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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.
Serve this cereal with coconut milk, heavy whipping cream (I thin it down with some water, using 1/4 cup each cream and water), unsweetened almond milk, full-fat plain yogurt and fresh or frozen berries.
My recipe is inspired by this paleo cereal from Kelly of A Girl Worth Saving.
Hands-on Overall
Serving size 1/2 cup
Nutritional values (per 1/2 cup)
Net carbs4.1 grams
Protein8.2 grams
Fat16 grams
Calories226 kcal
Calories from carbs 9%, protein 17%, fat 74%
Total carbs17.9 gramsFiber13.7 gramsSugars1.6 gramsSaturated fat4.5 gramsSodium83 mg(4% RDA)Magnesium83 mg(21% RDA)Potassium209 mg(10% EMR)
Ingredients (makes 8 servings)
Cereal:
Instructions
- 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.
- 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.
- Add the chia seeds, sweetener, coconut milk, water and process for a few more seconds.
- 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).
- The dough should be about 1/8 - inch (1/4 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.
- 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.
Ingredients
Instructions
- 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.
- 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.
- Add the chia seeds, sweetener, coconut milk, water and process for a few more seconds.
- 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).
- The dough should be about 1/8 - inch (1/4 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.
- 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.
Nutrition (per serving, 1/2 cup)
Calories226kcal
Net Carbs4.1g
Carbohydrates17.9g
Protein8.2g
Fat16g
Saturated Fat4.5g
Fiber13.7g
Sugar1.6g
Sodium83mg
Magnesium83mg
Potassium209mg
Detailed nutritional breakdown (per 1/2 cup)
| Total per 1/2 cup |
| 4.1 g | 8.2 g | 16 g | 226 kcal |
| Sunbutter, Sunflower Seed Butter (KetoDiet blog) |
| 1.6 g | 3 g | 8.5 g | 92 kcal |
| Coconut, dried, desiccated, shredded (organic, unsweetened) |
| 0.7 g | 1.9 g | 1.2 g | 31 kcal |
| Hemp seeds, hearts (hulled, natural) |
| 0.1 g | 1.5 g | 2.2 g | 26 kcal |
| Cinnamon, spices |
| 0.5 g | 0.1 g | 0 g | 5 kcal |
| Salt, pink Himalayan rock salt |
| 0 g | 0 g | 0 g | 0 kcal |
| Chia seeds |
| 0.4 g | 1.6 g | 2.6 g | 41 kcal |
| Coconut milk (full-fat, unsweetened) |
| 0.2 g | 0.1 g | 1.5 g | 14 kcal |
| Water, still |
| 0 g | 0 g | 0 g | 0 kcal |
| Low-Carb Maple Syrup (KetoDiet blog) |
| 0.5 g | 0 g | 0 g | 17 kcal |
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