If you’re following a gluten free paleo diet, you’ll love this muesli low carb cereal. It’s loaded with whole food ingredients without sugar added!
I’ve been hooked on the muesli cereal made by KZ Clean Eating. However, the price is just to high for me to continue eating it.
A 500g bag of KZ Clean Eating Cereal is pricey, even with free shipping on Amazon Prime.
Looking at the list of ingredients, it’s just a blend of coconut, nuts, and seeds. There’s also some sweetener, vanilla, and cinnamon added.
I knew I could come up with my own low carb cereal recipe at a fraction of the cost.
All of the ingredients are easily purchased at my local grocery store. That makes this low carb gluten free musli cereal recipe very convenient.
I can whip it up this low carb cereal quickly whenever needed so I’ll always have it on hand for a quick meal.
I often eat a bowl with some unsweetened almond milk when I come home hungry after work.
Making a batch of homemade low carb gluten free musli cereal is so simple. You just dump everything in a large bowl and stir it together.
Then, you’ll want to bake the mixture to make it crisp.
When I made my first batch of this gluten free musli cereal, I didn’t bake it. it was not as crispy as the KZ Clean Eating Musli Cereal.
So, I spread the remaining cereal out on a jellyroll pan and toasted it in the oven for about 8 minutes. That did the trick!
Feel free to change up the ratio of ingredients if desired. I love coconut so I may start making it with more coconut flakes.
This is a really hardy cereal and it’s paleo friendly.
Cereal is one of those convenience foods. It’s makes a quick breakfast before work or a filling snack during the day.
And, this low carb gluten free musli cereal is a cinch to make at home.
The KZ Clean Eating Musli Cereal doesn’t add hemp hearts. I had some on hand and thought they’d be a great addition. And, they were!
You should be able to find all the ingredients in this musli cereal in your local grocery or natural food store.
If there’s a particular ingredient you can’t find, leave it out or sub it with another nut or seed.
If you have a nut allergy, you could make the cereal entirely from seeds.
But, the nuts really give a great flavor for those who don’t have issues eating them.
A lot of musli cereals add fruit. You could add a bit of unsweetened dried cranberries or stevia sweetened dried cranberries or low carb dried barberries.
I wouldn’t add too much fruit, but about 1/4 cup or a bit more would be a nice touch.
Muesli Low Carb Cereal – Gluten Free Paleo
Muesli Low Carb Cereal
Ingredients
- 1 cup sunflower seeds
- 1 cup unsweetened flaked coconut
- 1 cup pumpkin seeds
- 1 cup sliced almonds
- 1/2 cup pecans
- 1/2 cup hemp hearts
- 2 teaspoons cinnamon
- 1/2 teaspoon vanilla extract
- 1/4 teaspoon SweetLeaf Stevia Drops or vanilla stevia drops
Low Carb Sweeteners | Keto Sweetener Conversion Chart
Instructions
- In large bowl, stir together all ingredients until well combined.
- Lay out on a rimmed baking pan and bake at 350F for about 7-8 minutes.
- Allow to cool. Store in air tight container.
- Each serving is about 1/3 cup. Tastes great with almond milk!
Nutrition
Additional Info
- Net Carbs 2.8g
- % Carbs: 5.6%
- % Protein: 13.9%
- % Fat: 80.5%
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Note on Nutritional Information
Nutritional information for the recipe is provided as a courtesy and is approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on this site. Erythritol carbs are not included in carb counts as it has been shown not to impact blood sugar. Net carbs are the total carbs minus fiber.
Rosie says
March 17, 2019 at 8:12 pmThis is soooo good! I will make time and time again, the only problem is…I have a hard time staying out of the container.
Penny Clipperton says
March 12, 2019 at 4:42 pmHello, I am so pleased to see mention of dried barberries. I bought some at a middle eastern store but have been unable to obtain carb or glycermic index data on them. Can you help?
Thanks,
Penny
Lisa MarcAurele says
March 12, 2019 at 4:47 pmThere’s about 16g carbs in a 28g serving per MyFitnessPal as shown at https://www.myfitnesspal.com/food/calories/dried-barberries-203319621
Wendy Williams says
February 19, 2019 at 1:09 pmWe have made this over and over again exactly as is except with no hemp hearts because we had trouble finding them. We love it and are sad if it runs low…we constantly buy the ingredients so we never run out! The BEST ever!
Reuben Filsell says
February 3, 2019 at 11:46 pmTried this recipe today, bloody delicious !
The lack of sickeningly sweet flavourings was awesome, this works.
Will probably twerk it a bit, as you do but hey great as it is, so good to get a recipe that delivers well done.
Lisa MarcAurele says
February 4, 2019 at 1:59 pmSometimes I just don’t use any sweetener at all!
Lani Krantz says
September 29, 2018 at 6:52 pmDelicious! Life hack – take a half cup measuring cup with you the store, shop in the bulk aisle and only buy the exact amount you need.
Lisa says
September 30, 2018 at 5:53 amGreat tip!
Dani says
April 16, 2019 at 12:09 amMade a batch of this yesterday and it is delicious. I too fell in love with KZ clean eating muesli but didn’t want to pay so much. This tastes exactly the same, but for 1/4 of the price. So glad I found this recipe. Thanks so much. Also…used one of tips in the comments about bringing a measuring cup to the bulk store…GENIUS!
Susan says
April 30, 2019 at 5:21 pmGreat tip! I thought about this while I was in the bulk food store!
G Hirst says
July 21, 2018 at 3:06 amI made this for the first time yesterday I left out the hemp hearts as I couldn’t find them and added a few walnuts and brown linseeds. I used a mixture of coconut flakes and dessicated coconut. I left out the stevia but added a little extra vanilla and it is amazing. My first ever homemade muesli and I’m so impressed. I ate it for breakfast with natural Greek yoghurt and a few blueberries. Fabulous!
Lisa says
July 22, 2018 at 3:47 pmThanks for sharing! I agree. No need to add sweetener.
Carol says
February 25, 2019 at 6:33 pmHi I don’t have hemp hearts could I use flaxseed meal or ground flaxseed? I really want to try this..
Lisa MarcAurele says
February 25, 2019 at 8:25 pmAbsolutely! Feel free to use whatever you have on hand. You can just omit it as well, but may need to increase the amounts of other ingredients a little.
Qoor Dheere says
April 15, 2018 at 5:08 pmThank you so much. I love it, tastes like cereal(even though I was never much of a cereal person) and so full of goodness. I just can’t get over how amazing it smells…keep opening the jar to get a whiff.
Linda says
March 31, 2018 at 12:17 pmSuper easy and very filling. I omitted the coconut and substituted walnuts for pecans. I also reduced the amount of cinnamon slightly. Absolutely, this is a great, tasty recipe for all ages!
Bernadette Maurer says
March 10, 2018 at 3:37 pmI’m not a cook and when I do cook, I tend to hyperventilate . I’m not very creative in the kitchen. Thank God my husband likes to cook or we’d starve to death. I LOVE so many of your recipes because they have few ingredients.
Even tho your Muesli Low Carb Cereal has a few more ingredients (anything more than 7 ingreds I don’t cook), I figured even a rotten cook could measure. The first time I ate this I didn’t like it at all. The next time I added 8 blueberries per bowl and some Splenda (my sugar of choice) which added 2 g carbs per bowl. I now love this muesli and double the recipe so I can have some for a snacking (God forbid I should give up snacks; it’s bad enough I’ve given up sweets).
So Lisa your are now my bff. I’m waiting for your cookbook if and when you decide to publish.
Lisa says
March 10, 2018 at 5:04 pmThanks for sharing. I love adding in some berries too. I’m hoping to get one cookbook out this year and possibly one out next year.
Ruth Cummings says
February 19, 2018 at 5:12 pmHoly cow…. this is amazeballs! I read some of the comments before I made it, so I added the coconut oil and I didn’t have maple extract but I DID have coconut extract… so good!!! I doubled the stevia and 1/2 tsp more cinnamon since I added the coconut oil. This is for my cereal-addicted Type 2 Diabetic mom so thanks SO MUCH!!!
Lisa says
February 20, 2018 at 6:04 amI need to try that!
Kristy says
February 4, 2018 at 10:00 amAdded coconut oil as others suggested and I bought salted nuts not realizing they were supposed to be unsalted. It is delish!!
Lisa says
February 5, 2018 at 6:26 amSalt and coconut oil are great for enhancing flavor and adding fat. Yum!
Tahlia says
January 20, 2018 at 8:12 pmI just made this cereal and it is sooooo good. I followed the recipe exactly except that I used a quarter cup of ground hemp instead of a half cup of hemp hearts. I was really skeptical of how this would taste, but it came out perfect. I’m so excited that I can eat cereal again!
Bill says
January 4, 2018 at 9:12 pmThank you very much for posting this. We made it and it turned out nicely.
I added up the nutritional information from the web on each of the listed ingredients, and come up with slightly different numbers. I show 211 calories, 8.2 carbs, and 4.1 fiber assuming 15 servings. It seems like the pumpkin seeds are by far the biggest contributor to carbs with a net 22 for a cup, while a cup of pecans would only be a net 4. Would it make sense to reduce the pumpkin seeds and increase the pecans?
Thanks
Lisa says
January 5, 2018 at 7:34 amYou can certainly reduce the pumpkin seeds and replace with something lower in carbs.
Anne says
January 3, 2018 at 10:53 amI’ve made this twice so far. I substituted walnuts for almonds because I don’t like them. This is the best grain free cereal combination I’ve found. Thank you for sharing this great recipe.
Lisa says
January 4, 2018 at 8:28 amYou’re welcome Anne!
Debbie Luttrell says
December 15, 2017 at 7:07 pmI too love the KZ Clean Eating cereal. Not only expensive but hard to get. Just made your version. A fraction of the cost and just as delicious. Thank you for all of your wonderful recipes.
Lisa says
December 17, 2017 at 6:16 amYou’re welcome!
ChapelHillBetsy says
December 11, 2017 at 11:52 amWow, I just made this and it’s awesome! Like one of your other readers, I added 1/3 cup melted coconut oil and about 1/2 teaspoon of maple extract. I combined all the nuts & seeds, then in a separate bowl I combined the coconut oil, vanilla and maple, then poured the liquid over the dry and mixed it in well. I buy all my nuts and seeds at Trader Joe’s as they have the best prices. I spent $20 for all the nuts & seeds and hemp, and should have enough to make at least 2 more batches. That’s much cheaper than the KZ Clean Eating stuff. I wish I could attach a picture but I don’t know how.
Lisa says
December 11, 2017 at 2:57 pmI wish I could see the photo, but the software isn’t set up for attachments (you’d have to link to the file stored elsewhere). Thanks for sharing!
Betsy Crittenden says
November 30, 2017 at 1:48 pmWow, I just did a google search hoping to find something similar to the KZ Clean Eating Meusli, and boom! Here it is. I’m so psyched to get the ingredients and make a batch. I too don’t want to pay such a high price for the KZ Clean Eating product. I will probably add a small amount of coconut oil and maple flavoring. THANKS!
Lisa says
November 30, 2017 at 4:40 pmHope you love this version! It’s super easy to make.
KDM says
August 10, 2017 at 12:06 amThe BEST low carb muesli I have made, I added 1/2cup flaxseeds as all hemp is illegal to consume in Australia. I eat it with unsweetened almond milk and a tbsp of double cream (to boost the fat content and it does increase carbs by 0.7g), that just helps me with the feeling full until Lunch when I eat breaky at 6am 🙂
Lisa says
August 10, 2017 at 5:27 pmI had no idea you couldn’t eat hemp seeds down under. Flax or chia are great alternatives.
Paula Baker says
January 22, 2018 at 4:14 pmYou can now buy hemp seed ect. In oz legally from health food shops.yeah!!
Lisa says
January 23, 2018 at 5:45 amYes. I get them at a local grocery store.
Jim says
July 25, 2017 at 9:41 pmLisa,
Great idea. Been making similar mix for myself for years. But ingredients are getting as expensive as the boxed cereals, especially high priced at health food stores. Please share what you pay for ingredients. Would like to see the conversation go in the direction of of cost / sourcing / ingredient options. Been using Kashi Crunch in my mix for bulk and texture but it’s getting pricey, also wheat puffs as filler so finished product not too dense.
Hope you and fans help me create a new mix at 1/2 the price. Thx
Jim
Lisa says
July 27, 2017 at 6:43 amPrices can vary greatly. If you can find the ingredients in a discount store it’s cheaper than buying them in a regular grocery store. You may be able to buy in bulk as well to get the price down. But, even buying at my local grocer, I’m still making it cheaper than buying the cereal pre-made.
Gioia Mihuc says
May 16, 2018 at 10:55 pmI am in Portland, OR and I shop at Winco. They have a bulk section that is very affordable. These are my process from yesterday (I’m about to put my – first time – mix in the oven).
All amounts are in US dollars per pound weight then (how much I actually spent)
Pecan halves $9.94 (2.39)
Sunflower kernels raw 1.51 (.36)
Almonds slivered 5.05 (.91)
Pumpkin seed raw 2.33 (.58)
Hemp hearts 7.20 (.86)
Unsweetened coconut chips (shavings) 2.99 (.87)
Total cost of the above (which is enough to almost make the full batch – I was shooting for a half batch) $8.09 one half batch before adding the vanilla and any other liquid folks up a one quart canning jar. 4 cups by volume. 8 servings for me.
Theoretically, if I had made the full batch, I would have spent a dollar more and had 16 servings for $9. That is just over . 50 a serving.
Gioia Mihuc says
May 16, 2018 at 11:02 pmI forgot add that the ful batch would weigh 720 gm at $9
Lisa says
May 17, 2018 at 11:09 amThanks for doing the month. Sounds like a great deal shopping at Winco. I don’t think we have any similar shops here in Connecticut.
Gioia Mihuc says
May 23, 2018 at 9:03 pmLisa, your recipe is so good! I had been craving cereal and googled this. It’s good with almond milk, plain Greek yogurt or straight from the jar I keep it in. I’m going to try making clusters with it and melted 90% dark chocolate! Thank you 😊
Lisa says
May 23, 2018 at 10:00 pmYou’re welcome Love that addition of chocolate! This one is my favorite summer breakfast.
Rosie says
July 6, 2017 at 4:06 amHey, sorry if stated above already but how long will this keep for?
Lisa says
July 6, 2017 at 4:39 amIt should keep for at least a few months. It never lasts more than a couple weeks for me, though.
Bee says
June 22, 2017 at 2:06 pmWonderful! I added about 2tbsp of cocoa nibs and a dribble of maple extract, then stirred it all up with 1/3 cup of melted coconut oil. Everything else was exactly according to the recipe. I served it stirred up with some low carb plain Greek yogurt. Very hearty and satisfying… Delicious! Thank you for a fantastic low carb recipe!
Lisa says
June 23, 2017 at 8:32 amThe maple flavor and cocoa nibs sound like great adds!
Bee says
June 21, 2017 at 9:57 pmThe granola I used to make with my Mum used some oil to help the ingredients crisp up a little more. Do you think that would be a good idea to try?
Lisa says
June 22, 2017 at 6:33 amI think adding some oil would be fine as long as it’s neutral tasting.
Jody says
June 19, 2017 at 3:10 pmHi! I’m new to the whole low carb diet. I need to basically eat healthy and support my husband as he needs to lose weight. Neither one of us likes coconut, so besides basically leaving out the coconut, is there something we can replace it with? I want breakfast ideas that don’t include a lot of eggs as I don’t want my cholesterol levels to go up.
Thanks!
Lisa says
June 19, 2017 at 4:33 pmYou can leave the coconut out. I’ve actually seen people use pork rinds in cereal as well. Not sure if you’d be willing to try that.
Ana says
March 9, 2018 at 10:15 pmHi
Im not a fan of coconit either but when toasted and mixed with the other nuts, seeds, cinnamon it gives a nice flavor to the muesli. I say add 1/2 cup and see if u like it
Barbara Arthur says
March 30, 2017 at 6:40 pmShould you pop it in the oven to toast?
Lisa says
March 31, 2017 at 4:55 amYou can if you want to crisp it up more. It’s already baked.
Jim Lamar says
March 20, 2017 at 1:53 pmI see 36 gms as a serving size. How much is that in cups?
Lisa says
March 20, 2017 at 6:13 pmIt’s about 2/3 cup or so.
Debra says
May 21, 2017 at 8:57 amIt’s 1/3 cup . It’s stated on the recipe. So if you like to each 1 cup of cereal it would be 18.3 carbs
M says
February 11, 2017 at 10:42 amAm I correct in assuming the nuts should be unsalted?
Lisa says
February 11, 2017 at 3:16 pmYes! I used unroasted and unsalted.
KaD says
September 12, 2016 at 8:41 pmI just don’t get the fascination with almond milk. It’s a garbage product which is typically less than 2% almonds and mostly carrageenan. Drink real milk already. http://www.naturalnews.com/051296_almond_milk_carrageenan_alternative_beverages.html
Lisa says
September 13, 2016 at 12:56 pmIt isn’t if you make it at home. And, there are a couple store brands that do not use carrageenan.
Danielle Fielding says
January 1, 2017 at 10:20 amAnd on that same token Natural News isn’t actual news. It is an anti-science woo site.
Holly says
May 4, 2017 at 8:35 amFarlife has 6 g of carbs and better than any milk ever had including regular milk even tricked my teen with it she loves it too!
jackie m says
August 4, 2016 at 12:23 amTraditional museli is usually soaked overnight in the fridge, or so I had been taught. Would this be good to soak overnight?
Most of the traditional museli recipes I have had for years only call for oats and/or other rolled or flaked grains, seeds and chopped nuts of some kind.
I quite like the idea of toasting even though it might not still be crisp after soaking…I think it would give it more flavor.
Lisa says
August 4, 2016 at 6:24 amI’ve never seen musli cereal soaked overnight. It’s always been like a granola. Oats are typically soaked overnight, but not usually eaten on low carb.
Melissa says
June 29, 2016 at 9:52 pmTried this with slight variations. Used the nuts and seeds I had on hand. I did not have pecans so I used walnuts instead, and I did not have hemp seeds either, so I added a small handful of stevia sweetened dried cranberries. I also added maple extract since I really miss having a good crunchy maple-flavoured cereal. It is so good! Love your idea! I don’t know why I never thought of it. Also, your candy/fat bomb recipes are amazing! I’ve tried several and have not been disappointed yet. Thanks!
Lisa says
June 30, 2016 at 8:29 amThanks Melissa! I’ve been adding unsweetened dried cranberries to mine too. Love the added fruit!
Kim | Low Carb Maven says
June 19, 2016 at 5:37 pmI love this recipe. I, too, have been enjoying homemade granola / musli in the mornings and find it a nice change. Beautiful photos!
Lisa says
June 20, 2016 at 6:18 amThanks Kim! I’ll have to give your granola recipe a try.