What’s one of the worst things you can eat for breakfast?
For many of us, it’s the breakfast of our childhood. One directly marketed to kids with cartoon characters and toys.
And as adults, many people continue to eat it.
It’s cereal. And specifically, high-sugar-cereal.
In fact, every year, Americans spend over 10 billion dollars on cereal (1). And while the nutrition in different cereals varies greatly, even some of the “healthy” ones are anything but.
When you take processed refined grains and add sugar, you literally end up with a blood-sugar-spiking bowl full of sugar (the refined grains are much like sugar in the body).
What’s more, when you start the day with unhealthy foods, you’re likely to continue eating poorly throughout the day
There’s actually a lot of research on high-carbohydrate breakfasts. In 2018, researchers found that swapping a high-carbohydrate breakfast with a high-fat one increases your 24-hour fat oxidation (2). That’s great news for Keto Zone eaters!
Today, we have 3 delicious Keto Zone Breakfast Cereal options. Now, you can have your cereal and Keto Zone it, too.
3 Keto Zone Breakfast Cereals
Keto Zone Berry Nut Cereal
- 1 Tbsp organic coconut oil
- 1/4 cup fresh berries
- ¼ cup Hemp Hearts (hulled hemp seeds)
- ¼ cup pecans
- dash of ground cinnamon, optional
Place hemp hearts and pecans in a bowl. Melt the coconut oil, and pour over. Add berries and cinnamon, stir to mix. Eat with almond or coconut milk. Serves 1.
Nutrition Info: 436 calories, 38 gm fat, 5 gm net carbs (14 gm carbs, 9 gm fiber), 14 gm protein
Keto Zone Granola
- 1 cup organic sprouted almonds
1 cup organic sprouted pumpkin seeds
1 cup organic sprouted sunflower seeds
1/2 cup organic shredded coconut unsweetened
1/4 cup organic cocoa nibs
1/4 cup organic coconut oil melted
4 tbsp organic almond butter
1 tsp organic vanilla
2 tsp organic cinnamon
pinch sea salt
2 pasture-raised eggs
- Preheat oven to 350 F.
- Place all the ingredients in the blender and pulse until combined but still relatively chunky.
- Place mixture on a parchment-paper-lined or greased cooked sheet. Spread in a thin layer.
- Bake for 10 minutes, stir and then bake an additional 5-10 minutes or until golden.
- Remove from oven and allow to cool. Store in an airtight container up to 2 weeks. Serves 7, about ¾ cup each.
Nutrition info: 566 calories, 51 gm fat, 5 gm net carbs (18 gm carbs, 13 gm fiber), 18 gm protein
Keto Zone Cinnamon Toast Crunch
(This one’s a bit challenging but worth the time and effort.)
- 2cups almond flour
- 2teaspoons ground cinnamon
- 1 tsp flax meal
- 1/2teaspoon baking soda
- 1/4teaspoon salt
- 5 1/2tablespoons grass-fed butter, warmed to room temperature
- 6tablespoons erythritol
- 2tablespoons grass-fed butter, melted
- 2tablespoons erythritol
- 2teaspoons ground cinnamon
- Place almond flour, cinnamon, flax meal, baking soda, and salt in medium bowl. Mix well with a whisk.
- In another bowl (large), cream butter with an electric mixer, 2-3 minutes. Add erythritol and continue to beat until light and fluffy. Add egg, and mix just until incorporated. The mixture may seem crumbly or broken rather than smooth.
- Using a spoon, add ½ of flour mix to egg mix. Mix just until incorporated. Then, add the remaining ½ and mix until incorporated.
- Wrap dough in plastic wrap and refrigerate for at least one hour, and up to 3 days.
- Preheat oven to 350°F.
- Roll out the dough between two pieces of parchment paper until thin. Using a ruler or straight edge, cut dough lengthwise and then crosswise into 1-inch squares. Prick each square with a fork.
- Transfer parchment paper to a baking sheet and place in freezer for 10 minutes. Then, place in oven and bake for 8-12 minutes (until golden). The longer you bake, the crisper they’ll be, but keep an eye on them in order to not burn.
- Remove from oven and brush with melted butter. Sprinkle with cinnamon and erythritol. Allow to cool for until completely cooled (likely a few hours…should become hard). Store in air-tight container for up to 5 days. Serves 10.
Nutrition info: 172 calories, 14 gm fat, 2 gm net carbs (4 gm carbs, 2 gm fiber), 4 gm protein
Recipe adapted from gnom-gnom.com.
BONUS: If you’d like to try hot cereal, try out Slow Cooker Overnight Keto Zone “Oatmeal.”
Why go through all this work for cereal?
If you want to eat cereal and stay in the Keto Zone, you’re going to have to get a little creative.
Skip the commercial cereals which are loaded with sugar, refined grains, dyes and colorings, partially hydrogenated oils, and artificial flavorings.
Instead, make your own Keto Zone cereal, feel great, and burn more fat every day.