What Cereal Can You Eat on Keto?

Who doesn’t like starting their mornings this way? You pour a bowl of your favorite crunchy cereal, add in milk and savor satisfying spoonful after spoonful.

But on the keto diet, bread, pasta and other carb-based foods, including most cereals, are immediately cut in favor of high-protein, healthy fats-providing alternatives.

That doesn’t mean you can’t enjoy your mornings the way you have for years. Instead, keto-friendly cereals accommodate the many Americans making this dietary switch. Here’s what you should know.

What Is the Keto Diet?

At this point, the ketogenic diet requires no explanation. This meal plan often shortened to “keto diet” recommends replacing most of your carbs with fats and protein. This switch up puts your body in a state of ketosis, which helps you lose weight and lower your risks of certain chronic diseases like diabetes, epilepsy and Alzheimer’s.

During ketosis, your body starts using fat for energy. At the same time, your liver transforms fat into ketones, resulting in more energy and a “keto high.” 

Quick, visible weight loss supports its popularity. Yet, continuing your journey and eventually maintaining results requires you to remain in ketosis. 

For a few more benefits:

• The keto diet helps reduce blood sugar, blood pressure, triglyceride and insulin levels.
• The keto diet has been shown to be just as effective for weight loss as the low-fat diet. Yet, it doesn’t require you to constantly count calories.
• Research shows that individuals on keto have an easier time keeping weight off compared to low-fat and low-carb diets.

Types of Keto Diets

Around for several years now, keto has spawned a few variations:

• 70/25/5: The most common form of the keto diet follows this ratio for fats/proteins/carbs. However, it’s also the strictest and most challenging to maintain long term.
• 50/30/20: This newer form decreases carbs and increases protein without going to extremes.
• High-protein keto: You’ll allocate 30% of your diet to protein and reduce fats to 65% to build muscle mass.
• Keto for athletes: This diet better accommodates high-intensity workouts. Not for newer dieters, it increases carbs around training sessions to give the body more fuel.
• Keto cycling: This on-and-off keto diet allows you two days to get in more carbs.

What Is Keto-Friendly Cereal?

Right now, protein shakes, eggs, plain yogurt and more protein-packed choices are on the menu. But what if you crave cereal?

Brands, including us at Diet Direct, recognize that many don’t want to give up this breakfast staple. So we’ve designed a better, more keto-friendly option:

• Traditional cereals are made with wheat, oats, rice and corn and often include sugar and other sweeteners. As a result, traditionally “healthy” choices like Cheerios, Chex, Raisin Bran and Corn Flakes are off limits, unless you take a cheat day.
• Keto-friendly cereals are formulated to have 5g or fewer carbs per serving and much more protein.
• Milk also needs to be taken into account with keto-friendly cereals. Cow’s milk has a high carb content (about 12g per 8 oz. serving) and could push you out of ketosis. Instead, unsweetened almond, coconut and other plant-based milks offer protein with fewer carbs.

Keto-Friendly Cereal Recommendations

Whether for a crunchy texture or a soul-warming bowl of goodness, we have you covered with a keto-friendly option:

Wonderslim Low-Carb Protein Cereal 

This Cheerios alternative looks like real deal but packs in far more protein. Available in Cocoa, Chocolate Peanut Butter, Fruity, Honey Nut and Cinnamon, Wonderslim Low-Carb Protein Cereal starts your morning on the right note:

• Pre-portioned servings let you monitor your protein and carbohydrate intake and can be brought along for an afternoon snack.
• Each serving has only 120 calories or less, 6g or less of net carbs, up to 16g of plant-based protein, 4g or less of fiber, and only 1g or less of sugar. 

BariWise Low-Carb Protein Cereal 

Searching for a bariatric-friendly Cheerios substitute? Add BariWise Low-Carb Protein Cereals into rotation. Choose from Honey Nut, Cinnamon, Cocoa, Fruity and Chocolate Peanut Butter for breakfast or a delicious anytime snack. For your diet:

• Pre-portioned packets eliminate guesswork for carbs, calories and protein and help reduce the risk of overeating.
• Servings are just 120 calories or less and offer up to 16g of protein, 6g or less of net carbs, 1g or less of sugar, and 4g or less of fiber. 

BariWise Protein Oatmeal, Apples & Cinnamon

On a cold morning, a bowl of oatmeal hits the spot. Unfortunately, your day also begins with a heaping portion of carbohydrates and, usually, sugar.

We’ve made oatmeal a more keto-friendly cereal with the following:

• A gluten-free, protein-packed formula with just a touch of sugar.
• 110-calorie servings that offer 15g of protein, helping you maximize your diet.
• Easy preparation for breakfast or any time of day.

BariWise Meal Replacement Bar, Vanilla

Craving a cereal bar on the go? BariWise Protein Meal Bars deliver the crunch, texture and convenience you’re after — plus satisfying ingredients that keep you going:

• Each meal replacement bar offers 15g of protein, 9-10g of fiber and 20 essential vitamins and minerals.
• You’ll have no problem staying full on 160 calories that help fight cravings and fuel the body.
• Each bar offers 4-6g net carbs and up to 6g of fat, making it a keto-friendly choice.

Go Beyond Keto-Friendly Cereal

Contemplating keto? Diet Direct not only gives you choices but direction with our 4-week plan. We cover meal prep and alternatives to cooking, including our meal replacements, shakes, entrees, snacks, desserts and breakfast items.