Keto breads and cereals

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Lettuce wraps

Keto breads and cereals are specialized bread and cereal products designed to align with the principles of the ketogenic diet. The ketogenic diet is a dietary approach characterized by low carbohydrate intake and high fat consumption, aimed at promoting the body's entry into a state of ketosis, where it primarily burns fat for energy.

Overview[edit | edit source]

Almond flour bread

Traditional bread and cereal options are typically high in carbohydrates, making them incompatible with the principles of the ketogenic diet. However, the demand for keto-friendly alternatives has led to the development of a variety of bread and cereal products that cater to the needs of individuals following a ketogenic lifestyle.

Characteristics of Keto Breads and Cereals[edit | edit source]

Keto breads and cereals share several key characteristics that make them suitable for the ketogenic diet:

Starting the weekend with some homemade granola
  • Low Carbohydrate Content: Unlike traditional bread and cereal products, keto-friendly versions contain significantly fewer carbohydrates, making them compatible with a low-carb diet.
  • Rich in Healthy Fats: Keto breads and cereals are often crafted using nutritious fats, such as almond flour, coconut flour, and various seeds. These fats contribute to the overall fat content, which is essential for a ketogenic diet.
  • Moderate Protein Levels: The protein content in keto bread and cereal products is typically moderate to align with the macronutrient ratios required for a ketogenic diet.
  • Gluten-Free Options: Many keto bread and cereal offerings are gluten-free, addressing the dietary needs of individuals with gluten sensitivities.

Types of Keto Breads and Cereals[edit | edit source]

Banana_and_coconut_bread

A variety of keto-friendly bread and cereal products are available to cater to different preferences:

  • Keto bread: Keto bread is a low-carb bread alternative crafted from ingredients like almond flour, coconut flour, eggs, and healthy fats such as butter or coconut oil.
  • Keto pancakes: These pancakes are prepared using almond or coconut flour and served with keto-approved sweeteners like stevia or erythritol.
  • Keto cereal: Keto cereal options are typically made from a combination of seeds, nuts, and coconut flakes. They are often sweetened with keto-friendly sweeteners.
  • Keto granola: Keto granola is a crunchy blend of nuts, seeds, and keto-approved sweeteners. It is baked until it achieves a satisfying crispness.
  • Chia pudding: Chia pudding is made by soaking chia seeds in almond milk or coconut milk. It's sweetened with keto-friendly sweeteners and flavored with vanilla or cocoa.

Keto-Friendly Ingredients[edit | edit source]

Keto breads and cereals rely on specific keto-approved ingredients that contribute to their nutritional profile. These ingredients include:

  • Almond flour: Ground almonds are a staple ingredient in keto bread and cereals. They provide a nutty flavor and contribute to the moisture and texture of the final product.
  • Coconut flour: Coconut flour is a low-carb, high-fiber flour derived from coconut meat. It is often used in keto recipes to achieve the desired consistency.
  • Chia seeds: Chia seeds are utilized in chia pudding and keto granola for their exceptional ability to absorb liquids, creating a pudding-like consistency.
  • Stevia and Erythritol: These are common keto-approved sweeteners used to add sweetness without impacting blood sugar levels.
  • Nuts and Seeds: Ingredients such as almonds, flaxseeds, chia seeds, and sunflower seeds are frequently incorporated into keto breads and cereals to provide texture, flavor, and healthy fats.

Enjoying Keto Breads and Cereals[edit | edit source]

Keto breads and cereals offer a delightful way for individuals on a ketogenic diet to enjoy the flavors and textures of traditional bread and cereal. They can be paired with keto-friendly toppings such as sugar-free syrup, almond butter, or full-fat cream to enhance the taste and nutritional profile.

Homemade Keto Bread and Cereal Recipes[edit | edit source]

For those who prefer to prepare their keto bread and cereals at home, here are two straightforward recipes:

Keto Bread

Ingredients:

  • 1 1/2 cups almond flour
  • 4 large eggs
  • 1/4 cup melted coconut oil
  • 1 tsp baking powder
  • 1/2 tsp salt

Instructions: 1. Preheat your oven to 350°F (175°C) and line a loaf pan with parchment paper. 2. In a mixing bowl, combine almond flour, baking powder, and salt. 3. In a separate bowl, whisk together eggs and melted coconut oil. 4. Combine the wet and dry ingredients until a well-blended batter forms. 5. Pour the batter into the prepared loaf pan. 6. Bake for 30-40 minutes until the bread is firm and achieves a golden brown hue. 7. Allow it to cool before slicing and serving.

Keto Granola

Ingredients:

  • 1 cup mixed nuts (almonds, walnuts, pecans)
  • 1/2 cup unsweetened coconut flakes
  • 1/4 cup chia seeds
  • 1/4 cup erythritol or stevia
  • 1/4 cup coconut oil
  • 1 tsp vanilla extract
  • 1/2 tsp cinnamon
  • A pinch of salt

Instructions: 1. Preheat your oven to 300°F (150°C) and line a baking sheet with parchment paper. 2. Use a food processor to pulse the mixed nuts into small pieces. 3. In a mixing bowl, combine the chopped nuts, coconut flakes, chia seeds, erythritol or stevia, cinnamon, and a pinch of salt. 4. In a small saucepan, melt the coconut oil and add the vanilla extract. 5. Pour the melted coconut oil mixture over the dry ingredients and mix thoroughly. 6. Spread the mixture evenly on the prepared baking sheet. 7. Bake for approximately 20-25 minutes, stirring occasionally, until the granola becomes golden brown. 8. Allow it to cool completely before breaking it into clusters.

Enjoy your homemade keto bread and granola, customized to your preferences, with a selection of keto-friendly toppings!

List of low carb breads[edit | edit source]

  1. Base Culture Low Carb Sandwich Bread
  2. Cloud bread made from eggs, cream cheese, and baking powder
  3. Extraordinary Bites Keto White Bread
  4. Great Low Carb Plain Bread
  5. Great Low Carb Sourdough Bread
  6. Julian Bakery Keto Thin® Bread
  7. Kiss My Keto Cinnamon Raisin Bread
  8. Mikey's Sandwich Bread
  9. Nature's Own Life Double Fiber Wheat Bread
  10. Oasis Low Carb Flax Seed Bread
  11. Outer Aisle PlantPower Cauliflower Sandwich Thins
  12. PBH Foods Everything Bagel
  13. ROYO 30-Calorie Artisan Bread
  14. Sami’s Bakery Low Carb 7 Grain Fiber Bread
  15. Sola Sweet & Buttery Bread
  16. ThinSlim Foods Honey Bread

Keto cereals[edit | edit source]

  1. Kashi GO Keto Friendly Breakfast Cereal
  2. Magic Spoon
  3. Snack House Keto Cereal
  4. Pure Traditions Instant Keto Oatmeal
  5. Three Wishes
  6. Seven Sundays Keto Rise & Shine Grain Free Muesli

Nutritional values of traditional breads and cereals[edit | edit source]

Name Food group Keto friendliness Calories Fat Protein Carbohydrate Fiber Net carbohydrates Sugars Cholesterol Saturated fats Serving weight
Chickpea flour Flours and Brans High carb 188 3 11 28 5.2 22.8 5 0 0.3 49
Cornmeal, dry Flours and Brans High carb 267 1 6 57 5.4 51.6 1 0 0.2 73
Oat bran, dry Flours and Brans High carb 122 3 9 33 5.2 27.8 1 0 0.7 50
Oat flour Flours and Brans High carb 200 4 7 35 5.3 29.7 1 0 0.7 53
Potato flour Flours and Brans High carb 302 tr 6 70 0.1 69.9 3 0 0.1 85
Rice flour Flours and Brans High carb 305 1 5 67 2 65 tr 0 0.3 83
Rye flour, light Flours and Brans High carb 198 1 5 43 7.9 35.1 1 0 0.1 54
Soy flour Flours and Brans Medium carb 174 1 25 20 9.2 10.8 11 0 0.1 53
Wheat bran Flours and Brans Keto friendly 8 tr 1 2 1.6 0.4 tr 0 tr 4
Wheat flour, all purpose Flours and Brans High carb 240 1 7 50 2 48 tr 0 0.1 66
Wheat flour, bread Flours and Brans High carb 261 1 9 52 1.7 50.3 tr 0 0.2 72
Wheat flour, cake Flours and Brans High carb 262 1 6 56 1.2 54.8 tr 0 0.1 72
Wheat flour, whole grain Flours and Brans High carb 215 1 9 46 7.7 38.3 tr 0 0.2 63
Wheat germ, toasted Flours and Brans Keto friendly 27 1 2 4 1.1 2.9 1 0 0.1 7
Bagel, plain (10 cm diam) Breads and Buns High carb 195 1 7 38 1.6 36.4 4 0 0.2 71
Bannock Breads and Buns Medium carb 84 tr 2 19 0.5 18.5 N/A 1 0 37
Bread, French or Vienna Breads and Buns Medium carb 96 1 3 18 1.1 16.9 tr 0 0.2 35
Bread, Italian Breads and Buns Medium carb 95 1 3 18 0.9 17.1 tr 0 0.3 35
Bread, mixed-grain Breads and Buns Medium carb 88 1 4 16 2.2 13.8 4 0 0.3 35
Bread, naan Breads and Buns High carb 192 2 7 36 1.4 34.6 2 3 0.8 63
Bread, oatmeal Breads and Buns Medium carb 94 2 3 17 1.4 15.6 3 0 0.2 35
Bread, pita, white (17 cm diam) Breads and Buns High carb 165 1 5 33 1.3 31.7 1 0 0.1 60
Bread, pita, whole wheat (17 cm diam) Breads and Buns High carb 170 2 6 35 4.7 30.3 1 0 0.3 64
Bread, pumpernickel Breads and Buns Medium carb 88 1 3 17 2.3 14.7 tr 0 0.2 35
Bread, raisin Breads and Buns Medium carb 96 2 3 18 1.5 16.5 2 0 0.4 35
Bread, rye Breads and Buns Medium carb 91 1 3 17 2 15 1 0 0.2 35
Bread, white, Calorie-reduced Breads and Buns Medium carb 72 1 3 16 3.4 12.6 2 0 0.2 35
Bread, white, commercial Breads and Buns Medium carb 93 1 3 18 0.8 17.2 2 0 0.3 35
Bread, white, homemade with 2% milk Breads and Buns Medium carb 100 2 3 17 0.7 16.3 1 0.4 35
Bread, whole wheat, commercial Breads and Buns Medium carb 86 1 3 16 2.4 13.6 7 0 0.3 35
Bread, whole wheat, homemade with 2% milk Breads and Buns Medium carb 97 2 3 18 2.1 15.9 1 0 0.3 35
English muffin, white, toasted Breads and Buns High carb 133 1 4 26 1.5 24.5 2 0 0.1 52
English muffin, whole wheat, toasted Breads and Buns High carb 126 1 5 25 2.6 22.4 1 0 0.2 52
Fry bread Breads and Buns Medium carb 122 5 2 18 1 17 1 3 1.7 37
Roll, crusty (kaiser) Breads and Buns High carb 167 2 6 30 1.3 28.7 1 0 0.3 57
Roll, dinner, white Breads and Buns Medium carb 85 2 2 14 0.9 13.1 2 tr 0.5 28
Roll, dinner, whole wheat Breads and Buns Medium carb 75 1 2 14 2.1 11.9 2 0 0.2 28
Roll, hamburger or hotdog, white Breads and Buns High carb 120 2 4 21 0.9 20.1 3 0 0.5 43
Roll, hamburger or hotdog, whole wheat Breads and Buns Medium carb 113 3 4 19 1.6 17.4 3 0 0.6 43
Bread stick, plain (19 cm X 2 cm) Other Bread Products Low carb 41 1 1 7 0.3 6.7 tr 0 0.1 10
Bread stuffing, dry mix, prepared Other Bread Products Medium carb 188 9 3 23 3.1 19.9 2 0 1.8 106
Croutons, plain Other Bread Products Low carb 31 1 1 6 0.4 5.6 N/A 0 0.1 8
Dumpling Other Bread Products Low carb 69 4 1 8 0.3 7.7 tr 1 1 35
Matzo, plain Other Bread Products High carb 112 tr 3 24 0.9 23.1 tr 0 0.1 28
Taco shell, baked (13 cm diam) Other Bread Products Low carb 61 3 1 8 1 7 tr 0 0.4 13
Tortilla, corn (15 cm diam) Other Bread Products Low carb 41 1 1 8 1.2 6.8 tr 0 0.1 19
Tortilla, wheat (20 cm diam) Other Bread Products High carb 159 3 4 27 1.6 25.4 N/A 0 0.9 49
French toast, frozen, ready to heat, heated Pancakes, Waffles and French Toast Medium carb 126 4 4 19 0.6 18.4 N/A 48 0.9 59
French toast, homemade Pancakes, Waffles and French Toast Medium carb 149 7 5 16 0.7 15.3 N/A 75 1.8 65
Pancake, buckwheat, prepared from mix (13 cm diam) Pancakes, Waffles and French Toast Low carb 73 3 3 10 1.1 8.9 2 20 0.6 40
Pancake, homemade with butter and syrup (13 cm diam) Pancakes, Waffles and French Toast Medium carb 112 3 3 20 0.8 19.2 2 11 1 50
Pancake, plain, from complete mix (13 cm diam) Pancakes, Waffles and French Toast Medium carb 64 2 1 11 0.4 10.6 N/A 3 0.2 40
Pancake, plain, frozen, ready-to-heat (13 cm diam), heated Pancakes, Waffles and French Toast Medium carb 94 1 2 18 0.7 17.3 4 4 0.3 41
Pancake, plain, homemade (13 cm diam) Pancakes, Waffles and French Toast Medium carb 86 4 2 11 0.5 10.5 N/A 22 0.8 38
Potato pancake, homemade (8 cm diam) Pancakes, Waffles and French Toast Medium carb 112 6 2 13 1 12 1 23 0.6 37
Waffle, homemade Pancakes, Waffles and French Toast Medium carb 103 4 3 14 0.5 13.5 2 33 0.7 37
Waffle, plain, frozen, ready-to-heat, heated Pancakes, Waffles and French Toast Medium carb 87 3 2 13 0.8 12.2 2 8 0.5 33
Barley, pearled, cooked Rice, Pasta and Other Grains High carb 102 tr 2 23 2 21 tr 0 0.1 83
Bulgur, cooked Rice, Pasta and Other Grains Medium carb 80 tr 3 18 2.7 15.3 tr 0 tr 96
Couscous, cooked Rice, Pasta and Other Grains Medium carb 93 tr 3 19 0.7 18.3 tr 0 tr 83
Quinoa, cooked Rice, Pasta and Other Grains Medium carb 70 1 2 13 1.3 11.7 N/A 0 0.1 73
Macaroni, cooked Rice, Pasta and Other Grains High carb 209 1 7 42 1.8 40.2 1 0 0.1 148
Noodles, Chinese, chow mein Rice, Pasta and Other Grains Low carb 60 4 1 7 0.4 6.6 tr 0 0.5 11
Noodles, egg, cooked Rice, Pasta and Other Grains High carb 225 2 8 42 1.9 40.1 1 56 0.5 169
Pasta, fresh-refrigerated, cooked Rice, Pasta and Other Grains High carb 220 3 9 40 3.7 36.3 N/A 69 0.7 169
Pasta, fresh-refrigerated, spinach, cooked Rice, Pasta and Other Grains High carb 223 3 9 41 2.2 38.8 1 56 0.6 169
Ramen noodles, chicken flavour, dry Rice, Pasta and Other Grains High carb 371 13 9 54 2 52 1 N/A 6 85
Rice noodles, cooked Rice, Pasta and Other Grains High carb 203 tr 2 46 1.9 44.1 N/A 0 tr 186
Rice, brown, long-grain, cooked Rice, Pasta and Other Grains High carb 115 1 3 24 1.5 22.5 tr 0 0.2 103
Rice, white, long-grain, cooked Rice, Pasta and Other Grains High carb 109 tr 2 24 0.4 23.6 tr 0 0.1 83
Rice, white, long-grain, instant, prepared Rice, Pasta and Other Grains Medium carb 85 tr 2 19 0.5 18.5 0 0 tr 87
Rice, white, long-grain, parboiled, cooked Rice, Pasta and Other Grains High carb 105 tr 2 23 0.4 22.6 tr 0 0.1 92
Rice, wild, cooked Rice, Pasta and Other Grains Medium carb 88 tr 3 18 1.6 16.4 1 0 tr 87
Soba noodles, cooked Rice, Pasta and Other Grains High carb 119 tr 6 26 0 26 N/A 0 tr 120
Spaghetti, cooked Rice, Pasta and Other Grains High carb 209 1 7 42 2.5 39.5 1 0 0.1 148
Spaghetti, whole wheat, cooked Rice, Pasta and Other Grains High carb 183 1 8 39 4.8 34.2 1 0 0.1 148
Cream of wheat, regular Breakfast Cereals Low carb 46 tr 2 9 0.7 8.3 tr 0 0 186
Oat bran, cooked Breakfast Cereals Low carb 73 1 3 12 3.4 8.6 tr 0 0.3 179
Oatmeal, instant, apple-cinnamon Breakfast Cereals High carb 141 2 3 29 2.8 26.2 12 0 0.3 186
Oatmeal, instant, regular Breakfast Cereals Medium carb 112 2 4 20 2.7 17.3 1 0 0.4 186
Oatmeal, large flakes/quick Breakfast Cereals Medium carb 99 2 4 17 2.6 14.4 tr 0 0.3 173
Red River, Robin Hood Breakfast Cereals High carb 115 1 4 24 4 20 N/A tr 0.1 180
All Bran Buds with psyllium, Kellogg's Ready-to-eat Medium carb 70 1 2 22 11.3 10.7 7 0 N/A 27
All Bran, Kellogg's Ready-to-eat Medium carb 92 1 4 27 11.8 15.2 6 0 N/A 35
Almond Raisin Muslix, Kellogg's Ready-to-eat High carb 173 3 4 34 3 31 13 0 N/A 44
Alpha-Bits, Post Ready-to-eat High carb 139 1 2 30 1.1 28.9 14 0 0.2 34
Bran Flakes, Post Ready-to-eat High carb 185 1 5 41 7.4 33.6 9 0 0.2 53
Cap'n Crunch, Quaker Ready-to-eat High carb 108 1 1 23 0.7 22.3 10 0 1.1 27
Cheerios, Honey Nut, General Mills Ready-to-eat High carb 134 1 3 28 2.1 25.9 12 0 N/A 35
Cheerios, regular General Mills Ready-to-eat Medium carb 95 2 3 18 2.2 15.8 1 0 N/A 24
Cinnamon Toast Crunch, General Mills Ready-to-eat High carb 123 3 1 22 1 21 9 0 N/A 28
Corn Bran, Quaker Ready-to-eat High carb 124 2 3 30 6.1 23.9 8 0 0.8 38
Corn Flakes, Kellogg's Ready-to-eat High carb 103 tr 2 23 0.7 22.3 2 0 0 26
Corn Pops, Kellogg's Ready-to-eat High carb 130 tr 1 30 0.4 29.6 12 0 0 33
Fibre 1, General Mills Ready-to-eat Low carb 79 1 3 24 14.1 9.9 0 0 0.1 30
Froot Loops, Kellogg's Ready-to-eat High carb 116 1 1 26 0.6 25.4 14 0 N/A 30
Frosted Flakes, Kellogg's Ready-to-eat High carb 142 tr 2 33 0.6 32.4 15 0 0 37
Fruit & Fibre, Dates/Raisins/Walnuts, Post Ready-to-eat Medium carb 93 1 3 22 4.3 17.7 7 0 N/A 29
Granola with Raisins, low fat, Kellogg's Ready-to-eat High carb 226 3 5 46 3.5 42.5 17 0 N/A 59
Granola with Raisins, Rogers Ready-to-eat High carb 245 8 5 41 5.3 35.7 N/A 0 N/A 59
Grape-Nuts, Post Ready-to-eat High carb 208 1 6 46 6 40 5 0 N/A 58
Harvest Crunch, regular, Quaker Ready-to-eat High carb 218 9 5 31 3.3 27.7 12 1 6.7 47
Honeycomb, Post Ready-to-eat High carb 92 tr 1 21 0.2 20.8 8 0 N/A 23
Just Right, Kellogg's Ready-to-eat High carb 172 1 4 38 2.2 35.8 10 0 N/A 45
Life, Quaker Ready-to-eat High carb 124 2 5 23 2.9 20.1 7 0 0.3 33
Lucky Charms, General Mills Ready-to-eat High carb 132 1 2 28 1.7 26.3 15 0 N/A 34
Mini-Wheats with White Frosting, Kellogg's Ready-to-eat High carb 121 1 3 29 3.6 25.4 3 0 N/A 35
Muesli, President's Choice Ready-to-eat High carb 144 2 5 28 3.5 24.5 10 0 N/A 40
Nesquik, General Mills Ready-to-eat High carb 120 1 1 27 0.6 26.4 14 0 N/A 30
Oatmeal Crisp Almond, General Mills Ready-to-eat High carb 131 3 3 23 2.3 20.7 8 0 N/A 32
Oatmeal Crisp Maple Walnut, General Mills Ready-to-eat High carb 133 2 3 25 2.3 22.7 9 0 0.3 32
Puffed Wheat, Quaker Ready-to-eat Low carb 45 tr 2 9 1.4 7.6 tr 0 0.1 13
Raisin Bran, Kellogg's Ready-to-eat High carb 187 1 5 47 6.7 40.3 17 0 N/A 59
Reese's Puffs, General Mills Ready-to-eat High carb 128 3 2 24 0.6 23.4 13 0 0.6 30
Rice Krispies, Kellogg's Ready-to-eat High carb 110 tr 2 24 0.3 23.7 3 0 0 29
Shredded Wheat, Post Ready-to-eat Medium carb 91 1 3 21 3.5 17.5 tr 0 0.1 25
Shreddies, Post Ready-to-eat High carb 138 1 4 32 4.4 27.6 6 0 N/A 38
Special K, Kellogg's Ready-to-eat Medium carb 94 tr 4 18 0.3 17.7 2 0 N/A 24
Sugar Crisp, Post Ready-to-eat High carb 103 1 1 24 0.8 23.2 14 0 N/A 26
Trix, General Mills Ready-to-eat High carb 117 1 1 27 1 26 13 0 N/A 30
Weetabix Ready-to-eat High carb 130 1 4 29 4.4 24.6 2 0 0.1 35
Cheese crackers, small Crackers Low carb 75 4 2 9 0.4 8.6 tr 2 1.4 15
Melba toast, plain Crackers Low carb 39 tr 1 8 0.6 7.4 tr 0 tr 10
Milk crackers Crackers Medium carb 109 4 2 17 0.5 16.5 4 3 0.6 24
Rusk toast Crackers Low carb 41 1 1 7 0.6 6.4 N/A 0 0.1 10
Rye wafers, plain Crackers Medium carb 67 tr 2 16 4.6 11.4 tr 0 tr 20
Saltine (oyster, soda, soup) Crackers Low carb 51 1 1 9 0.4 8.6 tr 0 0.2 12
Saltine (oyster, soda, soup), unsalted top Crackers Low carb 52 1 1 9 0.4 8.6 0 0 0.4 12
Standard-type (snack-type) (Ritz) Crackers Low carb 60 3 1 7 0.2 6.8 tr 0 0.5 12
Standard-type, reduced sodium (Ritz) Crackers Low carb 60 3 1 7 0.2 6.8 tr 0 0.5 12
Wheat crackers Crackers Medium carb 95 3 2 13 1.4 11.6 1 0 2 20
Wheat crackers, low fat Crackers Medium carb 79 2 2 12 0.9 11.1 2 tr 1.2 18
Whole wheat crackers Crackers Low carb 71 3 1 11 1.7 9.3 tr 0 0.5 16
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