When you opted to trythe keto diet, you knew you would have to cut waaaay back on carbs. But one meal of the day in particular tends to be pretty carb-heavy—breakfast. Hello, bagels, pastries, pancakes, donuts, waffles, and...beloved cereal.
“Cereal by definition is a grain, which is a high-carb food,” says Danielle Schaub, RD, culinary and nutrition manager forTerritory Foods. "There is also little fat in grains, which makes most cereals a tricky food to fit into a high-fat, low-carb diet."
Not to mention, most of the classic cereals tend to be high in sugar and if you're used to eating those you might find it difficult to cut down. But there is a solution. "Starting your morning off with some protein and fat is key to rein in sugar cravings throughout the day," says Marissa Meshulam, RD, founder ofMPM Nutrition.
And luckily, there are actually a bunch of low-carb, keto-friendly cereals on the market that can help with that. And no, they don’t taste like styrofoam. Most of them would even be appetizing to peoplenoton the keto diet.
“A keto-friendly cereal will be relativelylow in carbs, havelots of fiberandsome protein,” reminds Schaub, who explains that a high-fiber content will result in fewer net carbs, while protein helps slow down the digestion of carbs and makes you feel fuller.
Here are 18 cereal products to give your usual breakfast bowl adeliciousketo makeover.
Lakanto Healthy Quick Breakfast Granola
$12.99 -SHOP NOW
Sweetened with monk fruit versus real sugar, this granola has less than1 g of sugar per serving. It's also packed with plenty ofgood-for-you fats from the coconut, almonds, and seeds incorporated into the granola.Meshulam calls it "the perfect keto treat."
Catalina Crunch Cereal
$49.00 -SHOP NOW
Need your sugary cerealfix...minus the actual sugar? These options from Catalina will do the trick—and with 11 grams of protein.
"Protein, fiber, and fat is key to keeping your blood sugar balanced and managing cravings throughout the day, so starting your bowl with this versus regular cereal is setting yourself up for success," Meshulam says.
Lark Ellen Farm Granola
$19.69 -SHOP NOW
Add a little fruit or yogurt to thesenut-based granola bites for easy-to-make breakfast cereal. And with only 6 grams of net carbs, it'll help you stay on target withyour keto goals, Meshulam says.
Magic Spoon Variety Pack
$39.00 -SHOP NOW
With only 3 grams of net carbs, Schaub says this is one of the most popular keto cereals (the 12 grams of protein and 5 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.
Keto Nut Granola Healthy Breakfast Cereal
$12.99 -SHOP NOW
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 3 grams of net carbs.
The Cereal School
$32.99 -SHOP NOW
This is about as close as you can get to *zero* net carbs. The Cereal School has only 1 gram, but still boasts an impressive 16 grams of protein.
One caveat, per Schaub: “It’s made with milk protein, so just be aware if you have a dairy intolerance."
ProMix Nutrition Unflavored Protein Puffs
$19.99 -SHOP NOW
These puffs are a lot like cereal but can also be sprinkled on top of other dishes for a protein boost.
Cinnamon Pecan Granola Cereal
$12.99 -SHOP NOW
With a flavor that reminds you of fall in a bowl, this keto-friendly (it has3 net carbs per serving) granola cereal will be a favorite on chilly, crisp mornings.
Granola Cereal
$12.99 -SHOP NOW
Almonds, coconut, pumpkin seeds, oh my! Whatisn’tin this bowl of goodies? Oh, right...carbs (there are only 6 net carbs per serving).
Wildway Keto Hot Cereal Cups
$17.25 -SHOP NOW
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.
Protein Breakfast Cereal
$13.18 -SHOP NOW
Don’t shy away from this one because it has 14 grams of net carbs. Schaub says its 12 grams of protein is enough to keep you satisfied after eating it.
Paleo-Style Muesli
$50.00 -SHOP NOW
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’m drooling!). You can easily make your own at home, too, says Schaub.
HighKey Snacks Keto Breakfast Cereal
$10.97 -SHOP NOW
~High key~this may become your new favorite oatmeal. Because it is sweetened with monk fruit, you can enjoy the sweet taste of maple syrup, without allthe sugar.
Protein Cereal
$17.99 -SHOP NOW
With egg-white protein, this cereal option not only keeps carbs low, it gives you a majorly filling boost of protein that will last you at least until lunchtime.
Protein Cereal
$13.95 -SHOP NOW
Chocoholics, rejoice. These tasty little O’s are not only chocolatey, they’re alsopacked with 15 grams of protein and only 4 net carbs. You’ll be back for seconds tomorrow a.m., promise.
Vanilla Almond Granola
$8.99 -SHOP NOW
With flavors like vanilla almond, blueberry cinnamon, and maple pecan chocolate—and an average net carb count of 6 grams or less—you can’t really go wrong with the Sola brand of gluten-free granola to start your day.
Cheerios Cereal
$3.19 -SHOP NOW
Yes, everyone’s favorite circle-shaped cereal is lower in carbs than many other brands, coming in at 17 net carbs per serving. If you’re a fan of the classics, this might be your preferred carb indulgence.
Kellogg's Special K Breakfast Cereal
$21.84 -SHOP NOW
At 13 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.
