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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Crunchy Nut Keto Cereal
Ingredients
- 1/2 cup (1/2 cup) almonds (75g)
- 1/2 cup (1/2 cup) macadamias (75g)
- 400 g (4.5 cups) Lupin Protein Flakes see Notes
- 1/2 cup (1/2 cup) Sukrin Caramel Syrup (160g), see Notes
- 1 tablespoon (1 tablespoon) crunchy peanut butter (30g)
- 2 tablespoons (2 tablespoons) coconut oil (30g), see Noted
- 2 teaspoons (2 teaspoons) ground cinnamon
- 1 teaspoon (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
39 responses to “Keto Cereal Crunchy and Only 3g Net Carbs”
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Wow, this is exceptionally delicious and scrumptious, just wonderful to be able to eat a keto breakfast that is so easy to prepare, tasty and low in carbs.
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