This easy chocolate cereal is a kid-friendly keto cereal recipe. It’s crispy and crunchy and it actually holds up to milk or cream. Nut-free and sugar-free, for a healthy breakfast treat.
I am not kidding, this whole batch of homemade keto cereal disappeared in 48 hours. It was there and then it was gone. I swear I barely blinked, and my hungry children had consumed it all. ALL! Those greedy little monkeys.
But in reality, I was absolutely delighted that they liked this low carb chocolate cereal so much. They aren’t always easy to please, these monkeys of mine. And getting them fully on board with low carb eating is a struggle, to say the least.
Let’s just call it a work in progress, shall we?
But kids like cereal. I suppose because it’s crisp and lightly sweet, and so easy to snack on. My kids particularly love cereal because they don’t get to have it very often, so it seems like a special treat.
And chocolate cereal? Now that, my friends, is the way to a kid’s heart.
Making Nut-Free Keto Cereal
This is actually a very similar recipe to my Keto Thin Mint Cookies. Those are delightfully crispy and the chocolate wafer is not overly sweet, so I thought it would make a great cereal.
But almond flour isn’t everyone’s friend. Nut allergies abound, especially among young children, and I want this to be a kid-friendly a recipe as possible. So I decided to make a nut-free version of this chocolate cereal recipe.
Easy enough to do, since sunflower seed flour makes a great replacement for almond flour. It’s even easy to make your own sunflower seed flour at home: How To Make Sunflower Seed Flour.
I’ve used sunflower seed flour in a number of recipes, including these Chocolate Blackout Cupcakes, and in some of my favourite low carb chocolate chip cookies.
But before you get all gung-ho on sunflower seed flour, there are a few things you should know:
If you have severe nut allergies, you want to make sure to get the flour or the seeds that aren’t processed on facilities that also process nuts. One brand that is certified allergen free is GERBS, available on Amazon. They sell both the finely ground flour or the raw nuts for making your own.
Sunflower seeds react with leavening agents like baking powder and baking soda, and the inside of your baked goods can turn a funny shade of green. Don’t worry, they haven’t gone bad! You can offset this reaction with a tablespoon of acid such as lemon juice or apple cider vinegar.
For chocolate recipes, like this keto chocolate cereal, you don’t need to worry about the green reaction. The cocoa powder will cover it up just fine.
Tips for making crispy keto cereal
I’ve already discussed the sunflower seed flour above. If you don’t have nut allergies, feel free to use almond flour instead. It measures almost cup for cup the same as sunflower seed flour.
Beyond that, here are a few more tips for the ultimate keto chocolate cereal experience:
Sweetener: You really need an erythritol based sweetener here, like Swerve. Substituting another may keep your cereal from crisping up properly. Check out my guide to keto sweeteners to find out more about how they affect your baked goods.
Cocoa powder: Use dutched cocoa powder to keep the cereal from being too bitter. Raw cacao powder is hard to work with and can leave a bitter aftertaste.
Keep stirring: It will seem like there isn’t enough liquid ingredients compared to the dry ingredients but trust me. Use a silicone spatula and keep working the egg and butter into the dry ingredients and the dough will come together.
Dairy-Free? Try subbing any dairy-free oil for the butter.
Roll it really thin! Getting the dough rolled out really thinly, 1/8 of an inch or less, is key to getting the thin crisp cereal bites you’re looking for.
Let it cool completely: It will seem a bit soft when it first comes out of the oven. Let it cool completely to crisp up. If you live in a humid environment, it may go soft on you later but you can always return it to a warm oven to re-crisp.
Can I make keto cereal in advance?
You bet! Dry-baked keto treats like this can last for up to 7 to 10 days. I recommend storing it in an airtight container on the counter.
If you live in a very humid environment, it may become less crispy as it sits. Simply pop it back into a warm oven (200F) for 10 to 15 minutes. It should become crispy again as it cools.
More Delicious Keto Cereal Recipes
- Low Carb Cinnamon Crunch Cereal
- Low Carb Banana Nut Cereal
- Keto Peanut Butter Granola
- Coconut Frosted Flakes Cereal
- Maple Pecan Granola
- Keto Granola Clusters
The best keto cereal recipe! Crisp chocolate flakes that hold up to the milk or cream. My kids LOVED this and devoured the whole batch in two days.
- 1 3/4 cup sunflower seed flour
- 1/3 cup cocoa powder
- 1/3 cup Swerve Sweetener
- 1 tsp baking powder
- 1/4 tsp salt
- 1 large egg
- 2 tbsp butter, melted
- 1/2 tsp vanilla extract
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Preheat the oven to 300F.
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In a large bowl, whisk together the sunflower seed flour, cocoa powder, sweetener, baking powder, and salt. Stir in the egg, butter, and vanilla until the dough comes together.
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Transfer the dough to a large silicone baking mat or a large piece of parchment paper. Top with another piece of parchment and roll out as thinly as possible (without being see-through!).
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Remove the top piece of parchment. Use a sharp knife or a pizza cutter to score into small squares, about 3/4 inch wide.
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Bake 25 to 30 minutes, until firm to the touch. Remove and let cool completely. If it's not completely crisp, return to a warm oven (175F) for another 20 or 30 minutes.
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Break into pieces and serve.
Betsy says
Well I adore the cinnamon crunch cereal, so I can’t wait to try this little creation. I’ll be using almond flour. Thanks for the tip on the dutched cocoa. I’ve noticed a difference with it as I’ve experimented. Also I’ve found that Swerve really does work best with the cinnamon cereal (I use a homemade Gentle-Sweet style mix for lots of other of your recipes). Thanks again for a new exciting recipe to stay keto!!
Julie R says
I have straight-up erythritol on hand, but not a lot of experience using it yet. Is there a downside to using that rather than Swerve?
Carolyn says
The downside is that straight erythritol is only about 70% as sweet as sugar, whereas Swerve is formulated to be cup for cup with sugar.
Heather White says
So with almond flour you would use the same amount? Also, how do you know if your cocoa powder is Dutch processed? I use Ghiradellis but I’m not sure if it’s Dutch processed.
Carolyn says
Replace in exactly the same amount. You will be good with Ghirardelli. It doesn’t say cacao powder or natural, so my guess is that it is dutch process.
Susan Dunham says
According to what I’m seeing, the Hershey’s Special Dark cocoa powder is dutch processed.
Carolyn says
Probably, yes. I do find that one more absorbent so it *might* throw things off but I haven’t tried it in this recipe.
Susan Dunham says
How would you store this and – assuming it didn’t get eaten in 48 hours – how long do you think it would last stored?
Carolyn says
I just do a covered container on my counter. If it softens up, just place it back in a warm oven for 15 to 20 and then let it cool again.
Terrie Arasin says
How long can it be stored on the counter?
Carolyn says
Up to a week.
Karen says
“Greedy Little Monkeys!” LOL. This cereal looks to make ME a greedy little monkey, too. What a fun breakfast idea.
Brit says
Do you think a flax egg or other egg substitute would work?
Carolyn says
I honestly can’t say, I haven’t tried.
Laura says
Please tell me your children are not on the Keto diet.
Carolyn says
Why shouldn’t they be? They are not fully… but I know many who are.
Carolyn says
Carolyn, I gotta say that this is my most favorite comment ever!
Chelsy says
There is nothing wrong with children being on keto. Especially children with different mental or behavioral issues. Being on any diet even vegan or vegetarian sometimes they dont like eating a ton of unnatural carbs meaning processed carbs because they are very unhealthy. My son is 4 and I try to keep him on a low “bad” carb diet. It doesnt always work but alot of kids do keto…there is nothing wrong with the keto lifestyle….there is no need for cows milk in any diet if that’s the worry. Again my sons 4 and only drinks soy milk and has since he turned about 2. As long as your child gets every vitiman needed and has enough protien to grow there isnt any reason to worry about it.
Carolyn says
I only wish I had started earlier with my own kids! As it is, I have a teenager who resists so… I just try to keep him low carb when he’s at home.
Karin J. Fisk says
Thanks for posting this recipe! My 17 year old daughter is a cereal addict and is now on keto with me, so this will definitely be on our list of favorites.
I agree, why shouldn’t kids be on keto? It’s insane the amount of sugar humans in this country consume. The diet has been scientifically proven to benefit people with learning disabilities and neurological issues.
Carolyn says
Thanks, Karen!
Summer says
Can’t wait to try the recipe!
We have a Keto community among friends. I can only imagine many of us will be delighted to eat cereals again, because we are all kids at heart after all.
Aimee Shugarman says
This was awesome. I totally indulged in a guilt free breakfast today 🙂
courtney says
This looks awesome, total chocolate lover here!
Kara says
My son is trying to avoid sugar, but he loves cereal, so I’ll have to share this recipe with him. Thank you!
Courtney O'Dell says
I can’t wait to make this again – my husband was so excited to be able to have cereal again!
Jen says
What a great recipe to not have to miss out on this anymore. So perfect!
Kelly Easterbrook says
Carolyn, I just made your homemade sunflower seed flour and used it for the chocolate cereal. I had a little of the dough left over so made a few chocolate cookies with it which turned out great! We are both on keto diets and hubby especially misses his cereal so we are both excited to have cereal again. I can’t wait to make your Cinnamon cereal soon too!
Carolyn says
Glad you liked it! Yes… it’s actually originally a cookie recipe that I modified slightly for cereal!
Heather White says
I was looking at the sunflower flour and noticed it looked a lot like the raw almond flour/meal. I have some of that I haven’t found a use for, but I also have plenty of blanched almond flour. Do you think the raw almond flour would be better/ closer to the sunflower flour?
Carolyn says
Not sure what you mean by “raw” since all almond flour is raw. Do you mean “natural” as in not blanched (skins removed)? You could probably use that in this recipe but sunflower seed flour is a pretty good replacement for blanched almond flour too.
CJoy says
Can’t rate yet, as haven’t tried…but my autistic son on KETO so looks forward to your desserts & he said he would gladly “be a guinea pig for this one.” But was wondering about options for cereal ingredients…
QUESTIONS:
–Have you attempted to use OAT FIBER in any cereals as it is Zero Net Carbs? Or a combo of Flax Seed Meal & Oat Fiber…maybe?
–Do you have thoughts on using CARBQUIK Baking Mix in general (son wants to make own biscuits)?
–BTW…your link to Bob’s Red Mill Sunflower Seeds 4 pack is now $44 and one package & 20 ounce is $20. Too pricey for me… so looking elsewhere.
Thank you , Thank you… I have 4 of your books. And have printed off many of your pages at ADIDAF website.
Carolyn says
Sorry, I don’t think this would work very well with oat fiber. Too dry and unpalatable. I don’t like the carbquick mix, I don’t think it bakes very well. There are plenty of other places to buy sunflower seeds.
CJoy says
okay… I have bought four of your books, love your recipes (obviously)… thought I was AIDING you in high price change online you might think appropriate to know…. but guess not.
I didn’t say THIS RECIPE I asked about ANY RECIPES trying OAT FIBER. If you haven’t thought of using Oat Fiber yet, then okay. But at Zero Net Carbs along with Vital Wheat Gluten, Flax meal, etc of
–Dierdre’s Kitchen, she makes a GREAT STANDMIXER LOW CARB YEAST BREAD using Oat Fiber which I made today and it’s the BEST KETO BREAD EVER. DietDoctor.com rates it at 2-2.5 carbs with 16-17 slices per loaf. Maybe you should check it out and expand you ideas on Oat Fiber.
Hope you have a better day.
Carolyn says
Clearly I have upset you, although I am not sure how. I was simply answering each of your questions one at a time. When someone asks about a certain ingredients on a certain post, it’s often because they want to sub it in to that recipe. That’s how yours sounded. I have tried oat fibre… many times. I don’t love it. Great that you do though!
Tracy Andries says
Whole Foods sells raw organic sunflower seeds in bulk.
Bree says
Used 2 small eggs and so added some golden flaxseed meal and some hulled hemp seeds. Delicious!!
Antonia says
Amazing recipe! I’ve made it twice now, and I’m addicted! I used almond flour instead of sunflower, just because it’s more available and I can tolerate nuts well. On my second batch, I made some modifications: I was a couple TBSP short on almond flour, so subbed some keto friendly chocolate protein powder instead. I also accidentally went a little too crazy with the baking powder, but the end result had a lighter crunch, almost like cocoa puffs! Might be worth experimenting and rolling them into little balls instead of cutting squares (if I can find the patience haha), I’ll do that next time and report back, if anyone is curious.
Miguel says
Hey Antonia! Just curious to know how you went with the puffy balls style?
Lu Cooper says
I so enjoyed making this, (although I call it a labor of love, beginning with grinding my own sunflower flour). It was delicious, and gave hope to all my keto children who miss cereal. Thanks again!
Carolyn says
So glad you liked it!
Arwyn says
What would you recommend for someone, who has to avoid all 8 top allergens, to use as a substitute for eggs and butter?
Carolyn says
I wouldn’t advise this recipe. Sorry, I don’t have a recipe that fits that bill.
Darsey says
Love the taste but not crisping up, we don’t use swerve due to several reaction reasons, so we have to use monk fruit with Eythonol instead. I did see you stated it might not crips up and you’re right, even if we leave it in longer it started to burn the sides still didn’t crisp up. we use it as a snack instead not in almond milk cause it might just fall apart. too bad we can’t find one with monk fruit instead, oh well great taste tho!
Bellablue says
Can I use carob powder instead of cocoa/cacao powder, I don’t like caffeine in the little ones before 9 am; and I’m lactose intolerant and Dutch processed cocoa almost 99 percent of the time is treated with a milk derivative.
Carolyn says
I don’t use carob powder but I am sure it’s worth a try.
Kelly J says
I like the cinnamon crunch recipe better than this one. Good alternative, though. I must have used a lot of elbow grease rolling these out as they burned after 10 minutes. I really liked that thickness of cereal, so I would make again that thin and just bake for 6-8 minutes. Seems like this one isn’t as sweet as the cinnamon one…maybe that is why I like it better? In the end, thanks for another keto recipe. I like trying them and this was easy to assemble. 🙂
Lillian Hughes says
How did you calculate the nutritional information for this recipe? When Iimported it into My Fitness Pal, it told me it was 12 grams of carbs per serving!
Carolyn says
Hi there… I have a nutritional disclaimer at the bottom of every post, explaining that I use MacGourmet. This is paid software that pulls from the USDA database so it is much more reliable than online programs like MFP. You should take a close look at the nutritional info, as it’s probably counting the erythritol, which shouldn’t be tallied.
Kristen says
How would Pyure work in this recipe vs the Swerve since it is also Erythritol based?
Carolyn says
As long as you are indeed using the one that is mostly erythritol, then yes, I think it would be fine.
Annie says
If I could give this negative stars I would. This was terrible. I don’t know if the taste was so bad because I’m not used to eating Keto cereal but I couldn’t even bare to eat anymore than one bite. I followed the directions exactly and had no problems up until the taste. I can’t describe the taste it is something I’ve not tasted before but I’d say don’t get your Hope’s up on this recipe if you are new to making keto cereal.
Carolyn says
Hi Annie… what sweetener did you use? $10 it’s because you have a palate that doesn’t enjoy the sweetener you use.
In future, I’d love it if you reached out to ask me what might have gone wrong instead of giving “negative stars”. I can usually determine the issue.
Michelle Keeri-Szanto says
OMG!!! Amazing!!! I have been kept for 2 years and have missed cereal soooooo much! I used to eat cereal for breakfast, lunch, dinner, snack, midnight snack, study snack, car snack… basically anytime of day.
I’m not entirely fond of almond milk but with this cereal, the chocolate flavour over powered the milk and I was right back in my youth, eating cereal watching Sunday morning cartoons. Lol, well maybe no cartoons but I did close my eyes and travel back in time.
Ordered your cookbook from amazon, still waiting for it to arrive but I feel it will be well worth the wait. Thank you for all you do!! 🙂
Carolyn says
So delighted you liked it!
Kimberly says
Absolutely loved this ! It’s a race to see who gets more hubby or me lol ! Thank you so much for this awesome recipe!
Mashael says
Hello, I haven’t tried this yet but am planning on doing so. Would this work with Sukrin gold? The ingredients are: Sukrin granulated (all natural sweetener erythritol made from cornstarch), tagatose, glycerol, malt extract (gluten free), stevia (steviol glycosides).
Thanks!!
Carolyn says
I can’t guarantee it will crisp up properly although I think it should be okay.
Mashael says
I’ll give it a try, thank you 🙂
Dylan says
Could I substitute 1.75 cup (253.75 grams) of sunflower seed flour with 63-64 grams/ 0.5 cup of coconut flour and 2 or 3 more large eggs?
Carolyn says
The sunflower seed flour would be fine but I am unclear on the purpose of the coconut flour. Besides which, I think you will find it makes for a not very crisp cereal…
Ed says
I’m tempted to make this recipe, but currently don’t have any Sunflower Seed flour. How do you think this recipe would work with Hazelnut flower?
Carolyn says
Should work well!