This is the second recipe for a cinnamon toast cereal I’ve tried and failed at miserably! I want to know details when baking, it is a science after all. How did you spread this on the sheet pan, how thick, was it rolled? Too much missing I formation! I’m finding a lot of keto or low carb recipes are like this, very discouraging and extremely disappointing from this community. Details PLEASE!
A classy twist on the average turkey burger, this nutritious recipe comes together quickly—the mushrooms roast in the oven for 12 minutes while the turkey cooks on the stovetop—looks complicated (read: serve when you have friends coming over), and tastes delicious. Packed with protein, thanks to turkey, plenty of potassium courtesy of the mushrooms, and crazy tasty. What more do you need?
Hi Woody, Yeast works by consuming sugar (either added sugar or sugar in wheat flour), so it would not work with these ingredients. You could try adding some yeast *and* some sugar (knowing that the yeast would consume most of it), but I haven’t experimented with that. Aside from that, mixing the batter well can help create more air bubbles, and make sure you are using fresh baking powder.

These tasted amazing. But my donuts did not keep its shape. I used the exact ingredients. My batter turned out very wet for a baking recipe. Maybe add a bit more almond flour to get a thicker consistency? My donuts stuck to the pan pretty bad so I’ll have to grease the pan even more. I’m planning to try this recipe again next week and hoping it turns out well because I wanna add blueberries! This is the best low carb doughnut recipe I’ve found!


Emmy-award nominated screenwriter Brynne Chandler is a single mother of three who divides her time between professional research and varied cooking, fitness and home & gardening enterprises. A running enthusiast who regularly participates in San Francisco's Bay to Breakers run, Chandler works as an independent caterer, preparing healthy, nutritious meals for Phoenix area residents. Her work has appeared in The Houston Chronicle and San Francisco Chronicle, among other places. She is hard at work on her first cookbook which combines simple, fresh recipes with science-based herbal medicine.

Cereal is a tough one to give up when starting a low carb, grain-free or paleo diet. It’s easy to make, it’s tasty and it fills you up. For a little bit, anyway, before the subsequent blood sugar crash. But it turns out that you don’t have to give it up at all, as long as you are willing to make your own. And many of these low carb cereal recipes are almost as easy to make as grabbing the box from your cupboard and pouring cereal into your bowl. From granola to squares to hot cereals for a cold winter morning, we’ve got you covered.

Recently, four studies have re-examined the effect of carbohydrate restriction on type 2 diabetes. One outpatient study enrolled 54 participants with type 2 diabetes (out of 132 total participants) and found that hemoglobin A1c improved to a greater degree over one year with a low-carbohydrate diet compared with a low-fat, calorie-restricted diet [5,6]. Another study enrolled 8 men with type 2 diabetes in a 5-week crossover outpatient feeding study that tested similar diets [7]. The participants had greater improvement in glycohemoglobin while on the low-carbohydrate diet than when on a eucaloric low-fat diet. The third study was an inpatient feeding study in 10 participants with type 2 diabetes [8]. After only 14 days, hemoglobin A1c improved from 7.3% to 6.8%. In the fourth study, 16 participants with type 2 diabetes who followed a 20% carbohydrate diet had improvement of hemoglobin A1c from 8.0% to 6.6% over 24 weeks [9]. Only these latter three studies targeted glycemic control as a goal, and two of these were intensely-monitored efficacy studies in which all food was provided to participants for the duration of the study [7,8]. Three of the studies [6,8,9] mentioned that diabetic medications were adjusted but only one of them provided detailed information regarding these adjustments [9]. This information is critical for patients on medication for diabetes who initiate a low-carbohydrate diet because of the potential for adverse effects resulting from hypoglycemia.


Thanks for providing these recipes. I just made the bread from the recipe and I noticed my batter was more wet than yours in the video and that it was actually to wet to form a domed top. After baking I also found that the loaf did not rise as much as yours. I followed the recipe exactly except possibly the coconut oil which was refrigerated, (not sure why) which made it very hard to try to measure exactly. Could this be why the bread did not turn out properly. It’s still cooling but I assume that it will taste good even though it is only 2″ tall.
Since going low-carb a few years ago, I simply let go of breakfast cereals as they were always a slippery slope for me. No big deal, I found other lovely foods to enjoy. With that said, I kept seeing this recipe in my line of (scrolling) vision and I thought, okay .. time to partake as the reviews were too good to ignore. So I went about my merry way and followed everything exactly and then realized when I already had the mixture patted into a pan, I forgot the sweetener LOL. Screw it, baked it anyway and topped with the sweetener/cinnamon mixture (I used xylitol) and honestly, this was perfect. If I had used the sweetener in the mixture, it may have been too sweet for me. At the same time, I am reading the comments about the importance of the proper sweetener IN the mixture but I despise Swerve (too heavy cooling reaction for me) and wouldn’t have used it anyway but I found a roundabout fix that did work for me. About 1/2 and 1/2 chunky texture to crumbs but those crumbs can be sprinkled on yoghurt or even as pie crust, as suggested above. I’ll definitely put this in the ‘keeper’ folder (along with the Zucchini Tart that is simply divine!). Thanks, Carolyn!!
Made in mini muffin pans, will have to oil them better next time so they come out easier. Taste great, although sadly more like a muffin than donut (the shape doesn’t help, lol). I may try to thicken it up to deep fry next time. Was out of cinnamon so I used pumpkin spice. Not so strict on low-carb and wanted the kiddos to like them, so offered cinnamon/sugar, powdered sugar, and toasted coconut for coating. I recommend the coconut! Browned in a dry skillet makes it nice and crunchy… just how to make it stick was the only drawback.
With just 4g of carbs, this pasta, made from hearts of palm, is a plant-based pasta substitute you may not have heard about before. Palmini is low in calories, high in fiber, gluten free, and looks more like traditional pasta than some other alternatives. It can be purchased canned or in pouches. While you can eat it straight from the package, it also cooks up well—keeping its pasta-like consistency.
The biggest shifts in your daily habits will be how you food shop and how you cook, and recipes that are ketogenic need to be followed rather than just low-carb. You will require the healthy fats in order to get into ketosis and have enough energy without the carbs. And you will be considerably more energetic and healthier when cooking your own keto-friendly food rather than buying supposedly keto foods off the shelf.
Almond flour works well as a wheat flour substitute. Because it is so dense and crumbly, you'll need an extra egg to give baked goods rise and structure. Lower the oven temperature by 25 degrees Fahrenheit and allow food to cool completely before serving. A 1/4-cup serving of almond flour has 6 grams of carbohydrates and 3 grams of fiber. At only 5 grams of carbohydrates per 1/4 cup, hazelnut flour is another low-carbohydrate option. It is a good source of vitamin E and healthy fats. Replace up to 30 percent of wheat with hazelnut flour in baked goods such as pie crust and cookies.
I actually clicked on the story just to see if they included anything about it’s use in managing chronic migraine. I have chronic migraine, basically intractable. Nothing has helped. I’ve tried medications, meditations, and everything in between including a bunch of dietary changes. Keto is my next consideration. I’m happy to hear it helped you! Thanks for sharing
1 cup of almond milk (or milk of choice); 1/3 cup quinoa flakes (purchased at http://www.nuts.com); sweetener of choice; pinch of salt; toppings of choice (usually nuts or berries or banana). Heat the milk in medium saucepan. When it comes to a slight boil, drop in the flakes and salt. Remove from heat, stir and let the cereal cook for about 3 mins. Give it a final stir after 3 mins. It will be thicker and creamier and ready to serve.
"The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe," warns registered dietitian Kathy McManus, director of the Department of Nutrition at Harvard-affiliated Brigham and Women's Hospital.
I think melted and solid coconut oil pretty much have the same volume, or if it changes, the amount of volume lost or gained is negligible 😉 Sometimes I make coconut oil bites by pouring 1-tbs servings of melted coconut oil mixed with something to give them flavours (matcha powder, raw cacao powder, essential oils, etc) on an ice cube tray and when they turn solid it looks like the volume is about the same.
For those wanting paleo donuts, some people are okay with erythritol since it’s a natural sweetener. If you aren’t, you can make these with coconut sugar if that’s more paleo-friendly for you. They just won’t be low carb or sugar-free, but will be paleo. If you just need gluten-free but don’t care about the sugar-free part, try gluten-free cinnamon sugar donuts.
Melissa, First of all, welcome to the keto family! Unfortunately, we don’t use Carbquick so we can’t give advice on that. Regarding psyllium husk powder and oat fiber, they are typically used in very small amounts in conjunction with another keto-friendly flour because they can create very dense and/or rubbery baked goods when used alone. We hope this helps!
Carbohydrates are a good source of quick energy to fuel your body's natural functions and keep you going during busy days. They have gotten a bad reputation in the fitness and weight-loss worlds, though, because many typical carbs that people take in are starchy, sugary, salty and contain no useful nutrition. Choose the right kind of low-carb cereal and you can enjoy a quick and convenient breakfast or snack entirely guilt-free.
The ketogenic diet has been studied in at least 14 rodent animal models of seizures. It is protective in many of these models and has a different protection profile than any known anticonvulsant. Conversely, fenofibrate, not used clinically as an antiepileptic, exhibits experimental anticonvulsant properties in adult rats comparable to the ketogenic diet.[58] This, together with studies showing its efficacy in patients who have failed to achieve seizure control on half a dozen drugs, suggests a unique mechanism of action.[56]
Eat this for breakfast or for added energy before a work out.  Made in America in small batches, the fermentation process opens up the nutrients to be readily absorbed and introduces gut prebiotics to keep your gastrointestinal system running smoothly. Try this fermented option for thirty days. The makers state that you will experience improved digestion and increased energy levels.
Made from dried and defatted coconut flesh, coconut flour has a high fiber content, with 8 grams of carbs and 5 grams of fiber in two tablespoons. To use the flour, replace up to 20 percent of the regular flour in a recipe with coconut flour and add an equal amount of liquid. For example, if a bread recipe calls for five cups of all-purpose flour, use 4 cups of the all purpose flour and one cup of coconut flour plus one cup of water. You can also use the flour alone for breading.
But I just made some biscuits from an old cooking book, which had Almonds grounded (so I just used my almond flour) & I switched sugar for some xylitol & then thought I’d use the Coconut flour in place of ordinary Plain Flour! I did it cup for cup, so it was 2/3 cup……remembered about needing more liquid, so I added an egg (receipt already had 150g butter, which I put in 160g) They taste nice, but I think maybe I should have reduced the coconut flour, after reading your points, or added another egg, or more butter, what would you do? They also have an almond on top. thanks, Pam
Our bodies are incredibly adaptive to what you put into it – when you overload it with fats and take away carbohydrates, it will begin to burn ketones as the primary energy source. Optimal ketone levels offer many health, weight loss, physical and mental performance benefits.1There are scientifically-backed studies that show the advantage of a low-carb, ketogenic diet over a low-fat diet. One meta-analysis of low-carbohydrate diets showed a large advantage in weight loss. The New England Journal of Medicine study resulted in almost double the weight loss in a long-term study on ketone inducing diets.
I am post menopause and I did lose about 40 lbs. Then I stalled and stalled. I was too hot all the time and was having sleep issues. I added more carbs and was better. I attempted keto/ low carb again in January. Two weeks in I had the same symptoms. It is not uncommon. It works well for some but not for me and a few of the other women at my gym. I liked what I was eating and I stuck to it through the stall but no. With the guidance of my trainer I have modified it, lost weight and feel great. Sleep helps!

Organic Soy Flour. Soy flour is derived from ground soybeans. It is somewhat similar to coconut flour in that it is quite dry and easily absorbs ingredients. It also has more protein than the keto flours we mentioned above and is an excellent source of dietary fiber. By buying organic soy flour, you can avoid GMO soybeans and the pesticides that are commonly used on them.
Hi Woody, Yeast works by consuming sugar (either added sugar or sugar in wheat flour), so it would not work with these ingredients. You could try adding some yeast *and* some sugar (knowing that the yeast would consume most of it), but I haven’t experimented with that. Aside from that, mixing the batter well can help create more air bubbles, and make sure you are using fresh baking powder.
Are you missing your lattes and frappes? Time for a quick keto coffee fix! Ketoproof coffee is a fantastic mix of coconut oil and butter in your coffee instead of the generic cream or milk. You might think that it sounds disgusting at first, but if you think about what butter is made out of – it’s pretty much just hardened cream. Once you melt it down and mix it all up using an immersion blender, you get a delicious latte-like froth on the top of your morning coffee.
It's worth noting that many low-carb diets vary in their intake requirements. For instance, the Atkins diet recommends eating less than 100 grams of carbs a day, while the Mayo Clinic points out that any diet is considered low in carbs if it falls under the Dietary Guidelines for Americans' recommendation to consume 900 to 1300 calories of carbohydrates per day (or 45% to 65% of your total calories, based on a 2000 calorie diet).
Wow!! I was so happy to see last night that I had all of the ingredients except the flax seeds, so I threw all these ingredients together and am enjoying them this morning on my homemade Gree yogurt…delish!! This is really giving me my cereal satisfaction. I did substitute some ground flax for the flax seeds and it seems to have worked beautifully. Other than that I followed the recipe exactly and couldn’t be happier with the results! Thank you thank you for posting this!

Well, I am going to give this another try. I have great difficulty in eating greens , or drinking them, also I am not fond of fats, years and years of low fat diets have totally screwed my metabolism,and taste buds. I will read this page every day to keep my mind focused. Start tomorrow when I get up …… I work nights which can cause me problems as well. When I tried this diet before, I got terrible cramp, now I realise I wasn’t drinking enough water. Anyway.here goes.
Muesli has been a popular cereal worldwide for decades and it was the first experience of healthy eating for a lot of us. So low carb versions like this one are a great addition to your keto diet and give you all the goodness you need to get through the morning. You can play around with the ingredients to make it your own by adding some fruit or using different nuts.
Thank you, Jillian! Sorry that you had an issue with sticking. I use this pan and they slid out effortlessly for me. I did grease the pan before adding the batter. Could that have been the issue? Or, maybe they needed to be cooked a little longer? Letting them cool in the pan a bit before removing also helps. I’m sure they’d be delicious in muffin pans, too. I’m glad you still liked them!
My 1st attempt & it was delish w/unsweetened organic coconut milk.Had no hazelnuts & only half the amount of almonds so I substituted extra pecans. Used unground flax & also added additional 2 tbs ground flax for more fiber. Added 1 tbs vanilla. Used a combo of sweeteners: Eryth, Xylitol & Stevia. Next time will grind ingredients separately to get a more chunky result.
I actually went on a ketogenic diet last year to see if it would help my migraines. I have a history of chronic migraines which would usually last 3 days, sometimes longer. Triptans help a lot but I don’t like having to take them. I stayed in ketosis for about 8 months and experienced a significant reduction in migraines, from feeling some type of headache (mild o r severe) almost everyday to 1 or 2x per month while in ketosis. Although I’m very healthy otherwise, I do think my migraines may have something to do with blood sugar fluctuations (despite previously eating a whole foods diet and no refined carbs), and keto totally stabilized this. I eventually came off of Keto because I’m not really a meat lover. When I came off, but remained low carb, my migraines stayed under control for the most part. When I increase carbs, they do return. 

If you want something that feels a little more indulgent, you can recreate gnocchi with just two ingredients: egg yolk and shredded mozzarella. In fact, as the Primitive Palate discovered when creating the recipe, while it’s a little more time consuming (you’ll need about a half hour from start to finish) making gnocchi this way is considerably easier than the traditional method.
If you’re on the ADA diet, then you need to eat carbohydrates along with fiber so that the sugars are not absorbed too quickly. Here, we’ve taken the guess work out of your cereal choices. You can take this guide and run with it virtually in your pajamas and robe to order the ones that are not found in your grocery store on Amazon using our convenient links above.

There are many recipes here that use coconut flour OR almond flour. Some I even have instructions to use both (from the post above, you can see they are not easily interchangeable). Is he tolerant of almond flour? I have many recipes which use that. Some recipes that use a small quantity of almond flour/meal, you can actually use some seed flours such as sunflower or pumpkin. I managed to make Fat Head pizza once using ground sunflower seeds when I ran out of almond flour.
Weight loss is a common target for disease management, as well as health promotion. The prevalence of obesity remains high among U.S. adults (36.5%) (5), as well as children and adolescents (17%) (6). Importantly, obesity is a significant contributor to increased morbidity and mortality, as well as being a primary driver of increasing medical expenses (4). Despite much effort and cost, there has been little success on this front and obesity remains a public health crisis.
I’m new to this type of baking. My husband is borderline diabetic, so I decided to try more low card recipes, by eliminating wheat flours from our diet. I’ve tried some other bread recipes that didn’t deliver the expected results, but this one did. And its so simple to make. My husband remarked that the texture reminded him of rye bread, and asked it there was something we could add to give it more of a rye bread flavor. I did a little research and discovered that caraway seeds would do the trick. I partially ground about 2 teaspoons and soaked in warm water for a few minutes, then drained before adding it to the batter. It worked!
My favorite sugar-free low carb BBQ sauce is a family recipe that I tweaked to make keto friendly. It is simple to prepare without a lot of added ingredients that aren’t necessary. You can find my recipe here. If you are looking for convenience, there are several brands that make a sugar-free variety that can be ordered from Amazon or you may find in your local stores. The only brand of store-bought sugar-free bbq sauce I have tried is by G. Hughes. They offer several different varieties, but I prefer hickory. I might be a little partial, but my homemade BBQ sauce makes this recipe taste much more authentic and flavorful.
VEGETABLES: Before you think that veggies are an unconventional breakfast choice, remember the omelet. Add half a cup of cooked spinach (3.5 grams of fiber) and two cups of mushrooms, which cook down to half a cup, (add 2.4 grams) and you'll have a fiber bonanza. Add a half cup of black beans (7.5 grams) to your eggs by whipping up huevos rancheros or a breakfast burrito wrapped in a low-carb tortilla (9 grams). Don't forget the salsa; it doesn't have appreciable fiber content, but it does make things taste better.
Almond Meal is made slightly different than almond flour. Instead of blanching the almonds to remove the skins, the skins on the almonds are kept on. It’s a little bit coarser than almond flour and still bakes the same. For baked goods, I like to use a super fine ground almond flour but I will equally use almond meal as it seems to perform just as well in most recipes, at a reduced cost.

Use this allowable low carb food list for Atkins Phase 1, (the Induction phase of Atkins) to help you start your low carb keto diet the right way. Included are fats, meats, eggs, dairy and the lowest low carb vegetables. As one loses weight, other higher carb foods are added such as nuts/seeds and lower carb fruits. These foods are systematically added back in Phase Two of Atkins. Over time, higher carb foods can be added back to the diet if eaten sparingly and if they fit within one’s daily carbohydrate intake. These foods are the foundation of low carb diets.
After trying literally DOZENS of Keto bread recipes, I have FINALLY found something I can use as a burger bun! Other recipes were great for biscuits or rolls and such, but didn’t work for a burger bun – and SO EASILY! I added a tiny bit of garlic powder and topped them with TJ Everything Bagel spice, baked them in a muffin top pan and they are AWESOME! Finally – after all this time having to have my cheeseburger without a bun – last night I had a burger AND a bun! Woohoo!!! Next time I will try adding some yeast, just for the flavor. THANK YOU SO MUCH for the GREAT recipe!!!
This is such a great addition to breakfast. With that said I tweaked it a bit by adding a bit more butter and vanilla. After cooling I pressed it into a spring-form pan to use for a cheese cake, end result was great. Guests couldn’t believe their desert was carb free gluten free. I think the possibilities for this recipe is endless, nuts, chocolate shavings or chunks my husband added cranraisins. Thank you so much for posting.
I think these are unbelievable! This is actually the first time I've written a review on Amazon, but I feel like I have to with these. I am trying to do a low carb/low cal diet to lose about 30 pounds, and have a huge weakness for pasta. I have tried Shirataki noodles, spaghetti squash, skipping the pasta altogether and just making veggies with sauce, and this is BY FAR the best way to quench my craving for pasta.
Hi Jan, Sorry they didn’t work for you. It’s hard to say what happened without being in the kitchen with you. Did you use exactly the same ingredients and amounts? Also, if they were not cooked, then they probably needed to be in the oven for longer. If they were clumpy, it’s also possible that the almond flour wasn’t fine blanched (it needs to be) or the batter wasn’t mixed well enough. Hope this helps.

I have never made waffles with this mix as we don’t make waffles. However, I would think it would be similar to pancakes, which I have made. Did you use 1/4 cup of Xantham gum? More than this seems to make a pastier batter. When making pancakes, I found that I needed to batter to be way thicker than most pancake batters. I also found that I needed more eggs. As for what else this mix can be used for, I have recipes at the blog for cookies, cupcakes, biscuits, and crepes using this mix. I have dozens of recipes in various stages of testing that use this mix. Some of my favorites are quick breads and muffins and cookies. Cake type recipes (muffins, small loaves of bread, cupcakes, cake, etc.) really turn out well with this mix. Let me know how some other dishes turn out for you! Thanks!
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