Low Carb, Keto Friendly Cinnamon Cereals

12 minute read • by HighKey Team 03-31-2020


Low Carb, Keto Friendly Cinnamon Cereals


  • Is Cinnamon Keto Approved?
  • Keto Cinnamon Cereal - Is There Such a Thing?
  • Is Cinnamon Toast Crunch Healthy? Is It Keto?
  • Is Cinnamon Apple Jacks Healthy? Is It Keto?
  • Is Apple Cinnamon Cheerios Healthy? Is It Keto?
  • Is Cinnamon Frosted Flakes Healthy? Is It Keto?
  • Low Carb, Keto Cinnamon Cereal Recipes
  • Alternative Ingredients For Keto Cinnamon Cereal

Looking for keto friendly cinnamon cereal? With no gluten, no grain, and no added sugars, our ready-to-eat cereal offers you fewer calories, more fiber, and more servings than the other guys. At HighKey, our cereals are high protein with 10 grams and $1.50 per serving! 0 Net Carbs* - 90 Calories - Grain Free - Gluten Free



Cinnamon is one of those flavors you either looove, and add to everything from curries and chilis to gingerbread men and pumpkin pie, or you don’t like it at all. Since you’re here, I’m willing to guess you’re one of the people who snap up every cinnamon-scented candle they see when fall comes around?

Not only is cinnamon delicious, but it’s also incredibly good for you. Cinnamon, like most spices with intense color and flavor, is full of antioxidant activity plus it contains some vitamins, minerals, and a bit of fiber. It is low carb and a little bit goes a long way, so there’s no reason you can’t add it to anything and everything, if you so choose to do so.

If you’re a big fan of Cinnamon Toast Crunch and similar cereals, most of your old favorites aren’t going to cut it if you are on a keto diet. When it comes to cereal, where there’s cinnamon there’s usually added sugar, so what can we do? Do we have to quit eating delicious cinnamon-spiced breakfast cereals just because we go keto? Keep reading to find out!

Is Cinnamon Keto Approved?

Cinnamon is absolutely keto-approved and is a great alternative flavoring to sugar. Most of us only add a sprinkle of cinnamon to our food, or a teaspoon or two to family recipes, so you can pretty much use it without a second thought, even on keto.

According to the US Department of Agriculture, 1 teaspoon of cinnamon (2.6g) contains 2.1g of carbohydrates, of which 1.2g is fiber, so even in a teaspoonful, you’re only looking at 0.9g net carbs. Considering that most recipes for chili, curry, or dessert only have a teaspoon or two for the whole recipe which is likely multiple servings, you can pretty much use it freely if you are a keto dieter. .

In addition to being keto-friendly, although research in humans is somewhat limited, certain varieties of cinnamon do contain potential health benefits when consumed in amounts much higher than you would get from using it as a flavoring in cereal. In a nutshell:

  • It contains chromium which plays a role in maintaining healthy blood sugar levels 
  • Limited studies have reported a beneficial microbial effect
  • It provides antioxidant activity which helps protect against cellular damage
  • It promotes a healthy anti-inflammatory response, inflammation has been linked to risk for chronic disease


Keto Cinnamon Cereal - Is There Such a Thing?

Yes, there is! While most of the cinnamon cereals you’ll find on the shelves are packed full of sugar and simple carbohydrates, there are plenty of keto cereals that use cinnamon as a main ingredient for flavor and that are keto-friendly!

Plus, if you like to cook or bake regularly, you can make your own keto cinnamon cereal at home – but we’ll get into that a little later. For now, here are some of the best keto cinnamon cereal options:

  • HighKey Cinnamon Protein Cereal: For a change let’s not save the best for last, HighKey’s Cinnamon Protein Cereal has no sugar, but plenty of spice and everything nice. It packs 10 grams of protein per serving and all the sweetness you crave without any of the added sugar. Each serving of our crispy cereal has zero net carbs, no gluten, and no grains, and only 90 calories per serving making it one of the lowest calorie cereals out there. With a deliciously satisfying cinnamon flavor, fewer calories, more fiber, and more servings per container than the other guys, it’s kind of a big deal that’s why we put it first! 
  • Magic Spoon Cinnamon Cereal Loops – Magic Spoon has made waves for being a keto cereal that mimics those little Os you ate as a kid. Their version of the little cinnamon Os has just 3g of net carbs per serving, contains 12g of protein, and has no artificial ingredients. 
  • Catalina Crunch Cereal in Cinnamon Toast – If you’re looking for a keto cinnamon crunch cereal, this is a good choice also. One serving nets just 5g of carbs, 10g of protein, and is gluten and grain-free. It’s super well-reviewed, so pretty low risk that it tastes bad considering the cost is a little on the high side.  
  • The Cereal School Cinnamon Bun – This is a great cinnamon cereal option that is reminiscent of the cereal you ate as a kid, but without all the carbs. Each serving has 1g net carbs and a whopping 16g of protein, so you can see why it’s popular. 
  • Diabetic Kitchen Cinnamon Pecan Granola Cereal – This is a great option if you prefer granola to traditional cereal, or just like to mix it up sometimes. As the name suggests, this cereal has been designed with diabetics in mind which, like other keto cereals, also makes it a great for those on keto. With 3g net carbs and no added sugar or even sweeteners, it’s worth a try.
  • Wholesome Provisions Cinnamon Protein Cereal – Wholesome Provisions is a brand you may be able to find in your local Walmart or other mainstream grocery which makes it a convenient choice.  Each box contains 15g of soy plant protein and 4g of net carbs. It’s vegan, gluten-free, and high-fiber.
  • Sola Granola Blueberry Cinnamon – This granola isn’t the lowest carb offering on the list, with 6g net carbs, but it contains 17g of protein per serving and no artificial colors, flavors, or preservatives. It’s also gluten-free and well-reviewed.
  • Paleonola Granola in Cinnamon Blueberry – Another 6g net carb granola choice, Paleonola  is largely nut-based, is grain-free, contains no oats, is non-GMO, gluten-free, and is made with numerous organic ingredients. It’s not as high on the protein count as other granolas on this list, so keep that in mind if you like the cinnamon and blueberry combination.
  • Lollis Cinnamon Pecan Cookie Clusters – okay, so the name “cookie clusters” is a little misleading, unless it’s just me who envisions a cereal that looks like Cookie Crisp, but this cereal is pretty good. It’s low-carb, gluten-free, soy-free, and contains just 1g of net carbs per serving. Regardless, if you like pecan cookies or pie, you’ll probably love this.
  • HighKey Cinnamon Spice Hot Cereal – HighKey has mastered low carb hot cereal, our original and one of our most popular flavors is Cinnamon Spice. So if you’re missing the comfort of a bowl of hot cinnamony oatmeal, you should definitely give this a try. It’s got a similar consistency to oatmeal but with only 1g net carb for ⅓ cup serving vs. 9g in the same serving size of oatmeal. 
  • Julian Bakery Keto Thin Peanut Butter Cinnamon Granola – If you like cinnamon with a  hint of peanut butter, this is a good option. A serving of this granola offers you just 3g net carbs, 10g of protein from organic sacha inchi seed, and 7g of fat. It’s also vegan, paleo, gluten-free, non-GMO, and grain-free, so suits pretty much any diet.
  • KE Keto Cinnamon Nut Crunch Granola – this is another almost everyone-friendly granola, as it’s keto, paleo, suitable for diabetics, gluten-free, wheat-free, dairy-free, soy-free, and contains no sweeteners at all. It does contain grass-fed gelatin, so it’s not suitable for vegans, but if you’re keto, chances are you’re probably not vegan anyway, although it is possible. At 2g net carbs, 16g of fat, and 8g of protein, it’s certainly got the macros for keto.
  • Holy Nuts! Cinnamon Streusel Granola – Holy Nuts! is also a decent option for  keto-friendly cinnamon cereal. It contains no added sugars or preservatives, 2g net carbs, and 5g of protein. This granola is keto and paleo and is made from all nuts and seeds.
  • HighKey Cinnamon Almond Low Carb Granola – Okay, well we did save one of the best for last….Our granola only contains 2g net carbs per serving and is ideal for breakfast or as a snack at your desk. It’s got an amazing cinnamon crunch texture and contains 6g of protein, just check out all of the positive reviews and we guarantee you will want to give it a try.  


Is Cinnamon Toast Crunch Healthy? Is It Keto? 

Because of the high carb content, General Mills Cinnamon Toast Crunch cereal is not keto nor is it one of the healthier cereals available on the market.

Like many big-brand favorite cereals, it is fortified with vitamins and minerals, but it also contains a lot of added sugar. Cinnamon Toast Crunch nets 14g of carbohydrates plus 9g sugar. In a relatively small 31g serving, that’s a lot of carbs and sugar and would be a serious waste of your daily carb allowance if you're on a keto diet.

Is Cinnamon Apple Jacks Healthy? Is It Keto?

No, Kellogg’s Apple Jacks are definitely not keto, and they’re not exactly healthy either, if you couldn’t tell from the bright green and orange loops. Apart from the artificial coloring, a 39g serving contains 34g of carbohydrates, 2g of fiber (that makes 32g net carbs – I know), and 13g of added sugar. Oh, and 2g of protein, but that’s pretty negligible at this point.

To be fair, it does contain a good amount of vitamin D, iron, potassium, thiamin, riboflavin, niacin, vitamin B6, B12, and folate, but you could get that from a serving of spinach. So… no Apple Jacks aren’t healthy, and could literally ruin your keto diet in a single serving.

Is Apple Cinnamon Cheerios Healthy? Is It Keto?

Cheerios are always championed as one of the healthier breakfast cereals on the market, and that might have some truth for the Original flavor. Apple Cinnamon Cheerios are gluten-free, “taste too good for words” thanks to the apple puree and “a daring amount of cinnamon”, and can help you lower cholesterol, thanks to the fiber.

But let’s take a closer look past the marketing on the box. A ¾ cup serving contains 1.5g fat, 22g of carbs, 2g of fiber, and 9g sugar. Those carbs are from largely whole grain sources and the apple puree (so it’s natural sugars), but at 20g net carbs, it’s not keto-friendly. 

Otherwise, cheerios do contain plenty of vitamins A, C, B6, B12, D, calcium, iron, thiamin, riboflavin, niacin, folic acid, phosphorus, magnesium, and zinc, which are all essential to good health. So, Apple Cinnamon Cheerios aren’t necessarily unhealthy– but they’re not good for keto.

Is Cinnamon Frosted Flakes Healthy? Is It Keto?

Kellogg’s Cinnamon Frosted Flakes are very sweet, as I hope you’d expect with “frosted” in the name, so it’s pretty easy to say even without looking at the nutritional information that they aren’t suitable for keto.

Of course, if we do look at what’s in a 1 cup serving, we find 0g of fat (good for some, maybe, but not for us), 34g of carbohydrates and only 1g of fiber, so that’s 33g net carbs. That includes 14g of added sugars. Then, there’s 2g of protein, so it’s pretty easy to say that this cereal is not an overall healthy choice, nor is it keto friendly.

Low Carb, Keto Cinnamon Cereal Recipes 

Making your own cinnamon cereals is relatively easy, and can be fun if you enjoy baking. As with all home cooking, a great advantage is knowing there’s no hidden sugars or additives so you can be certain your cereal is nutritious and keto-friendly.

This Extra Crisp Cinnamon Toast Crunch Cereal is gluten-free, keto, and paleo, and only takes about 35 minutes to make 10 servings. Each serving contains 16g of fat, 2g net carbs, and 4g of protein.

This 5-Ingredient Cinnamon Toast Crunch is incredibly simple and you only need almond flour, shredded coconut or flaxseed meal, a keto friendly sweetener of your choice, cinnamon, and butter. The result is a cereal that offers 24.5g of fat, 3.1g net carbs, and 4.6g of protein – that’s a great way to kickstart your day on keto.

Alternative Ingredients For Keto Cinnamon Cereal

Cinnamon is a versatile flavor and if you are a fan of its warm spicy aroma, you can also simply sprinkle it on any plain keto cereal in your cupboard to make your own version of a keto cinnamon cereal, if you are so inclined.

If you are ambitious enough to try making your own keto cinnamon cereal you can customize it to your specific needs. For example, if you are allergic to almonds you can use coconut flour in a recipe that calls for almond flour or give it a go with flaxseed meal, sunflower seed flour, or even sesame seed flour.

As you read above, there are a ton of great options for ready to eat low carb keto cinnamon cereal or you can make your own. So get your bowl and spoon ready and grab your favorite low carb, unsweetened plant-based milk, and maybe a handful of berries as a topper. Enjoy!

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