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Keto Cereal Crunchy and Only 3g Net Carbs

My Crunchy Nut Keto Cereal is absolutely divine! I love how easy it is but omg... that crunch! Best bit is it is only 3g net carbs per serve!

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Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

I think loads of us have been searching a perfect Keto Cereal. My fellow Aussies would have heard of the Crunchy Nut Corn Flake and this is absolutely a “healthified” version.

Using a toasted lupin flakes from Lupins For Life made it possible to create a “real” keto cereal without actually being a keto granola.

Read on for my tips for a perfect cereal as well as an amazing keto granola bar.

ceral and berries on a whote backdrop

Keto Cereal Ingredients

Unfortunately, this is not a supermarket recipe. You know just as much as I do that supermarkets are slow to catch up with keto pantry ingredients. But you are lucky enough to have a list if stockists of the ingredients or order online with low to zero shipping rates.

  • Lupins For Life Toasted Protein Flakes are available through the link in the recipe. As this is a unique product in this case there are no substitutes. However, they do have a large range of very low carb products with free shipping in Australia to all orders over $45.
  • Sukrin Caramel Syrup is a non-imo and no gmo sweet syrup. It has the consistency of a golden syrup. Any Sukrin flavoured syrup can be substituted.
Cereal, milk and berries in a bowl

How to make the Best Keto Cereal

This is a bit of a mix and bake recipe. It isn’t hard. If there is an ingredient you want to swap, go for it. However, the flakes kind of make this recipe so don’t swap them out.

I have included a simple mix and bake recipe as well as a Thermomix keto cereal recipe.

I use gloves to mix the ingredients altogether and place onto a lined baking tray. The mixture will be a little clumpy but it will stick together even more when baking.

Turn the cereal over half way through the baking time.

The mix will crisp up when cooling.

muesli bars on a grey platter

Some Great Keto Recipes to Match with Keto Cereal

We really do have some fabulous recipes to team up with the keto cereal. Here are just a few favourites to consider.

  1. Homemade Thick Keto Yogurt
  2. Sugar Free Keto Lemon Curd
  3. Homemade Keto Milk
  4. 2 Ingredient Keto Yogurt
  5. Keto Nutella Recipe Sugar Free | only 1g Net Carb
A bowl of cereal with berries scattered around it
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Keto cereal in a glass on a plate topped with yoghurt and berries

Crunchy Nut Keto Cereal

My Crunchy Nut Keto Cereal is absolutely divine! I love how easy it is but omg… that crunch!
5 from 3 votes
Prep Time: 8 mins
Cook Time: 20 mins
Total Time: 28 mins
Course: Breakfast
Cuisine: American, Australian Keto
Keyword: cinnamon keto granola, keto cereal, keto cereal recipe
Recipe Category: Low Carb
Calories: 202kcal
Author: Megan Mad Creations Hub
Servings: 14 serves (50g each)
Tap or hover over number to scale ingredients
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Ingredients

Instructions

CONVENTIONAL METHOD

  • Preheat the oven to 160°C. Line a large tray with baking paper.
  • Place almonds and macadamias into a food processor; pulse until roughly chopped.
  • Transfer nuts to a large bowl. Add the lupin flakes and stir to combine.
  • In a small bowl combine remaining ingredients. Mix until well combined. Pour the wet mixture over flakes and nuts. Using a spatula mix to combine.
  • Bake for 15-20 minutes turning halfway through cooking time.
  • Allow to cool completely on the baking tray.

THERMAL METHOD

  • Preheat the oven to 160°C. Line a large tray with baking paper.
  • Place almonds and macadamias into the mixer bowl; chop 4 sec/speed 4 or until roughly chopped.
  • Transfer nuts to a large bowl. Add the lupin flakes and stir to combine.
  • Add the remaining ingredients to the mixer; mix 8 sec/speed 5. Pour the wet mixture over flakes and nuts. Using a spatula mix to combine.
  • Bake for 15-20 minutes turning halfway through cooking time.
  • Allow to cool completely on the baking tray.

Notes

INGREDIENTS
  • Any nuts of choice can but added or substituted. 
  • Lupins For Life Toasted Protein Flakes are available through the link in the recipe. As this is a unique product in this case there are no substitutes. However, they do have a large range of very low carb products with free shipping in Australia to all orders over $45.
  • Sukrin Gold Syrup is a non-imo and no gmo sweet syrup. It has the consistency of a golden syrup. Any Sukrin syrup can be substituted. 
  • I use an MCT oil in this recipe but any coconut oil or coconut butter can be used in its place.
  • Add any extra spices or citrus zest for additional flavours.
STORAGE
  • Store the cereal in an airtight container for up to 6 weeks.
BAKING
  • The temperatures are for a fan forced oven. Cook until crispy turning half way. The cereal will continue to crisp once removed from the oven.
ALTERNATIVE SERVING SUGGESTION

Nutrition

Serving: 1serve (50g) | Calories: 202kcal | Carbohydrates: 4g | Protein: 14g | Fat: 12g | Saturated Fat: 3g | Sodium: 2mg | Potassium: 425mg | Fiber: 1g | Sugar: 1g | Calcium: 42mg | Iron: 1mg | Magnesium: 20mg | Net Carbs: 3g
Tried this recipe?Mention @meganellam or tag #madcreations!

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    4 Comments

  • Lynda H says:

    5 stars
    What another winner Megan ❤️ Can’t wait to have it with some of your keto yoghurt or on some icecream 🥰

  • Helen Conway says:

    5 stars
    Thanks Megan – Just made your Keto Cereal Crunchy (certainly not exaggerating about the crunch – WOW!) and 2 ingredient Keto Yoghurt – topped with some fresh blueberries – BLOODY DELICIOUS – SOOOO TASTY 😍🥰

  • Nicholas Russo says:

    Hi is lupin flour ( I have Lupina ) same as lupin flakes .. if not can I use lupin Floyd to make a breakfast granola? Can I buy the flakes in the U S. Thank you

    • Megan Mad Creations Hub says:

      Hi Nicholas, no lupin flour is not the same sorry. Lupin flakes are like Kelloggs corn flakes (minus corn).

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