Total Time
Prep 10 mins
Cook 2 mins

This recipe was in a free booklet that I picked up at my local health food store. Credit is given to Karen Rysavy, and it apparently beats Keto's version hands down. I have never tried that brand, but I have to say I like this. Because it contains flaxmeal, I keep the mixture in the fridge, and just add some dried cranberries to the portion I am cooking. I make mine in a tall sided bowl in the microwave for about 2 1/2 minutes, but microwaves vary, so watch closely to prevent boil overs. The nutritional analysis with the recipe indicates 7g carbs, 4g fiber, 9g protein, 10g fat, 150 calories per serving

Ingredients Nutrition

  • 1 cup flax seed meal (ground flax seeds, regular or golden)
  • 1 cup protein powder (suggested is vanilla EAS Simply Whey powder)
  • 12 cup wheat bran
  • 14 cup oat bran
  • 12 cup raw almonds, coarsely ground
  • 14 cup raw unsalted sunflower seeds, coarsely ground


  1. Combine all ingredients. Mix can be stored for later use. I store mine in the fridge.
  2. To prepare one serving, simply place 1/4 cup of the mix in a very tall, microwavable bowl, or use a saucepan on the stovetop.
  3. Add 1/2 cup of water (you may substitute part of the water for sugar-free syrup, in any flavour desired).
  4. Bring to a boil, stirring, and continue to boil and stir for at least two minutes, to thicken.
Most Helpful

It's really nice to stumble upon one of my recipes posted online that includes credit - thanks to the uploader! I am still around, you can find more of my recipes at and learnlowcarb,com. I still eat this cereal quite often, too. Guess I should share this one on my blog/facebook judging by the nice reviews here. :)

trulylowcarb October 02, 2012

I've been eating low carb for a long time and missed hot cereal. This is great, i toasted my bran and oat bran turned out wonderful. A little butter ,cream nutmeg and cinnamon. It does have a slight slick feel from the Flax but after the first bite i did not notice it. Can't wait for breakfast now.

TLA October 12, 2010

I have been making my own version of this with soy lecithin granules and psyllium husks for a couple of months now and I love it!! I was getting super tired of eggs for breakfast and this makes a great change. Thanks for posting.

peachy_pie August 20, 2009