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.
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.
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.
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.
- Homemade Thick Keto Yogurt
- Sugar Free Keto Lemon Curd
- Homemade Keto Milk
- 2 Ingredient Keto Yogurt
- Keto Nutella Recipe Sugar Free | only 1g Net Carb
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Or use the link below to find out more about our Keto Club, The 365 and all the meal plans, and eBooks included!
Crunchy Nut Keto Cereal
Ingredients
- 1/2 cup almonds (75g)
- 1/2 cup macadamias (75g)
- 400 g Lupin Protein Flakes see Notes
- 1/2 cup Sukrin Caramel Syrup (160g), see Notes
- 1 tablespoon crunchy peanut butter (30g)
- 2 tablespoons coconut oil (30g), see Noted
- 2 teaspoons ground cinnamon
- 1 teaspoon vanilla extract
- Large pinch salt flakes I use Cell Squared Salt Flakes
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
- 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.
- Store the cereal in an airtight container for up to 6 weeks.
- 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.
- You can easily press the mixture into any silicone bar or cupcake mould and bake for the same time. I made part of the mix into an 8 bar mould and coated the bar with a little Vitawerx White Chocolate and edible flowers from Mitea Australia.
Your Own Notes
Nutrition
38 responses to “Keto Cereal Crunchy and Only 3g Net Carbs”
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Wow! Can’t believe this cereal is so low in carbs! It’s delicious.-
Awesome
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This recipe is what I was looking for – a keto friendly breakfast cereal!! Thanks now I can have my
Fav breakfast again-
So happy you are loving it Nancy
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Such a delicious breakfast recipe! I love it! Never heard of lupin flakes before! Tried them right away and yes, they are really tasty! Thank you!-
So good arent they!
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This keto cereal was so delicious! Perfect for breakfast!-
It is so perfect isn’t it!
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I’m so happy I found these protein flakes. The cereal turned out perfect. Even my kids are eating it.-
Yay!
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This is great and really kid-friendly! My kids are really hard to please, but they loved your keto cereals for breakfast, thanks!-
I always love hearing that the kids enjoyed it too
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I cant believe I can enjoy a keto cereal, it was good and tasty. The addition of cinnamon powder added a great flavor too.-
Yay!
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this cereal is the best! love how the texture turned out and left me energized for the morning!
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I like hearing that Andrea
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Just delicious and what a wonderful way to start the day! Great recipe as always, Megan!-
You are very welcome Alex
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I’m always in need of a good breakfast recipe and this one fits the bill. Healthy, keto, and delicious!-
Enjoy!
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Can a sugar free maple syrup be used in place of sukrin syrup?
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Hi Micelle, you can use another sugar-free syrup but I would halve the amount. Sukrin syrup is thick and viscous and bakes to a crispy effect with cereal and granola. Other syrups are mostly water based and thin so I wouldn’t recommend using the full half cup measure.
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I’ve been trying to cut back on carbs and your cereal was a great way to do it!-
Awesome
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I would like to try this keto breakfast cereal! The flavors looks so good this will be a great alternative to my regular breakfast meal-
I hope you enjoy it Jean
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Yum! This keto cereal was amazing! I loved all the flavors and I can’t believe it was low carb! It tasted so delicious!-
I love that you love it Kayla
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So happy you enjoyed it Kayla
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Thanks for the recipe, I’ve purchased the lupin flakes. Now, would sugar free maple syrup be a suitable replacement for the Sukrin syrup? I live rurally and ingredients are difficult to find. Thanks.
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I wanted to thank you (from the other side of the planet, i.e. upstate New York) for turning me on to Lupin Flakes and Australian sweet lupin. We have the ground meal in stores and several brands of flour are available on Amazon but only 1 raw flake from France, some much more bitter and smelly. I don’t like nuts, but I took cues from you for vanilla, cinnamon, and sweetener (my fave – alloluse) as well as looked up that conventional bran flakes were toasted then made a keto “craisin bran” from the raw flakes. Recently, a supplier in Arizona entered into an exclusive arrangement with Lupins for Life and now I have tried the toasted flake. It is definitely more like a corn flake. When you further toast the flakes, they hold up to almond milk better and the flavor shifts away from corn and closer to bran. I sweetened and partially re-hydrated unsweetened dried cranberries using a stevia maple syrup. Once the batch of flakes has been further toasted there is no cooking for this keto cold cereal that approximates the raisin bran I grew up with drowning it in even more sugar than it came with. Just wanted to let you know your creations reached me.-
Hi Lori,
This is so incredible. I am so happy that Lupins For Life is now available for you. I have been so impressed by the brand and love trialling new recipes using them. Thanks so much for your feedback. I have been testing a toasted flake cereal as well to replace an Oatmeal Flake type cereal. I appreciate you also taking the time to come back and letting me know your experience. x
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According to the package, these Lupin Protein Flakes have 600 calories per serving. That’s 6,000 calories for this recipe. That can’t be right, can it?! If so, I’ll have to feed it to the cat! I see Megan calculates the calories per serving above at just over 200. What am I missing?
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600kiljoules not kcal. Per serving 100kCal is from the lupin flakes which is less than the kCal in a 30g serving of cheddar cheese.
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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
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Hi Nicholas, no lupin flour is not the same sorry. Lupin flakes are like Kelloggs corn flakes (minus corn).
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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 😍🥰 -
What another winner Megan ❤️ Can’t wait to have it with some of your keto yoghurt or on some icecream 🥰
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