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The Best Keto Cereals

This article covers only the best ones. You can try these brands if you are on a keto or low-carb diet.
Giovanna Rosario Arroyo, MA, RDN, CD, LND Registered Dietitian and Nutritionist Reviewed by / Registered Dietitian and Nutritionist
Last Updated: 2024, Mar 21
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What is Keto Cereal?

Keto cereal is a low-carb, sugar-free, and gluten-free cereal with protein, nuts, seeds, and fiber. It offers the same crunch and taste as regular cereal without the added sugar and carbs. It also contains healthy fats that support ketosis, a process where your body burns fat instead of carbs for energy.

There are a variety of keto cereal brands available in the market.

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The Best Keto Cereals – Image/Wellness Digest

Best Keto Cereals 2024

  • Magic Spoon Cereal – Best Overall
  • Catalina Crunch – Best Flavors
  • Highkey Protein Cereal – Best Variety
  • Julian Bakery ProGranola – Best Keto Granola
  • NUCO Coconut Crunch – Best Texture

1. Best Overall | Magic Spoon Cereal

Magic Spoon Cereal is a low-carb cereal that’s perfect for those on a keto diet. It is high in protein and contains milk as its primary protein ingredient. The cereal also contains superfoods like spirulina and turmeric, renowned for their antioxidative and anti-inflammatory properties. Magic Spoon comes in eight different flavors that are perfect for when you want something sweet and still want to remain in ketosis. It uses monk fruit, allulose, or stevia for sweetening. Unfortunately, since the key ingredient in this cereal is milk protein, it is not suitable for vegans.

2. Catalina Crunch

Catalina crunch offers a perfect blend of taste and texture. It allows you to enjoy a cereal breakfast without the extra carbs and sugar that break ketosis. The cereal comes in eight delicious flavors. It is non-GMO, gluten-free, dairy-free, and grain-free. It contains quality ingredients that keep you full for longer and maintain ketosis, allowing you to burn more calories. You can eat the cereal with plant-based milk low in carbs to help you maintain ketosis. Order this cereal from Catalina Crunch’s website and get free shipping.

3. Highkey Protein Cereal

HighKey offers a high-protein keto cereal with unique flavors. The cereal contains natural ingredients that are gluten and grain-free. Each serving offers 10 grams of protein with zero sugar to help you stay in ketosis and curb hunger and cravings. The protein cereal is available on HighKey official website and on Amazon at an affordable price. It comes with a money-back guarantee, so you can return it for a full refund if you are unsatisfied with the product.

4. Julian Bakery ProGranola

Julian Bakery ProGranola contains egg white powder, flaxseed, sesame, chia seed, coconut oil, cinnamon, and vanilla extract. It is low in carbohydrates and uses plant-based sweeteners like monk fruit, which are also low carbs, to help you remain in ketosis. The cereal contains 12 grams of protein and 4.5 grams of fat per serving. It comes in five flavors that you pair with milk for breakfast or add to your smoothies for a protein boost. Order this cereal online and enjoy a satisfying breakfast that will keep you energized all day.

5. NUCO Coconut Crunch

NUCO Coconut Crunch contains coconut meat, coconut water, and palm starch. Coconut is high in MCT oil that promotes weight loss and increases energy levels. [2] The cereal is 100% organic and low in carbs. It supports different diet plans since it is gluten-free, dairy-free, grain-free, and vegan friendly. You can eat this cereal with whole milk, plant-based milk, yogurt, or smoothies. You can also use it as a topping for your fruit bowl.

Factors to Consider When Buying the Best Keto Cereal

Natural Ingredients

Always read the ingredient list to ensure the keto cereal is made with natural and non-GMO ingredients. Avoid cereals with added sugars, preservatives, artificial flavors, and colors since they contain harmful components that bring side effects. [3]

Look for ingredients like coconut oil, coconut milk, pumpkin seeds, almonds, natural flavors, and sweeteners.

Also, check if the cereal has undergone third-party testing to verify that it has natural ingredients and contains no harmful products.

Carb Content

The keto diet is a low-carb diet. It allows only 20 grams of carbs per day. Therefore, you must choose keto cereals with a low carb content, at least below 15 grams per serving. Look at the nutritional facts to see how many carbs you get per serving to ensure you are within the carb limits.

Also, avoid a cereal with added sugars or artificial sugars since they break ketosis. Instead, choose a cereal with keto-friendly sweeteners such as stevia or monk fruit. These sweeteners have a low sugar content suitable for a keto diet.

Available Flavors and Texture

Most keto cereals offer traditional flavors like cinnamon, coconut, peanut butter, strawberry, vanilla, and chocolate. They also provide unflavored cereal that you can use as a topping to your fruit bowl or yogurt bowl.

Keto cereals also come in different textures. Some are crunchier than others based on their ingredients. If you prefer a little crunch, get Catalina Crunch or NUCO Coconut Crunch since they offer the best texture and taste.

Degree of Processing

Highly processed cereals are linked to chronic diseases such as type 2 diabetes and cardiac diseases. [4] Keto cereals undergo much processing even though they are made of healthier ingredients than regular cereals. Therefore, you should try limiting your intake of keto cereals to prevent these diseases.

Price

Keto cereals are pricier than regular cereals. So, you might want to consider your budget before purchasing a box. Take advantage of discounts and coupon codes to stock up on your favorite cereal without breaking the bank. Additionally, get cereal with a money-back guarantee that allows you to return it for a refund if you are unsatisfied with the product.

Company Reputation

Buy your cereals from a reputable brand. Reputable companies produce quality supplements using safe ingredients. They also have the required certifications to prove that their products are made under strict health regulations.

FAQ

Q: Are Keto Cereal Healthy?

A: Yes. Keto cereals are a healthier option compared to regular cereals. They contain healthy fats and proteins that support ketosis. They also contain fewer carbs and sugar, which have been shown to cause chronic diseases such as type 2 diabetes. [5] They also contain dietary fiber that keeps you feeling full for longer and help you control your food intake throughout the day.

Q: Can I Add Milk to my Keto Cereal?

A: Absolutely. You can use dairy milk since it has a high-fat content. However, watch your portion sizes since dairy milk also contains carbs that break ketosis when taken in large quantities.

If you are vegan or looking for a more keto-friendly option, get plant-based milk such as almond or coconut milk. Plant-based milk has fewer carbs, approximately 2 or 3 grams per 8 ounces. Therefore, it is more suitable for a ketogenic diet.

Q: How many Carbs Can I Eat at Breakfast?

A: The amount of carbs you should have for breakfast relies on several factors, including your dietary pattern, activity level, and what you will be eating that day. If you are on the keto diet, you should consume 25 grams of carbs per day. So, do not eat more than 8 to 10 grams for breakfast.

However, if you are following a more flexible low-carb diet, you can take up to 20 grams of carbs for breakfast. You can also take more carbs if you have an active lifestyle since carbs offer a readily available energy source.

Q: Can I Eat Keto Cereal if I have Allergies?

A: The answer to this depends on the type of food allergy you have. If you are allergic to nuts, avoid cereals that contain nuts. If you are lactose intolerant, avoid cereals with dairy products. Other allergens include eggs, soy, sesame, and gluten.

Therefore, ensure you review the ingredient list to identify allergens and avoid products with these components. Also, if you get an allergic reaction or an allergy flare-up from taking these products, consult your doctor for medical help.

Q: Are Keto Cereals Vegan-Friendly?

A: Not all keto cereals are vegan-friendly since some contain animal products or by-products. However, most keto cereals contain plant-based ingredients such as pea protein, coconut flakes, nuts, pumpkin seeds, flaxseeds, etc. Therefore, go through the ingredients to find a vegan option.

Q: Can People with Diabetes take Keto Cereals?

A: Yes, they can. Keto cereals are low in carbohydrates and do not spike blood sugar levels. They also use sweeteners like stevia, which do not raise blood glucose levels. [6]

However, consult your dietician before adding keto cereal to your diet. Also, monitor your blood sugar levels regularly to ensure they are within the normal range.

Conclusion

Keto cereals offer the same crunch and flavor as regular cereals. They are healthier and contain low carbs and sugars, which help you maintain ketosis. They also keep you full for longer, making it easier to control your calorie intake and lose weight.
The brands in this review are excellent breakfast or snack options. For instance, Magic Spoon cereal, the best overall, offers a perfect balance of flavor and texture for snacking. But if you prefer more crunch to your cereals, get Catalina Crunch or NUCO Coconut Crunch.

At Wellness Digest, our sourcing guidelines are strict and we only use primary references for our articles including peer-reviewed studies, academic research institutions, and medical associations. You can learn more about how we ensure our content is accurate and current by reading our editorial policy.

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  2. Wang Y, Liu Z, Han Y, Xu J, Huang W, Li Z. Medium Chain Triglycerides enhances exercise endurance through the increased mitochondrial biogenesis and metabolism. PLoS One. 2018 Feb 8;13(2):e0191182. doi: 10.1371/journal.pone.0191182. PMID: 29420554; PMCID: PMC5805166.
  3. Oplatowska-Stachowiak M, Elliott CT. Food colors: Existing and emerging food safety concerns. Crit Rev Food Sci Nutr. 2017 Feb 11;57(3):524-548. doi: 10.1080/10408398.2014.889652. PMID: 25849411.
  4. Lane MM, Davis JA, Beattie S, Gómez-Donoso C, Loughman A, O'Neil A, Jacka F, Berk M, Page R, Marx W, Rocks T. Ultraprocessed food and chronic noncommunicable diseases: A systematic review and meta-analysis of 43 observational studies. Obes Rev. 2021 Mar;22(3):e13146. doi: 10.1111/obr.13146. Epub 2020 Nov 9. PMID: 33167080.
  5. Bonsembiante L, Targher G, Maffeis C. Type 2 Diabetes and Dietary Carbohydrate Intake of Adolescents and Young Adults: What Is the Impact of Different Choices? Nutrients. 2021 Sep 24;13(10):3344. doi: 10.3390/nu13103344. PMID: 34684345; PMCID: PMC8537173.
  6. Ajami M, Seyfi M, Abdollah Pouri Hosseini F, Naseri P, Velayati A, Mahmoudnia F, Zahedirad M, Hajifaraji M. Effects of stevia on glycemic and lipid profile of type 2 diabetic patients: A randomized controlled trial. Avicenna J Phytomed. 2020 Mar-Apr;10(2):118-127. PMID: 32257884; PMCID: PMC7103435.
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