These Low-Carb Cereal Brands Are A Keto Dieter's Dream... (2024)

If you’re on the keto diet, then you know how hard it can be to find low-carb breakfast foods, especially the grab-and-go kind. After all, things you can pick up at the grocery store like frozen waffles, bagels, and cereals are usually pretty carb-heavy, which doesn’t exactly fit with your high-fat, low-carb goal. But you still have tons of options, and keto cereal is one of them.

This may seem counterintuitive at first because cereal by definition is a grain, which makes it a high-carb food, says Danielle Schaub, RD, the culinary and nutrition manager for Territory Foods. "There is also little fat in grains, which makes most cereals a tricky food to fit into a high-fat, low-carb diet," she explains.

The trick is to look for cereals that are higher in protein and fiber and contain no added sugar, says Amy Gorin, MS, RDN, a plant-based registered dietitian and the owner of Plant-Based Eats in Stamford, Connecticut. This is a win-win combo because a high fiber content will result in fewer net carbs (total carbs minus fiber and sugar alcohol), Schaub adds, while protein helps slow down the digestion of carbs and makes you feel fuller longer.

For these reasons, you’ll want to steer clear of cereals with fruit because most of them have added sugar, which just piles on more carbs, and no fiber. “If you’re looking for that fruit taste, I’d recommend adding your own high-fiber fruit, such as berries, to your cereal,” says Gorin. Even if you choose a keto-friendly product and follow all of the advice above, Gorin points out that you’ll still need to cut down on your portion size to ensure you don't exceed your carb limit.

What about milk? Certain types are lower in carbohydrates and therefore keto-friendly, says Gorin. "These include unsweetened macadamia milk, with just one gram carbohydrate per cup, as well as one gram each protein and fiber. Unsweetened hemp milk contains zero grams carbs per cup, with three grams of protein," she explains.

Here are 20 cereal products to give your usual breakfast bowl a delicious keto makeover. They are so yummy they’ll even appeal to people not on the keto diet.

With only three grams of net carbs, Schaub says this is one of the most popular keto cereals (the 12 grams of protein and five grams of fat per serving don’t hurt, either). It also uses monk fruit instead of sugar alcohol as a sweetener, which is one of the main things you should look for in a keto-friendly cereal.

Sweetened with monk fruit versus real sugar, this granola has less than one gram of sugar per serving. It's also packed with plenty of good-for-you fats from the coconut, almonds, and seeds incorporated into the granola. Meshulam calls it "the perfect keto treat."

Why not crunch on some chocolate? Reviewers of this granola compare the taste to being like "nutty chocolate Rice Krispies." That is, if Rice Krispies on had three grams of net carbs.

Add a little fruit or yogurt to these nut-based granola bites for easy-to-make breakfast cereal. And with only six grams of net carbs, it'll help you stay on target with your keto goals, Meshulam says.

These puffs are a lot like cereal, but can also be sprinkled on top of other dishes for a protein boost.

With a flavor that reminds you of fall in a bowl, this keto-friendly (it has three net carbs per serving) granola cereal will be a favorite on chilly, crisp mornings.

Almonds, coconut, pumpkin seeds, oh my! What isn’t in this bowl of goodies? Oh, right...carbs (there are only two grams of net carbs per serving).

Schaub says she highly recommends these portable on-the-go cups because the nutrient ratio (of 10 grams of net carbs and 20 grams of fat) is actually ideal for keto.

Don’t shy away from this one because it has 14 grams of net carbs. Schaub says its 12 grams of protein are enough to keep you satisfied after eating it.

If you want a totally grain-free cereal, opt for breakfast muesli like this one with cinnamon coconut ribbons, almonds, pecans, sunflower seeds, and bit of dried cherry (I mean, you’re drooling, right? I am!). You can easily make your own at home too, says Schaub.

With egg-white protein, this cereal option not only keeps carbs low, it also gives you a majorly filling boost of protein that will last you until lunchtime.

Chocoholics, rejoice. These tasty little O’s are not only chocolatey, they’re also packed with 15 grams of protein and only four grams of net carbs. You’ll be back for seconds tomorrow a.m., promise.

With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate—and an average net carb count of six grams or less—you can’t really go wrong with the Sola brand of gluten-free granola to start your day.

Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in at 17 grams of net carbs per serving. If you’re a fan of the classics, this might be your preferred carb indulgence.

At 13 grams of net carbs (no fiber in this box, sorry!), Special K’s sweet flakes hit the spot in more ways than one. They’re not your everyday keto-friendly cereal option, for sure, but that doesn’t mean you can’t ever make room for them in your diet.

These soggy-resistant hoops from Three Wishes pack 12 grams of net carbs per serving, but they are made with just three ingredients—chickpeas, tapioca, and pea protein—so not surprise added sugar.

It doesn't get any simpler than this kamut-only product. ICYMI, kamut is an ancient grain that checks all the keto boxes—full of fiber, protein, and just nine grams of net carbs.

Made with coconut water, coconut meat, and palm starch, this tropical-flavored cereal is vegan and naturally sweetened. Its 10 grams of net carbs include no added sugar. It also packs a high fiber content of 8 grams per serving that will leave you feeling satisfied, Gorin says.