Breaking your fast

Breakfast, or breaking your fast, does not have to occur at the very beginning of your day. The keto lifestyle actually works a better when you incorporate some fasting. The idea that we NEED 3 meals (plus snacks) is actually pretty absurd. If you wake up in the morning and you aren’t hungry, don’t eat until you are. By fasting our bodies use our stored fuel, instead of relying on us to provide ready made fuel to burn. Now, when I say fasting, I am not suggesting you should go even an entire day without eating. You can fast at the beginning of the day or at the end of the day. Either one, combined with your sleep time, will ensure you are fasting for 8-10 hours at least every day.

For my hubby and I, we aren’t big eaters in the morning. So, we drink our bullet coffee to get our engines running and break our fast somewhere between 11 am-2 pm, depending on our schedules and hunger levels. That being said, we both still like cereal (I prefer hot, he prefers cold). I posted a wonderful hot cereal recipe previously. But, I have friends who have said, “yeah, by the time I am ready to eat that I am at work and I don’t have time in the morning to mix up a serving, every day.” So, I am going to post the recipes I use (because, I like fast and easy too). I make up a multiple serving batches of  cereal and then its just a matter of grabbing and go.

I am going to post my 3 most used make ahead cereals. The cold cereal that we prefer works best if you have a dehydrator, but can be made in the oven if you don’t have one. The second cold cereal, was suggested by my sister-in-law and at first I was pretty reluctant to try it (just being honest). It was, however surprisingly, not bad as a cereal replacement and requires not baking at all.

Hopefully, these recipes will help those of you looking for easy to make at work keto solutions. If you have some quick and easy cereals that you enjoy, please do share below in the comments.

Keto Hot Cereal Mix
Prep Time
10 mins
2 mins
Total Time
10 mins
Course: Breakfast
Cuisine: Keto
Servings: 24 servings
Calories: 164 kcal
  • 3 cups hemp hearts
  • 3 cups nut or seed flour
  • 3 cups unsweetened shredded coconut macaroon coconut works well
  • 1 1/2 cup flax seeds ground
  • 1 1/2 cups chia seeds
  • 3 tsp cinnamon
  • 12 scoops Vanilla MCT powder with Stevia Optional-you can simply add 2 Tbsp keto friendly sweetener instead
  • 1 cup freeze dried berries Optional
  • 1 cup chopped nuts Optional
  1. In a very large bowl add all ingredients.

  2. Mix until thoroughly blended. Place in gallon air tight container and store in the refrigerator or freezer (flax seeds, and hemp hearts will turn rancid once exposed to air if not kept in refrigerator or freezer).

Recipe Notes

To make hot cereal mix 1/2 cup of the mix, with 1/2 cup water and microwave on high for 2 mins.

Serve with nut milk and butter, or plain.

total fat 37.9 g

net carbs 3.4 g

protein 10.1 g


Keto Maple Cinnamon Crunch Cereal
Prep Time
10 mins
Cook Time
8 hrs
Total Time
8 hrs 10 mins

This recipe is easier in a dehydrator, but can be done in the oven at low temperature also.

Course: Breakfast
Cuisine: Keto
Servings: 6 Servings
Calories: 135 kcal
  • 2 cup nut or seed flour
  • 1/3 cup hemp hearts
  • 1/4 cup flax seeds ground
  • 1/2 cup unsweetened shredded coconut I like the macaroon coconut for this
  • 1/4 cup keto maple syrup
  • 1 tsp baking powder
  • 1 egg
  • 2 Tbsp butter
  • 2 tsp yacon syrup optional
  • 3 scoops Vanilla MCT powder with stevia or substitute with 3 tbsp powdered keto sweetener and 2 scoops MCT unflavored powder
  • 2 tsp cinnamon
  • 1/4 cup chopped nuts or freeze dried berries (or both) optional
  1. In mixer with paddle attachment add all dry ingredients and mix well.

  2. Add remaining ingredients and mix well, until dough forms.

  3. Divide dough into equal portions (this makes it easier to roll out).

  4. Place a portion of dough into the center of a sheet of parchment paper.

  5. Place a second sheet of parchment over dough and roll out until thin (about 1/16 -1/8"). Carefully, remove top sheet of parchment.

  6. Trim edges to make square or rectangle (a pizza cutter works great for this).

  7. Score dough into bite sized squares.

  8. Place dehydrator rack over dough.

  9. Turn over so parchment paper is up, and carefully, remove parchment.

  10. Place any pieces that stuck on parchment on drying rack and repeat until all the dough has been rolled, cut, and placed on the drying racks. Place in dehydrator at between 150-200° F. and set timer for 6-8 hours.

  11. Add dried cereal into a gallon ziplock, add toppings and shake well to coat.

Recipe Notes

Serve with your favorite nut milk or heavy cream.

If you make this in the oven bake on parchment covered cookie sheets at 300° F. for about 30 mins. then reduce heat to between 100-200° F. and continue to bake about 4-6 hours or until cereal bites are crisp.

total fat 38.1 g

net carbs 5.3 g

protein 15.5 g


Keto Cinnamon Toadies Cereal
Prep Time
3 mins
Total Time
3 mins

Call these toadies because, they are made from an unexpected source. These are not for everyone, but are actually not bad with your favorite nut milk or heavy cream, or just as a sweet snack.

Course: Breakfast
Cuisine: Keto
Servings: 8 servings
Calories: 86.5 kcal
  • 6 oz chicharrones (fried pork skins) crumbled
  • 2 scoops vanilla MCT powder (with stevia) may substitute with unflavored MCT powder and keto sweetener
  • 2 tsp cinnamon
  • 1/2 cup chopped nuts
  1. Crumble 2 bags of chicharrones, into cereal sized pieces

  2. Add all ingredients to a gallon ziplock and shake to coat chicharrones.

Recipe Notes

Serve with your favorite nut milk or heavy cream.


total fat 7.5 g


net carbs 1 g


protein 2.8 g


4 thoughts on “Breaking your fast”

    1. I will admit, that I wouldn’t eat them on a regular basis. But, for all that they weren’t bad either.

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.