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Erica's Mint Chocolate Pudding and Whipped Mint Cream

Erica's Mint Chocolate Pudding and Whipped Mint Cream

Erica's (@ketobydesign) newest recipe is just so MINT to be! Using our very own Chocolate Peppermint Decadent Dessert, Erica has whipped up something rich, creamy and refreshing! Want to make this on your own? Follow her delicious recipe below.

What You'll Need: 

Mint Pudding:

-1 package of Keto and Co Chocolate Peppermint Decadent Dessert (also on Amazon)

- 2 cups of Almond Milk (divided)

- 1/4 cup of heavy cream

Mint Cream: (single serving - double, triple for larger qty)

- 3 Tbsp whipping cream

- 1/2 tsp of mint extract

- 1 tbs Wondrose (also on Amazon) and 1/2 tsp of water

Decadent Dessert Instructions:

1. Combine dessert mix with 1 cup almond milk, stir. Wait 3 minutes, then stir until smooth.

2. Heat mixture over low heat, stirring constantly until there are no visible granules (3-5 minutes). Do not boil

3. Remove from heat, add butter (or coconut oil) and stir until blended. Stir in 1 additional cup almond milk and 1/4 cup heavy cream (or more almond milk)

4. Pour into 6 half-cup ramekins. Cool to room temperature, then cover and refrigerate for 6 hours or overnight

Mint Cream Instructions:

1. Mix Wondrose and 1/2 tsp of water.

2. Use small coffee frother or hand mixer to whip together whipping cream, mint extract and Wondrose sugar replacer. I find it best to make the cream fresh each time I enjoy a serving.

2. Once the pudding is set, top with the mint cream and if you are feeling extra decorative, add a mint leaf!

Interested in trying our other Decadent Dessert flavors? Shop our baking mixes!

Follow @ketobydesign on Instagram and keep up to date with our Keto and Co recipes on our blog!

  • Keto and Co
Here's How to Make Coleslaw with Wondrose

Here's How to Make Coleslaw with Wondrose

You have to taste this flavorful and refreshing coleslaw made special with Wondrose. It's the perfect addition to any BBQ dinner or sports viewing party. Best part? You don't have to worry about sneaky sugars or busting your keto diet with this side dishload it onto your plate and enjoy.

Recipe and photo by Erica (@ketobydesign)

What You'll Need:

- 1/4 cup Wondrose, The Healthy Sugar Alternative (also on Amazon)

- 1/2 bag coleslaw mix 

- 1/3 cup mayonnaise 

- 1/2 cup sour cream 

- 2 tbs lemon juice 

- 4 tbs apple cider vinegar 

- Ground mustard, black pepper, garlic salt (for seasoning)

Instructions: 

1. Place the pre-shredded slaw mix in a bowl.

2. Add in the mayonnaise, sour cream, lemon juice, and vinegar. Taste test for acidity.

3. Prepare your Wondrose sweetener replacer with water. Add in sugar replacement a tablespoon at a time, not everyone likes a sweet slaw.

4. Next, add in your seasonings - taste test these a 1/2 tsp at a time then adjust as desired. If you find out you overdid an ingredient you can add a tbs more of mayo or sour cream to balance it out. Then mix it up!

5. Eat coleslaw right away OR let it sit in the refrigerator for 1-2 hours to allow the flavors marinate and the veggies to soften.

*Note: I like my slaw chopped up - so I place my mixture in a food processor and lightly pulse. 

Interested in trying our other products? Shop our baking mixes!

Follow @ketobydesign on Instagram for more amazing Keto and Co recipes!

  • Keto and Co
Cozy Up to This Rich and Milky Keto Hot Cocoa Made with Wondrose

Cozy Up to This Rich and Milky Keto Hot Cocoa Made with Wondrose

This rich, milky and satisfying chocolate taste is one you don't want to miss! Snuggle up with your favorite fuzzy blanket and sip on this homemade keto-friendly hot chocolate made with Wondrose, a healthy sugar replacer. You will be so comfortable, you won't want to get up!

What You'll Need:

- 2 Tbsp. unsweetened cocoa powder, plus more for garnish
- 1 Tbsp. Wondrose, The Healthy Sugar Alternative (also on Amazon)
- 1 1/4 cups water
- 1/4 cups heavy cream OR full-fat coconut milk for a dairy-free option
- 1/4 tsp. pure vanilla extract
- Optional: Sugar-free whipped cream, cocoa powder (for topping)

Instructions:

  1. In a small saucepan over medium-low heat, whisk together cocoa, Wondrose, and about 2 tablespoons water until smooth and dissolved. Increase heat to medium, add remaining water and cream, and whisk occasionally until hot. 
  2. Stir in vanilla, then pour into a mug.
  3. Optional: Serve with sugar-free whipped cream and a dusting of cocoa powder.

We hope you enjoy this hot chocolate as much as we do! Happy Winter!

  • Keto and Co
Our Review of the Best (and Worst) Keto Cereal Brands

Our Review of the Best (and Worst) Keto Cereal Brands

Remember the days of crunchy, colorful cereal that sparked joy every morning? Just when you thought those days were over once you switched to a keto diet, these keto cereal brands re-imagined your childhood breakfast and made it low carb. From colorful puffs to your classic granola clusters, you’ll find (almost) all of the nostalgic tastes and textures that you or your children grew up eating. 

In this blog post, you'll find reviews on the best (and some of the worst) keto cereal options on the market.

1. Spoiler alert! Keto and Co Granola is now available!



Surprise! We couldn’t start off a list of our favorite keto cereals without mentioning our newest product  Keto Granola! We have a delicious Chocolate Sea Salt flavor which is available now, and a new flavor on the way! 

As always, each flavor is naturally sweetened with Wondrose, Non-GMO, gluten-free and diabetic friendly. Best part? Each Keto Granola flavor is less than 3g net carbs per serving AND is as amazingly delicious as our other products. 

Join our email list and follow our social media for more granola updates!

2. Magic Spoon - Cinnamon Flavor

Self-proclaimed “cereal entrepreneurs”, Greg and Gabi founded the colorful brand, Magic Spoon that sparks your childhood taste buds without all of the junk. Now, you can enjoy all of the nostalgic flavors like Cocoa, Frosted, Cinnamon, and Fruity with no added sugar.

The Breakdown: 

  • The Macros: 110 calories per serving, 3g net carbs, 12g of Protein and 6g Fat
  • Other Attributes: Keto-friendly, Low in Sugar, Gluten Free, Grain Free, Non-GMO 
  • The Ingredients: Milk Protein Blend, Coconut Oil, Natural Sweetener Blend (Allulose, Monk Fruit Extract, Stevia Extract), Tapioca Flour, Chicory Root Fiber, Natural Flavors, Salt, Vegetable Juice.  No Cane Sugar or Corn Syrup or Sugar Alcohols. 
  • The Price: 1 case (4 boxes) is $39.00

In comparison to Cinnamon Toast Crunch, the Magic Spoon Cinnamon flavor has 11 more grams of protein and 28 grams fewer net carbs.

The Keto and Co Review:

Magic Spoon’s Cinnamon cereal has an overpowering cinnamon taste. The only way we could describe our experience was by comparing it to sticking your nose into your Cinnamon Yankee Candle. So, for all cinnamon lovers, this one is definitely for you. While this is not our favorite flavor, we have tried the Frosted flavor in the past and had only good things to say about it.

We unanimously loved the packaging because it reminded us of the cereal boxes we grew up seeing in our grocery store aisles. They even added a maze on the back of the box for a fun reminder that breakfast is meant to be enjoyed and not taken too seriously.

We had no qualms with their ingredients as they’re simple and low in net carbs!

What Others are Saying: 

“After 4 months on keto I couldn’t face another breakfast of eggs and greens, and then I discovered Magic Spoon. Now there’s no going back.” Ralna B. 

Overall, purchasers of Magic Spoon say their cereal is perfect for people who are looking for diabetic and keto-friendly options because they taste great and don’t raise blood glucose levels. According to their customers, Magic Spoon cereal is good with or without milk and the crunch and taste bring back to their childhood without the guilt or sugar high.

3. The Cereal School - Peanut Butter Flavor

Purchase on Amazon

Two college friends from Georgetown University, Helen and Dylan, started The Cereal School after wanting to reduce their sugar intake but realized all of their favorite childhood indulgences were off-limits.

Because of The Cereal School, you can enjoy all of your childhood cereals with flavors like Cocoa, Fruity, Peanut Butter, and Cinnamon Bun. What’s more, they have single-serve cereal pouches that you can pour milk into for a breakfast on the go.

The Breakdown:

  • The Macros: 100 Calories Per Serving, 1g Net Carbs, 16g Protein and 3g Fat
  • Other Attributes:: Gluten Free, Grain Free, Soy Free, All Natural Ingredients, Free of Artificial Sweeteners or Colors 
  • The Ingredients: Milk Protein Isolate, Peanut Flour, High-Oleic Sunflower Oil, Peanut Oil, Tapioca Fiber, Salt, Monk Fruit
  • The Price: Get 12-60 bags for $29.99-$112.00

The Keto and Co Review: 

The Cereal School is crunchy and deliciously peanut buttery. We all agreed that the taste was reminiscent of Captain Crunch without hurting the roof of your mouth. We all enjoyed the single bag packaging because of the option to pour milk directly into the bag or pack it for lunch. Some of us experienced an aftertaste that eventually went away after a few bites. 

The Cereal School keeps it simple with its ingredients, which we like. Overall, we’d recommend The Cereal School as a delicious option for a low carb breakfast! Beware, their products tend to sell out fast, so it’s important to order as soon as possible!

What Others are Saying: 

Many Cereal School customers on Amazon love the taste of the Peanut Butter flavor but complain that it’s a little pricey. Cereal School argues that each bag is about the same price as a protein bar.

On their website, there are 3,000+ reviews with a 5-star rating. One 5-star review says, “I am so thankful I discovered this. The Cereal School is truly magic. This is the perfect snack or quick meal, with great macros and the delicious flavors of cereal I haven’t had in years. Plus, the protein keeps me full for hours. Can’t recommend Cereal School enough!” 

 

4. Paleonola - The Original Flavor

Purchase on Amazon

Paleonola promotes healthier living through real food ingredients. They want to keep their ingredients simple and clear for their customers, making sure that there are no mysteries or natural flavors to hide on their label.

Enjoy seven flavors of Paleonola: Original, Maple Pancake, Cinnamon Blueberry, Pina Colada, Chocolate Fix, Apple Pie, and Pumpkin Pie.  

The Breakdown:

  • The Macros: 170 Calories per serving, 5g Net Carbs, 4g Protein, and 15g Fat
  • Other Attributes:: Non-GMO, Grain Free, No Refined Sugars, Low Carb, Peanut Free, Dairy Free 
  • The Ingredients: Almonds, Pecans, Pepitas*, Honey*, Walnuts, Coconut Oil*, Sunflower Seeds*, Flax Seeds*, Sweetened Dried Cranberries (Cranberries, Apple Juice Concentrate, Sunflower Oil), Dried Coconut*, Vanilla Extract, Cinnamon.
  • The Price: 1-12 bags for $8.99-$104.99, save 7% when you subscribe on the Paelonola website

The Keto and Co Review: 

The Original flavor of Palenola was not as sweet as we anticipated. Our team didn't like that the clusters weren't crunchy like Diabetic Kitchen (see review below) and became easily soggy in milk.

As for ingredients, this granola cereal has one of the highest fat content due to the nuts and coconut oil, which may keep you satiated longer than the other options. But if you don't want to consume any added sugar, then this granola is not for you. You'll see honey, dried cranberries, and apple juice concentrate on the label contributing to 4 grams of added sugar.

Overall, Paleonola seems to care about transparency about their ingredients, and we love that. If you prefer a less sweet breakfast or snack option, Paleonola is a good match for you!

What Others are Saying:

Seventy percent of customers who reviewed Paleonola gave it 5-stars (not bad!) Many customers say this granola is tasty and the texture is dry in a good way. Their reviewers love the "grain-free" granola as they feel that attribute is lacking on their grocery store shelves. 

The unhappy customers complain that the Original flavor is too bland, but state that they'd like to try the flavored granola options. We had a similar reaction.

 

5. Catalina Crunch - Dark Chocolate  

Catalina Crunch is a plant-based, keto-friendly cereal that serves to give breakfast lovers their favorite meal back. Founder, Krishna was diagnosed with Type 1 diabetes at 17 and after eating his weight in eggs and food that tastes like cardboard, he made a cereal that would fit his needs (low carb,chocolatey goodness). Catalina Crunch’s claim to fame is its extra crunchy cereal which the brand claims makes you full longer, burns more calories, prevents overeating and boosts energy.  

The Breakdown:

  • The Macros: 90 calories per serving, 5g Net Carbs, 8g Protein, and 4g Fat
  • Other Attributes: Keto Friendly, Gluten Free, Grain Free, Nothing Artificial, Vegan, Zero Sugar and Non-GMO
  • The Ingredients: Catalina Flour (Organic Pea Protein, Potato Fiber, Non-GMO Corn Fiber, Chicory Fiber, Acacia Fiber, Guar Gum, Turmeric), Tapioca, Organic High Oleic Sunflower Oil, Baking Powder, Natural Flavors, Sea Salt, Calcium Carbonate, Vitamin E, Organic Monk Fruit, Cocoa
  • The Price: 1 case (4 pouches)-10 cases will cost $39-490. Subscribe and save 20%

  • The Keto and Co Review:

    We have to admit; we haven't tried Catalina Crunch cereal since it first launched. But if it's anything like their first version, you'll love it! We tried the Dark Chocolate flavor, and the combination of the delicious chocolate taste and crunchy texture won us over. We remember a slight aftertaste, but nothing that would deter us from eating this regularly for breakfast. The look reminded us of the Cinnamon Toast Crunch shape that brought back some nostalgic feels.

    Like the other keto cereal options, Catalina Crunch keeps it simple when it comes to ingredients. Catalina Crunch has quite a bit more fiber than the Magic Spoon and Cereal School with 7g of dietary fiber per serving instead of 2 grams and 1 gram, respectively, but has less protein than all of the options. If you're looking for a protein cereal, Magic Spoon or Cereal School are better choices.

    What Others are Saying:

    Catalina Crunch is only available for sale on their website, so we're cautiously optimistic about the fact that the products don't review under a 4 star. Many customers love the crunch and the fact that it doesn't get soggy in milk. Also, Catalina Crunch lovers like the taste and sweetness because it's not overpowering. 

    Based on the reviews, the Dark Chocolate flavor seems to be the fan-favorite, but we'd opt for the variety pack where you can try multiple flavors at a time. 

    6. Diabetic Kitchen - Cinnamon Pecan 

     Purchase Now on Amazon

    Diabetic Kitchen was created by husband and wife, Vic and Lisa Johnson, after Vic and his son were diagnosed with diabetes. Shortly after, Lisa began to create healthier recipes at home and as a result, Diabetic Kitchen was born. 

    Diabetic Kitchen Cinnamon Pecan Granola Cereal is great for breakfast, all-day snacking or a crunchy topping for your desserts.

    • The Macros: 160 calories per serving, 3g Net Carbs, 4g Protein and 14g Fat
    • Other Attributes:: No Sugar Added, Keto Friendly, Gluten Free, High Fiber, Non-GMO, No Artificial Sweeteners
    • The Ingredients: Sliced Almonds, Sunflower Seeds, Pumpkin Seeds, Pecans, Chicory Root Fiber, Coconut Chips, Puffed Brown Rice, Organic Coconut Oil, Natural Flavor, Cinnamon, Organic Stevia Extract, Monk Fruit Extract
    • The Price: $12.83/bag (Site and Amazon) 

    The Keto and Co Review

    Diabetic Kitchen’s Cinnamon Pecan Granola Cereal has a perfect amount of sweetness without any aftertaste. The texture and small clusters make it easy to eat...maybe a little too easy. We could see ourselves eating several handfuls of this at one time, which could get dangerous for our daily net carb count. Our team unanimously liked the texture and flavor that the pumpkin seeds brought. We even got the essence of apple pie without all the carbs!

    Some of their customers are concerned about the puffed brown rice ingredient. Since the overall net carbs are low and the puffs add a very appealing crunch, our team was not worried about the presence of this ingredient. We abide by the rule that anything is keto if you slice it thin enough. 

    What Other People are Saying

    Diabetic Kitchen’s customers think the granola cereal is a great keto-friendly replacement to the carb-filled cereals found on grocery shelves. As mentioned above, the brand commonly gets a complaint about the presence of the puffed brown rice in their granola. 

    7. Three Wishes - Honey Flavor

    Purchase on Amazon

    Three Wishes is a grain free cereal crafted by the Wishingrad family. Each of cereal flavors, Honey, Cinnamon, and Unsweetened, are all high protein, low sugar, and made with premium and what they claim as “clean” ingredients. While this is a “better for you” cereal than the typical Frosted Flakes or Fruit Loops, for keto, it isn’t entirely the best option. 

    The Breakdown:

    • The Macros: 120 Calories per serving, 15g Net Carbs, 8g Protein and 2g Fat.
    • Other Attributes:: No Grains, No Wheat, No Corn, No Rice, No Peanuts, No Oats, No Soy, Vegan, Plant Based, Only 3g Added Sugars
    • The Ingredients: Chickpea, Pea Protein, Tapioca, Organic Cane Sugar, Natural Flavors, Monk Fruit 
    • The Price: a Variety Pack (3) is $19.99 and 6 Pack is $34.99

    The Keto and Co Review: 

    Our reviewer team all agreed that the Three Wishes Honey Flavor was delicious and reminiscent of Honey Nut Cheerios. There wasn’t an overpowering sense of sweetness and a good initial crunch. But, after a few minutes the cereal becomes unappealingly soggy. 

    Since there’s around 15g net carbs in each serving, this cereal is not the best option for a low carb, keto diet. However, if you or someone you know is looking for a hypo-allergenic option, Three Wishes cereal has very few ingredients and no allergens! 

    What Other People are Saying: 

    The reviews on Three Wishes Cereal are generally positive with around 89 percent of their customer's reviews rating their cereal at 5-stars on Amazon. The positive reviews say the cereals are delicious tasting and also filling. They feel Three Wishes Cereal is a healthier option, especially for kids and vegans. 

    One of the biggest complaints in their reviews is the cost. If you’d like to save money, purchase their package of three or six boxes or pay a little extra to try their single boxes on Amazon for around eight dollars. 

    8. Kashi: Organic Blueberry Clusters 

     

    Innovated nutrition is Kashi’s approach to food and makes food with a plant-based mindset. They believe their cereal is not just food but “a real philosophy at work.” 

    Although this is marketed as a better for you cereal, keto and, low carb dieters, you can take this one off your list of options. Like many of the cereals you find on your grocery store shelves, this cereal is loaded with sugar and a long list of unrecognizable ingredients.

    The Breakdown:

    • The Macros: 200 calories per serving, 39g Net Carbs, 5g Protein and 2.5g Fat
    • Other Attributes:: Non- GMO, Organic, Vegan, 25g Whole Grain
    • The Ingredients: too long and sad 
    • The Price: $2.74/box

    The Keto and Co Review: 

    We are aware that Kashi advertises as the “healthier cereal” option. However, given the high net carb number, this is not even close to an excellent low carb option. We mostly included this in the round up to show you how some of the mass market cereal brands are marketing themselves as a good, healthy option when they’re not. When it comes to price, this cereal is a lot more affordable than the rest but at the detriment of the ingredients.

    Our advice is to stay far away from this cereal!

    What Others are Saying: 

    It's important to state that most of the reviewers were probably not following a low carb, keto diet. However, we believe that many of the customers were looking for a healthier breakfast option. There is a handful of positive feedback on Kashi’s cereal. It’s delicious, and some customers have claimed that it helped decrease their cholesterol levels significantly. 

    The End:

    And there you have it, the best and worst keto cereals on the market. Let us know if you end up trying any of these options or want to add a brand to the list! 

    Written by Kailey Tse-Harlow

    • Keto and Co
    The Best Gooey Keto Chocolate Chip Cookie Recipe

    The Best Gooey Keto Chocolate Chip Cookie Recipe

    Our Keto Pancake and Waffle Mix is more than meets the eye (or your mouth). One of our favorite bakers and social media partners Joyce (@liftingiscake) opened our tastebuds to more than we could have even imagined with this delicious and chocolaty, Keto Chocolate Chip Cookies recipe made out of our Keo Pancake and Waffle Mix! 

    What You'll Need: 

    - 1/2 cup of Wondrose (also on Amazon
    - 1/2 Tbsp lard 
    - 2 Tbsp unsalted butter 
    - 1 Tbsp vanilla extract 
    - 1 1/2 Tbsp half and half cream
    - 1 large egg 
    - 1 cup milk chocolate 
    - Optional: 5 drops Sugar Butter Cookie Flavoring by Oooflavors 

    Instructions: 

    1. Preheat oven 350F 
    2. Mix cream lard, butter, milk, vanilla, and additional flavorings 
    3. Add in egg and mix well until smooth 
    4. Add Keto Pancake and Waffle Mix. Fold in chocolate chips. 
    5. By using a small cookie or ice cream scooper, scoop 12 to make cookies
    6. Bake for about 12 minutes in the oven 

    Like this recipe? Shop our other mixes and follow Joyce @liftingiscake on Instagram for more tasty keto recipes! 

    • Keto and Co
    Bite Into These Chewy Keto Peanut Butter Brownie Sandwiches

    Bite Into These Chewy Keto Peanut Butter Brownie Sandwiches

    We are going nuts about this newest recipe baked and decorated by the amazing Jared Cluck! Grab your glass of nut milk, tea or coffee and let's get snackin'! Enjoy these mouthwatering keto-fied Peanut Butter Brownie Sandwiches. 

    What You'll Need: 

    - 3 eggs (for brownie mix preparation) 
    - 12 Tbsp melted butter 
    - 1.5 cups no-stir peanut butter 
    - Parchment paper 

    Instructions: 

    1. Preheat oven to 350F and line baking sheet with parchment paper 
    2. Melt peanut butter in the microwave and pour into prepared pan. Then, freeze for 60 minutes. Lift frozen peanut butter out of the dish and keep in freezer while preparing brownies
    3. Empty keto brownie mix into a medium bowl
    4. Beat 3 eggs lightly in a small bowl, then add to brownie mix with melted butter or oil. Mix until it's a combined and smooth texture
    5. Pour half of the brownie mixture into greased baking pan or parchment paper.  Add frozen peanut butter on top of the brownie mix. Then pour the remaining batter on top and smooth out.
    6. Bake for about 35 minutes. Let cool before evenly slicing into squares 
    7. Optional: Top with melted chocolate, peanut butter, and flaky sea salt

    Do you want more recipes like this? Are you raving over these brownies? Shop our other mixes and follow @Jaredcluck for more amazing keto recipes!

    • Keto and Co