My Crunchy Nut Keto Cereal is absolutely divine! I love how easy it is but omg... that crunch!
cereal in a bowl on a stripey tea towel

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
Keto Cookbooks & Ebooks

JOIN OUR KETO COMMUNITY

Join us on social media today and make some new like-minded friends.

Instagram is a great place if you want to see a regular stream of what I am up to in the kitchen, plus a few easy recipes that I put on there instead of the website.

Join in the community of our Facebook Group or get all the lastest recipes on our Facebook Page, daily!

Or use the link below to find out more about our Keto Club, The 365 and all the meal plans, and eBooks included!

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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!
4.99 from 64 votes!
Prep Time: 8 minutes
Cook Time: 20 minutes
Total Time: 28 minutes
Course: Breakfast
Cuisine: American, Australian Keto
Recipe Category: Low Carb
Calories: 202kcal
Author: Megan Ellam
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

Your Own Notes

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!

Share This Recipe

39 responses to “Keto Cereal Crunchy and Only 3g Net Carbs”

  1. Agnieszka

    5 stars
    Wow! Can’t believe this cereal is so low in carbs! It’s delicious.

    1. Megan Mad Creations Hub

      Awesome

  2. Nancy

    5 stars
    This recipe is what I was looking for – a keto friendly breakfast cereal!! Thanks now I can have my
    Fav breakfast again

    1. Megan Mad Creations Hub

      So happy you are loving it Nancy

  3. Nora

    5 stars
    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!

    1. Megan Mad Creations Hub

      So good arent they!

  4. Kayla DiMaggio

    5 stars
    This keto cereal was so delicious! Perfect for breakfast!

    1. Megan Mad Creations Hub

      It is so perfect isn’t it!

  5. Lizet

    5 stars
    I’m so happy I found these protein flakes. The cereal turned out perfect. Even my kids are eating it.

    1. Megan Mad Creations Hub

      Yay!

  6. Natalie

    5 stars
    This is great and really kid-friendly! My kids are really hard to please, but they loved your keto cereals for breakfast, thanks!

    1. Megan Mad Creations Hub

      I always love hearing that the kids enjoyed it too

  7. Jean

    5 stars
    I cant believe I can enjoy a keto cereal, it was good and tasty. The addition of cinnamon powder added a great flavor too.

    1. Megan Mad Creations Hub

      Yay!

  8. Andrea

    this cereal is the best! love how the texture turned out and left me energized for the morning!

    1. Megan Mad Creations Hub

      I like hearing that Andrea

  9. Alex

    5 stars
    Just delicious and what a wonderful way to start the day! Great recipe as always, Megan!

    1. Megan Mad Creations Hub

      You are very welcome Alex

  10. Genevieve

    5 stars
    I’m always in need of a good breakfast recipe and this one fits the bill. Healthy, keto, and delicious!

    1. Megan Mad Creations Hub

      Enjoy!

  11. Micelle

    Can a sugar free maple syrup be used in place of sukrin syrup?

    1. Megan Mad Creations Hub

      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.

  12. chefdennis

    5 stars
    I’ve been trying to cut back on carbs and your cereal was a great way to do it!

    1. Megan Mad Creations Hub

      Awesome

  13. Jean

    5 stars
    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

    1. Megan Mad Creations Hub

      I hope you enjoy it Jean

  14. Kayla DiMaggio

    5 stars
    Yum! This keto cereal was amazing! I loved all the flavors and I can’t believe it was low carb! It tasted so delicious!

    1. Megan Mad Creations Hub

      I love that you love it Kayla

    2. Megan Mad Creations Hub

      So happy you enjoyed it Kayla

  15. BS

    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.

  16. Lori M.

    4 stars
    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.

    1. Megan Mad Creations Hub

      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

  17. Denise in Cali

    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?

    1. Megan Mad Creations Hub

      600kiljoules not kcal. Per serving 100kCal is from the lupin flakes which is less than the kCal in a 30g serving of cheddar cheese.

  18. Nicholas Russo

    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

    1. Megan Mad Creations Hub

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

  19. Helen Conway

    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 😍🥰

  20. Lynda H

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

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