Special K cereal is a lower-carb content choice.
  • Annies Organic Frosted Oat Flakes.

Are All High Fiber Low Carb Cereals Healthy

Not all high fiber low carb cereals are created equal. Some high fiber low carb cereals are packed with unhealthy ingredients, such as added sugars and artificial flavors. Others may be high in unhealthy fats, such as trans fats.

Before you buy a high fiber low carb cereal, be sure to read the ingredient label carefully. Look for cereals that are made with whole grains and contain no added sugars or artificial flavors. These are typically the healthiest options.

Best Healthy Breakfast Cereal

There are many great keto cereal out there so it was very hard to narrow down this keto cereal list to pick our favorite low carb keto cereal. However, we found that these five keto cereal are some of the best keto cereal on the market. If you are a cereal lover, then we would highly suggest checking out some of these keto breakfast cereal.

They are low in net carbs , they use natural sweeteners such as monk fruit, low in saturated fat, and have healthy ingredients like cinnamon, flax seeds, sunflower seeds and chia seeds. Or actually, these keto cereal options are not just for breakfast, in fact you can have these keto friendly cereal whenever you feel like it. Come on, lets make breakfast healthy and fun again.

Lets get started!

You May Like: Spicy Chicken Sandwich Mcdonald’s Calories

Best For An Organic Cereal: Nuco Coconut Crunch

  • Total carbs: 18 g per serving
  • Flavors: This product is available in coconut flavor.
  • Pro: Suitable for vegans.
  • Con: This cereal has a very low protein amount.
  • Price: $8.99.

This coconut-flavored cereal is suitable for a paleo diet. It is vegan friendly, kosher, and free from gluten, grain, sugar, and GMO ingredients. Additionally, it has USDA Organic certification.

However, this cereal has a very low amount of protein, with only 1 g of protein per serving.

Nutritional facts

NUCO Coconut Crunch contains coconut water, coconut meat, and palm starch.

The table below describes some of the nutritional facts for one serving of 30 g.


Best For Those With Peanut Allergies: Three Wishes Grain Free Unsweetened Cereal

Buy Protein Cereal, Low Carb Cereal, High Protein Cereal, 15g Protein ...
  • Total carbs: 15 grams per serving.
  • Flavors: Also available in several flavors, including cocoa, cinnamon, and honey.
  • Pro: Customers state this product stays crunchy after mixing it with milk.
  • Con: Lower protein content than some other options.
  • Price: $9.99.

This unsweetened cereal is gluten free and kosher. It is suitable for vegans and free from wheat, corn, dairy, peanuts, and oats.

This product is also available in other flavors, such as cocoa and honey. However, these flavors have a higher carb content.

Positive customer reviews state that the cereal is tasty and satisfies cravings. However, others mention an aftertaste and that the cereal is more expensive than other similar products.

Nutritional facts

Three Wishes Grain Free Unsweetened Cereal contains chickpea, tapioca, pea protein, and salt.

The table below describes some of this products nutritional values per serving of 35 g.


This product costs $9.99 for one pack or $39.99 for six packs.

Don’t Miss: Printable List Of Good Carbs For Diabetics

Add More Deliciousness To Your Inbox

Youre in! Well send you delicious recipes once a week

If you would like to continue eating cereal but dont want to start your day with a blood sugar spike, low-carb cereals might be just what you need. You can easily work them into your daily macros without raising your blood sugar levels or kicking yourself out of ketosis .

Keep reading as we explore some of the best low-carb cereals that not only taste good but also nourish your body.

Ingredients To Watch Out For

You may want to avoid certain ingredients when choosing a low carb cereal.

For example, artificial sweeteners such as sucralose and aspartame may interfere with your gut health .

Additionally, many cereals contain artificial colors or flavors or other highly processed ingredients that may be associated with health issues such as hyperactivity in children or an increased risk of obesity and chronic disease .

Don’t Miss: How Many Carbs In Pretzels

Fiber And Sugar Alcohol Content

Fiber and sugar alcohols are both indigestible, so the presence of more of them will decrease the net carb count in a cereal.

Plus, fiber offers several health benefits, including improved digestion, better gut health, and a reduced risk of several chronic diseases .

However, keep in mind that cereals containing sugar alcohols may cause digestive upset when eaten in large amounts. With these cereals, its best to stick to a single serving .

Nutrail Keto Nut Granola

Catalina Crunch Keto Cereal | Keto | Low Carb | Cooking With Thatown2

The NuTrail granola is a delicious crunchy blend of pecans, sunflower seeds, pumpkin seeds, coconut chips, and almonds. No artificial colors, flavors, or preservatives are present on the ingredient list. The sweeteners of choice are erythritol and monk fruit.

Customers love its delicious taste but its great nutrition is what makes it truly stand out. Each serving has 160 calories, only 2 grams of net carbs, 14 grams of fat, and 5 grams of protein.

Since it is quite low in protein, we recommend that you pair the cereal with a high-protein milk like almond milk. You can also add a high protein side to your meal like a boiled egg or some yogurt.

The Nutrail Keto Nut Granola comes in six flavors: Cinnamon, Cinnamon Pecan, Cacao, Vanilla Strawberry, Vanilla Raspberry, and Vanilla Blueberry.


Read Also: Calories In Shot Of Bourbon

How Many Carbs Should You Eat At Breakfast

The amount of carbs to eat at breakfast depends on several factors, including the type of dietary pattern youre following, how carbs make you feel in the morning, your preferences, your activity level, and what else youll be eating that day.

For example, people following a keto diet with a limit of 25 grams of net carbs per day may not want to exceed 7 or 8 grams of net carbs at breakfast, whereas people following more flexible low carb diets may be able to have a breakfast containing 2540 grams of carbs.

People who have really active jobs or lifestyles may want a higher carb intake at breakfast because carbs provide a readily accessible form of energy .

Low Carb Cereal Ingredients

This section explains how to choose the best ingredients for keto friendly cereal, what each one does in the recipe, and substitution options. For measurements, see the recipe card below.

  • Almond butter We use this as a binder for the low carb cereal dough, and believe it or not, it also adds crunch when baked. You can use any nut butter you like, as long as its sugar-free and only made with keto friendly nuts.
  • Wholesome Yum Erythritol Adds sweet flavor and helps the keto breakfast cereal stay crunchy. This is one of the rare cases where I dont recommend allulose-based sweeteners. Erythritol helps the cereal keep its crunch. Use code CEREAL for 10% off your first order of erythritol here.
  • Vanilla extract Enhances the sweet flavor in this keto diet cereal.
  • Egg white Also helps the healthy low carb cereal recipe hold together. Make sure its at room temperature.
  • Whey protein powder Protein powder turns this cereal into keto protein cereal! Use an unflavored powder with no fake ingredients. Check the carb count because some are less pure and the carbs can add up fast in this recipe. I recommend this zero carb whey protein powder.
  • Natural powdered food coloring Makes this keto approved cereal rainbow-colored! Omit if you prefer a more natural look. If you use a different brand, the amount you need may vary, so just add what you need to get the color you want. Keep in mind that most natural colors fade when baked, but this one keeps its color pretty well.

Also Check: Low Carb Vs Low Fat Diet

Low Carb Cereal Variations

  • Squares Instead of rolling into balls, roll the dough into a thin sheet between two oiled pieces of parchment paper and cut into small squares. This method seems easier, but in my experience its actually kind of more work because the dough is very sticky. Feel free to try it though.
  • Chocolate For keto cocoa puffs type cereal, replace 2-3 tablespoons of the whey protein powder with cocoa powder.
  • Peanut butter Almond butter makes a more neutral tasting cereal, but if you love peanut butter, swap the almond butter with peanut butter instead.
  • Granola If thats your cereal preference, use my keto granola recipe.

How We Chose These Cereals

Protein Cereal, Low Carb Cereal, High Protein Cereal, 15g Protein, 4g ...

Healthline evaluated sugar-free cereals based on the following criteria:

  • Taste. We checked reviews to make sure that most customers are satisfied with the taste of these cereals.
  • Ingredient quality. We looked for products that are made with whole food ingredients like whole grains, nuts, and seeds and free of artificial additives or preservatives.
  • Nutrient content. The cereals on this list are completely free of added sugars. Most are completely free of sugar, but a few contain a gram or two of naturally occurring sugar per serving.
  • Suitability for diabetes or the keto diet. People with diabetes or people following the keto diet may need to watch their sugar and carb intake more closely, so we kept that in mind as we considered these cereals.
  • Vetting. The cereals on our list have been vetted to ensure that they align with Healthlines brand integrity standards and approach to well-being. You can read more about our vetting process.

Here are the 10 best sugar-free breakfast cereals.

Read Also: Low Carb Low Sugar Alcohol Drinks

Tips To Make The Best Recipe

  • Do not over-bake the cereal at all, as they are fragile and continue to cook as they cool down. If they look golden brown, you can remove the baking pan from the oven.
  • This low carb cereal holds its shape when added to coconut milk, almond milk, or whatever milk you enjoy cereal with.
  • Dont worry if your cereal is all different shapes and sizes. As long as they are tiny pieces, that will be perfectly fine to still form cereal.
  • For extra crispy cereal, bake for an extra 2-3 minutes.

Are There Keto Cereal Brands You Can Buy

Yes, you can buy keto breakfast cereal! The best low carb cereal is the one you make yourself but if you just dont have time, try these options:

Read Also: How Many Calories Should I Eat Calculator

Wildway Keto Hot Cereal

Even though Wildway Cereal is a grain-free cereal, it doesnt fit so well on keto for most people because of the number of net carbs per serving .

The cereal also contains 5 grams of added sugars in each serving, which isnt a deal-breaker in and of itself but is still more than wed like to see on the label.

Wildway is made with all-natural ingredients like flaxseed, walnuts, coconut, and cashews and contains no artificial additives.

It even has a rich nutrition profile with one serving providing 20 grams of fat, 8 grams of fiber, 7 grams of protein, and 270 calories.

The cereal is available in four flavors: Blueberry, Original, Coconut, and Toasted Coconut.

Are There Any Ingredients I Should Avoid When Selecting A Sugar

HighKey Protein Cereal Review| Low Carb/ Keto-Friendly Review

If youre looking for a sugar-free cereal, youll want to check the ingredients list for any added sugars. There are over 50 different names for sugar used on ingredient labels, so it sometimes can be tricky to identify them sometimes.

Some of the most common names for sugar you may see on cereal labels includes corn syrup, fruit juice, honey, and sucrose.

To know for sure if a cereal contains sugar, check the nutrition facts panel. The grams of sugar and added sugar per serving are required to be on this label. If these numbers are not zero grams, then the cereal contains some sugar .

Read Also: How Much Carbs In Apple

Best For Those With A Paelo Diet: Progranola Vanilla Cinnamon Cluster

  • Total carbs: 14 g per serving.
  • Flavors: Available in vanilla cinnamon flavor.
  • Pro: Paleo and keto friendly.
  • Con: Some customers state that this product has a cardboard aftertaste.
  • Price: Starts at $14.99.

This cereal is paleo and keto diet-friendly. It is soy, grain, and gluten free and free from artificial colors and flavorings. It has 12 g of fiber, which means the product has only 2 g of net carbs.

This product is available in vanilla cinnamon flavor.

Customer reviews are mostly positive. Reviewers state that this cereal curbs carb cravings and is suitable to use as a topping on other food. However, some customers say that the cereal tastes of artificial sugar and may have a cardboard aftertaste.

Nutritional facts

ProGranola Vanilla Cinnamon Cluster contains egg white powder, shredded coconut, vanilla extract, and tapioca.

The table below describes some of the nutritional facts of this product per serving of 37 g.

97 g 12 g

This product costs $14.99 for one pack of cereal, $27.99 for two packs, and $79.99 for six packs.

If You Dont Like Granola Cereal Try These Puffs And Flakes

If youre on an ADA diet, you can choose some grain cereals, including puffs, flakes and other varieties. If you pick one that we list here, you can keep your carbohydrate contents at the right amounts for your healthy breakfast with diabetes.

Rather than choosing a high sugar frosted flake or another high glycemic food, learn which ones are low glycemic, and therefore the best for you with diabetes. That way, your meal wont shoot your blood sugars sky high in the early morning, just when you needed your energy. Your overall diabetes management will be the better for it.

Learn what constitutes a low Glycemic Index food

Look for ones with a low glycemic index to keep your blood sugars from spiking right after eating. The GI is divided up into three categories:

  • 55 or less is a low GI food
  • 56-69 is a medium GI food
  • 70-100 is considered a high GI food

When you eat carbohydrates with diabetes, eating them with some fiber that slows their absorption helps to prevent quick rises in blood sugar levels from carbohydrates in foods like cereal.

Which options on your grocery shelf have a high glycemic index and are best left there?

The following list found on your grocery shelf has a medium to high Glycemic Index, and are best left alone when you have diabetes. They are:

  • Rice cereals
  • Cornflakes

Options with low glycemic index, and good for diabetes?

Some cereals have a lower GI and are therefore better for you to eat with diabetes. They are:

Don’t Miss: How Many Carbs Are In Almond Flour

Make Ahead And Storing Options

You can make the cereal dough ahead of time, wrap it in a piece of plastic and refrigerate it for a day or two. Then when you get ready to make your cereal, just take it out of the refrigerator and follow the preparation instructions.

Baking your keto cereal ahead of time is also recommended because it takes some time to completely cool off and to be ready to eat.

To store your keto cereal, just place it in an airtight container or in an airtight glass jar. It will keep for a month. If you need to crisp up the cereal again, just stick it on a cookie sheet and place it in the oven for a few minutes.

Nutrition Facts For Keto Cereal

Protein Cereal, Low Carb Cereal, High Protein Cereal,Macro

Nutrition information for 1 cup of cinnamon keto friendly cereal comes from the USDA.

  • Calories: 150
  • Protein: 3.5g
  • Calcium: 100mg

When comparing the nutrition facts between keto cereal and regular whole-grain cereal you may notice many similarities.

If youre following the keto diet and looking for keto-friendly foods, you want items that satisfy your cravings without including more carbs than the keto diet recommends. Keto cereal, while good in theory, executes this goal poorly with its 17 grams of carbohydrates per cup. By comparison, the regular whole-grain cereal has 20.5 grams of total carbs.

The keto cereal is a better source of fiber and protein than the whole-grain cereal, with 4 grams of fiber and 15 grams of protein versus 2.8 grams of fiber and 3.5 grams of protein.

Regarding fat content, it’s no surprise that the keto cereal has a lot more fat than the whole-grain cereal, with 6 grams of total fat and 4 grams of saturated fat in a cup. The whole-grain cereal has 1.9 grams of total fat and less than 1 gram of saturated fat.

Despite the encouraged fat content of the ketogenic diet, a 2020 review study published in Reviews in Endocrine and Metabolic Disorders found that the keto diet lowers total cholesterol and triglyceride levels. But, the authors of the review said more research is needed to better understand how the keto diet affects cholesterol and heart health.

Read Also: 1500 Calorie Keto Meal Plan

Latest Recipes

More Recipes Like This