Best Low-Carb Cereals For Breakfast Of 2023: Top 5 Brands
Updated on
- Written by Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by
Dr G. Michael DiLeo, MD
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Catalina Crunch Cereal
- Eight flavor options
- Gluten-free, 100% vegan
- Free shipping on all orders
Perfect Keto Cereal
- 1-2 grams of net carbs per serving
- Additional cost savings are available
- Contains added collagen and medium-chain triglycerides
Magic Spoon Cereal
- 12-13 grams of protein per serving
- Eight flavor options
- 100 percent happiness guaranteed
- No artificial colors, preservatives, or sweeteners
Cereal is a common breakfast staple for many, but for those following a low-carbohydrate diet, many cereal options just don’t make the cut. This is because the average breakfast cereal contains added sugar and is limited in fiber and protein, an equation that is concerning for your blood sugar levels and leaves your body’s systems out of whack.
Thankfully, low-carb cereals have been a game changer for those watching their blood sugar levels and trying to limit their carb intake. Compared to conventional cereal, most low-carb cereals contain more protein and fiber. And you don’t have to sacrifice taste for nutrition. Some of the best low-sugar, low-carb cereal options have more flavor per serving than cereal with added sugars.
So, if you’re trying to watch your carb intake, check out this list of low-carb cereal options to find the best low-carb cereal brands for your morning routine and beyond.
What Are Low-Carb Cereals?
Low-carb cereals are known to have lower carbohydrate content than conventional cereals. They are typically lower in refined grains and higher in protein and fiber, making them a healthy breakfast choice for someone monitoring their blood sugar levels.
According to scientific research, diets lower in refined grains have been associated with a reduced risk of developing type 2 diabetes.[1] And for those with a medical history of diabetes, research indicates that following a low-carb diet[2] can help with healthy weight management and better blood sugar control.
Furthermore, even though its claims lack sufficient scientific evidence, many people are following the ketogenic diet in an effort to manage their weight. Keto-friendly, low-carb cereals are flying off the grocery store shelves because of their high-fat, low-carb content. However, it’s important to know that a ketogenic diet is associated with a worse cholesterol profile, which can oppose the cardiac health benefits of losing weight.
5 Best Low-Carb Cereals For A Filling Breakfast In 2023
- Catalina Crunch Cereal – Editor’s Choice
- Perfect Keto Cereal – Best Low-Carb Cereal With Collagen
- Magic Spoon Cereal – Best For Variety
- PROMIX Whey Protein Puffs – Best Very Low-Carb Cereal
- NUCO Coconut Crunch – Best Organic Low-Carb Cereal
Who Should Take Low-Carb Cereals?
Individuals monitoring their carb intake may benefit from a low-carb cereal at breakfast. For example, individuals with diabetes may rely on low-carb breakfast cereals to avoid a dreaded blood sugar spike.
People following the keto diet might also consider eating low-carb cereals instead of more conventional options. Since the keto diet requires dieters to limit their total carb intake while eating high-protein and high-fat foods, they might prefer high-fiber, low-carb cereal for breakfast.
However, our bodies need carbohydrates, and limiting the intake of carbs should be done under the supervision and professional guidance of your doctor or registered dietitian.
5 Best Low-Carb Cereals For A Filling Breakfast In 2023
Catalina Crunch Cereal
Catalina Crunch, a company specializing in keto-friendly foods, offers low-carb cereal in many flavors. One half-cup serving provides 11 grams of protein with just five grams of net carbs per serving.
- Eight flavor options
- Gluten-free, 100 percent vegan
- Free shipping on all orders
- Processed in a facility with common allergens
- The upfront cost of buying a case
Krishna Kaliannan founded Cataline Crunch after he was diagnosed with type I diabetes at the age of 17. He found success managing his blood sugars by eating low-carb foods, but he wanted more options.
He believed you shouldn’t have to give up taste to avoid empty carbs, so he created his company by combining nutritional science with culinary arts. However, Kaliannan doesn’t just sell low-carb cereals for diabetics.
Catalina Crunch offers their ketogenic-friendly cereal in eight flavors, including dark chocolate, mint chocolate, cinnamon toast, chocolate banana, maple waffle, chocolate peanut butter, and honey Graham. In addition, the cereal is offered in cases of four, six, and eight pouches, with the option to purchase a variety pack in all the sizes shown.
The cereals are gluten-free, 100 percent vegan, and do not contain any artificial sweeteners. A half-cup serving of the low-carb cereal provides 11 grams of protein, 14 grams of carbs, and 9 grams of dietary fiber.
With zero grams of added sugar, the Catalina Crunch cereals are sweetened with monk fruit extract and stevia. The primary ingredient in the cereal is Catalina flour, a blend of pea protein, potato fiber, non-genetically modified corn fiber, chicory root fiber, and guar gum. Of note, the cereal is processed in a facility with common allergens.
Perfect Keto Cereal
Perfect Keto prides itself on its selection of low-carb keto-friendly products, including its Keto Cereal. Each serving of the low-carb cereal provides nine grams of protein with 16-17 grams of total carbs.
- 1-2 grams of net carbs per serving
- Additional cost savings are available
- Contains added collagen and medium-chain triglycerides
- Only available in three flavors
- Only 4 grams of dietary fiber per serving
- Contains erythritol, an artificial sweetener
Perfect Keto offers many low-carb keto foods to its customers on a mission to follow a low-carb diet. Perfect Keto sells low-carb cereal, keto foods, supplements, and even baking mixes. The Perfect Keto Cereal is a popular product on their site.
The low-carb cereal has three flavors: chocolate, honey nut, and cinnamon. With zero added sugars, the Perfect Keto cereal is sweetened with stevia and monk fruit concentrate.
Every 40-gram serving provides nine grams of protein and 16-17 grams of total carbs. However, with four grams of dietary fiber and 11 grams of sugar alcohol, the Perfect Keto Cereal advertises just one to two grams of net carbs per serving.
The low-carb breakfast cereal also contains medium-chain triglyceride oils and hydrolyzed bovine (not vegan) collagen to support hair, skin, nails, ligament, joints, and other connective tissues. Of note, the first ingredient listed in the product is erythritol, an artificial sweetener made of non-caloric sugar alcohol. Sugar alcohols like erythritol can cause gastrointestinal distress[3] in some people if consumed in large amounts.
Magic Spoon Grain-Free Cereal
Magic Spoon’s Grain-Free Cereal mirrors the taste of some of your favorite childhood cereals but without the added sugars and empty carbs. Instead, every one-cup serving provides 12-13 grams of protein and 14-15 grams of carbs.
- 12-13 grams of protein per serving
- Eight flavor options
- 100 percent happiness guaranteed
- No artificial colors, preservatives, or sweeteners
- The upfront cost of buying a case
- Only two grams of fiber per serving
With 12-13 grams of protein and four to five grams of net carbs per serving, Magic Spoon’s Grain-Free Cereal can be an excellent choice for those following a low-carb diet. It comes in eight flavors: cocoa, sugar cookie, peanut butter, maple waffle, frosted, cookies and cream, and cinnamon roll.
Magic Spoon cereals are grain- and gluten-free and do not contain artificial colors or sweeteners. They are advertised as high-protein cereal and showcase milk protein as the first listed ingredient. The sweetener blend includes monk fruit extract, stevia extract, and allulose. Furthermore, each serving contains only one-half to 1 1/2 grams of saturated fats from a mix of avocado and sunflower oils.
Unfortunately, you’re required to buy a case of four or six cereal boxes, which can be a significant upfront cost. However, Magic Spoon offers their “happiness” guarantee so that you can shop with peace of mind.
Promix Whey Protein Puffs
Slightly different from a conventional cereal, PROMIX Whey Protein Puffs can be blended into a powder or added to smoothies, yogurts, etc. With just two grams of total carbs per serving, it’s one of the lowest carbohydrate cereals available.
- Two grams of total carbs per serving
- Cost-effective
- Low-sodium
- 90-day guarantee
- Very limited flavor options
- Zero grams of fiber
Promix designs its products with athletes and the latest scientific evidence in mind. In addition to the Whey Protein Puffs, customers can buy supplements, protein powders, collagen, and snacks from Promix.
The sugar-free Whey Protein Puffs can be mixed with your favorite smoothie or yogurt recipes or simply enjoyed on their own. Every serving provides 10 grams of protein and only two grams of total carbs.
Unfortunately, Promix Whey Protein Puffs contain negligible amounts of fiber. This is a significant flaw because a healthy gut microbiome plays a major role in blood sugar control; without it, trying to control carb intake can be sabotaged. Adequate fiber intake is key for better gut health, and for many, breakfast is a chance to consume much of our recommended fiber for the day. Also, unfortunately, there are only two available flavors, unflavored and chocolate.
Every serving of Promix’s low-carb protein cereal costs less than a dollar. Noteworthy, Promix stands behind its products. If you’re unhappy with your Promix purchase, you have 90 days to return it for a full refund.
NUCO Coconut Crunch
NUCO is considered “farm-to-table,” implying free from unnecessary processing. It is also grown according to ethical labor practices for its Filipino farmers and is proudly “eco-friendly,” i.e., using sustainable agricultural methods.
- Organic
- Low-sodium
- Gluten-free
- Vegan-friendly
- Low in protein
- Only one flavor is available
NUCO’s founder, Ricky Santos, grew up in the Philippines and saw first-hand how the coconut industry played a role in the Philippine economy. As a result, NUCO takes pride in its sustainable farming practices and its support to NUCO farmers.
The NUCO Coconut Crunch cereal is made with three simple ingredients: coconut water, coconut meat, and palm starch. The grain-free coconut cereal contains 18 grams of total carbs and eight grams of dietary fiber per serving.
Furthermore, it has only 15 milligrams of sodium per serving, whereas other cereal brands contain significantly more. Unfortunately, however, there is only one gram of protein per serving.
It’s satisfyingly crunchy and filling, and since the cereal doesn’t contain any animal products, it’s suitable for vegans following a low-carb diet. Currently, it’s only available in one flavor, but you can pair it with other foods to avoid flavor burnout. For example, you can add chocolate chips for chocolate crunch.
How We Selected The Best Low-Carb Cereals
With a growing demand for low-carb foods, we’re seeing many low-carb kinds of cereal hit the shelves these days. When creating our list of low-carb cereals, we considered several different factors, including:
- Total carbs per serving
- Fiber is provided per serving
- Protein per serving
- The use of sugar alcohol
- Flavor choices
- Cost
Alternatives To Low-Carb Cereal
If you aren’t ready to commit to one of the low-carb cereal choices above, you can try some at-home alternatives. For example, you might consider adding dried fruit to an unsweetened cereal or low-carb granola.
You can add some pizazz to your breakfast by including not only nuts but things like pumpkin seeds, shredded coconut, sliced almonds, and more. In addition, you can add certain ingredients to match your flavor preferences–ones without any added sugars. For example, if you like a mint chocolate chip or peanut butter flavor, consider adding chocolate chips or a tablespoon of peanut butter.
Final Thought
Carbohydrates are essential to our overall health and energy levels. In fact, consuming carbs is like putting gas in the tank of your car. Without sufficient carbohydrate intake, our body’s systems cannot function properly. However, overindulgence in carbs can also affect our health.
When we eat too many carbs, our blood sugar levels spike, but finding cereal with low carbs can be challenging. A healthy low-carb cereal includes adequate protein and fiber without providing too many net carbs or significantly increasing your overall carb count. However, it’s essential to remember that your carbohydrate needs are unique, so some cereal brands may work better for you than others.
When making changes to your carbohydrate intake, no matter the reason, it’s important to do so under the supervision and close guidance of your doctor. If you have questions about your individualized carbohydrate needs, talk with your registered dietitian nutritionist.
Frequently Asked Questions
If you follow a low-carb diet, you might be tempted to find a cereal with the lowest carb content possible. The Promix Whey Protein Puff cereal has the lowest carb content of the list above. However, it’s important to remember that the lowest-carb cereal is not necessarily a healthy low-carb cereal. You must consider the protein and fiber provided.
Since all our bodies are unique, our nutrition needs are unique, and the recommended breakfast carb count will vary among individuals. Generally speaking, though, the Dietary Guidelines for Americans[4] recommend that carbohydrates make up approximately 45-65% of the average person’s calorie intake.
Many people are following the keto diet, but it can be challenging to find breakfast foods low in carbs. Catalina Crunch and Magic Spoon are designed with keto dieters in mind. They are low in carbs and have adequate protein and fat. Thankfully, there are other ketogenic-friendly cereals as well.
If you’re following a low-carb diet, you might consider using coconut or almond milk with your low-carb granola and other cereals.
+ 4 sources
Health Canal avoids using tertiary references. We have strict sourcing guidelines and rely on peer-reviewed studies, academic researches from medical associations and institutions. To ensure the accuracy of articles in Health Canal, you can read more about the editorial process here
- Maki, K.C. and Phillips, A.K. (2014). Dietary Substitutions for Refined Carbohydrate That Show Promise for Reducing Risk of Type 2 Diabetes in Men and Women. The Journal of Nutrition, [online] 145(1), pp.159S163S. doi:10.3945/jn.114.195149.
- Bolla, Caretto, Laurenzi, Scavini and Piemonti (2019). Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes. Nutrients, [online] 11(5), p.962. doi:10.3390/nu11050962.
- Ruiz-Ojeda, F.J., Plaza-Díaz, J., Sáez-Lara, M.J. and Gil, A. (2019). Effects of Sweeteners on the Gut Microbiota: A Review of Experimental Studies and Clinical Trials. Advances in Nutrition, [online] 10(suppl_1), pp.S31–S48. doi:10.1093/advances/nmy037.
- Current dietary guidelines (no date) Dietary Guidelines for Americans, 2020-2025 and Online Materials | Dietary Guidelines for Americans. Available at: https://www.dietaryguidelines.gov/resources/2020-2025-dietary-guidelines-online-materials.
Written by:
Chelsea Rae Bourgeois, MS, RDN, LD
Medically reviewed by:
Medically reviewed by:
