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Allergy-Free Healthy Keto Cereal

|Allergy-Free Healthy Keto Cereal

Although store-bough cereals are a convenient and quick breakfast option, they are a no-no for anyone following a healthy low-carb diet. They are not just high in carbs but also laden with unhealthy ingredients.

I wanted to create a healthy replacement for breakfast cereals that is keto & paleo friendly. Just like in my keto oatmeal, the key ingredient are chia seeds that are high in micronutrients and fibre and low in net carbs. They will kick-start your morning and keep you going until lunch. My recipe is not just low in carbs but also allergy-friendly: there are no eggs, nuts or dairy.

My recipe is inspired by this paleo cereal from Kelly of A Girl Worth Saving.

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Preparation time

Hands-on
Overall

Nutritional values (per serving, ½ cup):

4.1 grams 13.7 grams 8.2 grams 16 grams 4.5 grams 226 calories
Total Carbs17.9grams
Fiber13.7grams
Net Carbs4.1grams
Protein8.2grams
Fat16grams
of which Saturated4.5grams
Energy (calories)226kcal
Magnesium83mg (21% RDA)
Potassium208mg (10% EMR)

Macronutrient ratio: Calories from carbs (9%), protein (17%), fat (74%)

Ingredients (makes 8 servings):

Cereal:
Serve with:
  • coconut milk such as Aroy-D or heavy whipping cream (I thin it down with some water, using ¼ cup each cream and water)
  • almond milk
  • full-fat plain yogurt
  • fresh or frozen berries

Instructions:

  1. To make the sunbutter, place the sunflower seeds in a food processor and process until smooth (here's a step-by-step guide). I used my Kenwood mixer with a food processor attachment. |Allergy-Free Healthy Keto Cereal
  2. Add shredded coconut, hemp hearts, cinnamon (I like cinnamon so I used 2 tbsp), salt and give it a short blitz just enough to combine the ingredients. Do not over-process. |Allergy-Free Healthy Keto Cereal
  3. Add the chia seeds, sweetener, coconut milk, water and process for a few more seconds. |Allergy-Free Healthy Keto Cereal
  4. Let the mixture sit for about 15 minutes. Meanwhile, preheat the oven to 135 C/ 275 F. When the mixture is set, divide in half. Each half will fill up one oven tray, so you can either bake both halves on two trays or keep one half in the fridge in a ziploc bag for up to 5 days and bake when needed.
    Using a spatula, spread the dough on a baking sheet lined with non-stick baking mat like this one or a strong parchment paper (regular parchment paper may tear).
    |Allergy-Free Healthy Keto Cereal
  5. The dough should be about ⅛ - inch (¼ cm) thick. To spread it thin, you can place a piece of parchment paper on top of the dough and use a rolling pin.
    Place both baking sheets in the oven and bake for 30 minutes or until crisped up. When done, remove from the oven and cut into 1-inch (2 cm) squares with a sharp knife or using a pizza cutter. Let it cool down for 10-15 minutes to crisp up.
    You can pre-cut the dough before placing it in the oven to make it easier to cut the squares. |Allergy-Free Healthy Keto Cereal
  6. Once cooled, store in an air-tight container for up to 2 weeks. Serve with coconut milk, cream, almond milk or yogurt, and top with some berries. Because the cereal doesn't have to be refrigerated, it's also an excellent travel-friendly snacking option. |Allergy-Free Healthy Keto Cereal

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Please, note that I do not offer personalised advice. For personalised advice you can contact one of our experts.

Comments (20)

Thank you so much for this recipe. I made it yesterday. Enjoyed a crunchy bowl of cereal this morning!  Amazing. I added more seeds such as pumpkin, sesame and sunflower. The chia seeds are great in it too!  I highly recommend this recipe to all.

Reply

Thank you Debbie, I'm glad you liked it! Smile

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This cereal is the best! thank you for all your awesome recipes. love from South Africa <3

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Thank you for your kind words! Smile

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I love this recipe so much, I decided to try it as a cracker!  I used almond butter, more salt, no sweetener and added savory flavorings like garlic/onion and italian herbs!  They are crispy and stand up well to a slice of cheese.  
I bet this could also be used as tart crust using sweeteners and hazelnut butter.  Thanks for developing such a versatile recipe!

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Thank you for your kind words and great tips! Smile

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Fantastic!  This is easy to make and tasty.  I made mine with almond butter and no hemp.  The maple and cinnamon adds just the right touch. I forgot how much I missed a crunchy bowl of cereal in the morning!  This is MUCH better than eating bran flakes.  

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I think that any nut or seed butter will work. I'm glad you liked it! Smile

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Thank you so much for this recipe.  I love granola with yoghurt/cream/berries/chia seed pudding etc. but I have always loved cereal with milk and have really missed it since going low carb 4 1/2 years ago.  The half-cream, half-water suggestion for this really works and it's almost like eating Bran Flakes again!  Thank you! Smile  

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Thank you! It's almost like full-fat milk, just without all the extra carbs Smile

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Made this yesterday and it's wonderful. I prepackaged each serving (self preservation ) and am excited that I have a delicious crunch option for either cereal or snack. No coconut taste, doesn't get soggy quickly after pouring on the milk and just enough sweetness to satisfy the sweet tooth. Again another great recipe that will be made regularly! Thank you Martina 😚

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Thank you Marybeth! I'm glad you like it Smile

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Does this taste of coconut? I am not a fan of that taste, unfortunately.

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I don't think it does, it tastes of cinnamon and sunflower/hemp seeds but you could use more seeds or nuts instead of coconut.

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Hi Martina,
Thank you for this brilliant recipe. I want to make it for my hubby but he really doesn't like the taste of cinnamon, could you recommend  something else to flavour the cereal in its place?

Reply

Yes, you can use vanilla or even cocoa powder - I just updated the list of ingredients Smile

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Is there any way I can replace hemp hearts with sth else? They're incredibly expensive here where I live... Frown

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Yes, you can use other seeds - I just updated the list of ingredients. I think sesame would work well Smile

Reply

Thank you so much for this cereal recipe. It is scrumptious!

Reply

Thank you!

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