In under 30 minutes we have an amazing low carb granola cereal recipe starring low carb nuts, seeds, and a little bit of Swerve. This low carb cereal recipe fits perfect into your low carb meal prep for the week.
Before scrolling down to the recipe, be sure to read my easy tips for making your recipes low carb, keto friendly and delicious.
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Cereal and milk. Ah, the staple of so many. My love for cereal started when I was in diapers. I am sure I munched on the ever popular cheerios and in grade school my favorites ranged from Kaboom to Cinnamon Toast Crunch. With all the sugar from our kid friendly cereals, I always wondered how my parents and teachers survived.
My cereal obsession continued in college. Moving into the dorms at Nicholls State University, my meal plan gave me 2 meals a day, so my easy skip was breakfast. Problem solved since I would stock my dorm room with what I thought was the ‘better’ varieties – Special K, Corn Flakes, and Frosted Mini Wheats.
In my first job and apartment (well, duplex), I must be honest, I was flat broke. My supper was….cereal. By this time, I realized the following…
Sugar in Popular Cereals
The sugar in many of our popular cereals is pretty much…terrible. Label reading opened my eyes to the following:
Raisin Bran Two Scoops – 3.75 teaspoons of sugar
Cocoa Krispies – 3.1 teaspoons of sugar
Cinnamon Toast Crunch – 2.4 teaspoons of sugar
Trix – 2 teaspoons of sugar
By this time I knew the importance of fiber, but was having problems finding low carb cereals, low carb cereal recipes, low carb cereal for diabetics, and low carb granola that fit into my low net carb lifestyle. It was time to take out my drawing board. Immediately, I knew I wanted a crunch I could eat by itself (ie – as a snack) AND a cereal I can combine with my Fairlife milk (my Keto and low carb friends and clients drink unsweet almond milk). The finished product is an amazing low carb granola cereal recipe that taste amazing and is perfect for meal prep with the upcoming carnival season. I hope you and your family will love it just as much as my does. (and speaking of carnival season, did you check out my Low Carb King Cake Cheesecake Bars?)
Where to Shop for Low Carb Ingredients
Before I go over ingredients, know the items used in this recipe can be found at many of your local supermarkets and Drug Emporium. Many of you know my love of Drug Emporium stores. Not only does Drug Emporium have amazing prices (often the cheapest in town), I work with this amazing company in putting on Low Carb Food Demonstrations and product selection for shelves. All my items in the recipes are from Drug Emporium. For a full list of Drug Emporium store locations, click here. No Drug Emporium in your town? No worries, I have the links for where to purchase online!
Low Carb Ingredients in our Low Carb Granola Cereal Recipe
Nuts are the basis of granola recipes but it is important to note – All nuts are NOT created equal. There is a HUGE difference in carbs per serving amongst our various nuts. I am happy to announce one of the lowest carb and lowest net carb nut is…pecans. Pecans are a great source of fiber, giving us 1 net carb per 1 ounce serving. Almonds are used in this recipe as well. With 3 grams of fiber, this nut yields 3 net carbs per serving. While you are welcome to use other low carb nuts (brazil nuts and walnuts), stay very clear of high carb nuts – cashews and pistachios.
Seeds are amazing sources of fiber and give a great crunch to our granola. I picked specific high fiber seeds, pumpkin seeds and sunflower seeds. We may see a little more on the on the horizon with these seeds. Talk of making these seeds into flours is on the rumor mill. Let’s keep our fingers crossed.
Sugar is used to add sweetness to our cereals. While a spoonful of sugar may help the medicine go down, at 4 grams of carbs per teaspoon, a low carb sugar alternative is needed. One of my favorite sugar replacer is Swerve. Swerve is a keto friendly sugar replacer and taste amazing. Kick those old blue and pink packets good-bye and pick up this New Orleans product. Three types of Swerve sugar replacers are available at stores – granular, brown, and confectioners. In this recipe, we used the Swerve brown sugar replacer.
Swerve granular is an amazing keto sugar replacer in baked goods, while our Swerve confectioners sugar replaces powdered sugar in items such as dips and frostings. Swerve brown sugar replacer is used in granola.
Can’t find Swerve at your store? It’s always available online! https://amzn.to/2VGTosz
How to Make Low Carb Granola Cereal
Start with the Oven
Preheat your oven to 350 degrees. Line a baking sheet with non-stick aluminum foil.
Steps for the Granola Cereal
In a large mixing bowl, combine Swerve brown sugar replacer, vanilla extract, egg white, and oil. Slowly add in almonds, pecans, pumpkin seeds, and sunflower seeds. Combine mixture with a spatula.
Steps for Baking
When mixture is combined, spread into a thin, even layer on baking sheet.
Place in oven for 15 -17 minutes.
Steps After Baking
Allow granola mixture to cool. Break into pieces and store in an air tight container.
Low Carb Granola Cereal Recipe
1 cup almonds
1 cup pecans
1/2 cup pumpkin seeds
1/2 cup sunflower seeds
4-5 tbsp. Swerve brown sugar replacer
1 tbsp. vanilla extract
1 egg white
1 tbsp. oil (can use coconut of olive)
YIELD: 16 servings (1/4 cup)
Nutrition Facts per Serving:
Calories: 140. Fat: 13g. Saturated fat: 1.5g. Cholesterol: 0mg. Sodium: 0mg. Carbohydrate: 4g. Fiber: 2g. Sugar: 0g. Protein: 4g.
NET CARBS: 2g.
Carb count exclude sugar alcohols. New carb count is determined with the equation total carbohydrate – total fiber – sugar alcohol.
This recipe was developed and copyright by culinary dietitian Shelly Marie Redmond. She is the author of Skinny Louisiana…in the Kitchen and upcoming Skinny Louisiana…in the Slow Cooker. She practices out of Eberhart Physical Therapy which she co-owns with her husband Greg. In her spare time, she watches Snapped and Investigation Discovery (let’s be honest!)