These Gluten-Free Cereals Are So Good You Won’t Miss The Wheat
These Gluten-Free Cereals Are So Good You Won’t Miss The Wheat
Biggest struggles of a gluten-free diet: no bread, no pizza, and no morning bowl of cereal. (Womp, womp.)
Except, you're wrong. There are actually plenty of gluten-free cereal options out there to satisfy your Cap'n Crunch craving. “Cereals made of corn, quinoa, amaranth, buckwheat, sorghum, millet, amaranth, teff, rice, and gluten-free oats are naturally gluten-free,” says Suzanne Dixon, RD, with The Mesothelioma Center in Orlando, Florida.
Gluten can be sneaky, hiding in all sorts of places, under all kinds of names. If you see: wheat, wheat berries, duram, tritical, emmer, semolina, farina, farro, graham, spelt, khorasan, kamut, einkorn, rye, barley, brewer's yeast, wheat starch, malt, malted barley flower, malt extract or syrup, malt flavoring, or malt vinegar on your cereal's nutrition label, chances are there’s gluten inside that box.
And if you’re choosing an oat-based cereal, read the label to make sure the product is certified gluten-free—while oats are naturally gluten-free, many are processed in the same factories as gluten-containing grains. “In these cases, the oats are not truly gluten free. You need to avoid them if you're following a 100 percent gluten-free diet,” says Dixon.
Besides looking for the gluten-free label, you should also check to see if it includes nutrients that are often harder to get while on a gluten-free diet, such as B vitamins (niacin, riboflavin, and niacin) folate, fiber and iron. "Removing the wheat (as well as barley and rye) makes getting adequate intake of these nutrients a challenge, and one way to help meet this need is through a healthy cereal choice," explains Pam Cureton RD, LDN, member of the Grain Foods Foundation’s scientific advisory board.
If you feel like the healthier options are less tasty, Cureton recommends making a personal mix of cereal. "If you’re used to eating sugary cereals and are having trouble switching to a lower-sugar, high-fiber cereal it’s often helpful to make a mix of cereals by combining a small amount of the sweet with the healthier choice and adding some fruit for additional sweetness, fiber, and vitamins."
To be totally safe though, you can't go wrong with any of the following options. Look for these delicious nutritionist-approved gluten-free cereals next time you're stocking up at the store.
1) Barbara's Bakery Puffins Protein, Berry Burst
Barbara's Bakery
instacart.com
$6.29
Free of high-fructose corn syrup, refined white sugar, and hydrogenated oils, this gluten-free breakfast cereal has delicious bursts of berries and a puffed texture to feel like a treat, says Kelly Springer, RD.
Per 1 cup serving (40 g): 140 calories, 1 g fat, 0 g sat fat, 30 g carbs, 14 0mg sodium, 9 g sugar, 3 g fiber, 6 g protein
2) Thrive Market
thrive
thrivemarket.com
$7.49
This cereal is so decadent it’ll feel like dessert for breakfast. Since the primary ingredient is coconut, this cereal "has a high fat content, which helps you stay full longer,” says Dixon.
Per ? cup: 160 calories, 11 g fat, (11 g sat fat), 14 g carbs, 5 g sugar, 15 mg sodium, 5 g fiber, 0 g protein
3) Chocolate Power O's
Love Grown
amazon.com
$12.40
This gluten-free cereal is actually made from beans, rather than grains. “I love that it has four grams of fiber and six grams of protein per cup," says Michalczyk. "This will help keep you fuller for longer and aid in digestion.”
Per 1cup serving: 130 calories, 1.5 g fat, (0 g sat fat), 23 g carbs, 2 g sugar, 10 mg sodium, 4 g fiber, 6 g protein
4) Organic Brown Rice Crisps Cereal
Barbara's
amazon.com
$42.56
“Made with just three simple ingredients, this cereal is a nice gluten-free option that's lower in sugar than other traditional breakfast cereals,” says Michalczyk. Bonus: It contains a bit of protein, to help you kick off the day.
Per 1/3 cup serving: 150 calories, 1 g fat, (0 g sat fat), 33 g carbs, 1 g sugar, 95 mg sodium, 1 g fiber, 3 g protein
5) Sunrise Crunchy Vanilla Cereal
Nature's Path
amazon.com
$11.32
“Made with corn meal, brown rice flour, and quinoa, this cereal is gluten-free and deliciously crunchy," says Michalczyk. "The entire ‘Sunrise’ line from Nature's Path is gluten-free, so you're sure to find a flavor you like.” It’s also a good source of fiber to keep you feeling full and satisfied.
Per 2/3 cup serving: 110 calories, 1 g fat, (0 g sat fat), 25 g carbs, 6 g sugar, 135 mg sodium, 3 g fiber, 2 g protein
6) Purely Elizabeth Ancient Grain Original Granola
purely elizabeth
amazon.com
$12.32
“Gluten-free, organic, and vegan, this granola makes for a great cereal or topping on smoothies and yogurt,” says Michalczyk. Plus, ingredients like puffed amaranth, millet flakes, quinoa flakes, and chia seeds (all organic!) give this cereal a great texture.
Per 1/3 cup serving: 140 calories, 6 g fat, (3.5 g sat fat), 20 g carbs, 6 g sugar, 125 mg sodium, 2 g fiber, 3 g protein
7) Nature’s Path Golden Turmeric Cereal
Nature's Path
amazon.com
$27.65
If you're looking for something with a spicy, cinnamon kick, try this turmeric cereal made with crunchy coconut flakes.
"Deliciously warming, the combination of turmeric and organic spices turns your milk a gorgeous golden hue and makes a wonderful morning tonic drink," says Cureton.
Per 1 cup serving: 160 calories, 1.5 g fat, (1 g sat fat), 34 g carbs, 7 g sugar, 190 mg sodium, 2 g fiber, 2 g protein
8) Gluten Free Muesli Cereal
Bob's Red Mill
amazon.com
$19.92
This gluten-free muesli from Bob's Red Mill is a great healthy option because it's made with whole-grain oats and is low in sugar. “Sometimes with gluten-free cereals you miss out on taste and texture, but the dried apples, coconut, and pumpkin seeds add both, along with nutrition, to this great cereal option,” says Maggie Michalczyk, RD.
Per 1/4 cup serving: 120 calories, 3.5 g fat, (1 g sat fat), 19 g carbs, 4 g sugar, 0 mg sodium, 3 g fiber, 3 g protein
9) Gluten-Free, Non GMO Granola, Cranberry Almond Maple
Bakery On Main
amazon.com
$37.93
“This gluten-free granola is great to eat with your milk of choice, or just by itself," says Michalczyk. "Multigrain crisps and bean crisps add a nice crunch to this cereal, and it comes in many different flavors.” The cranberry and almond give it a little sweetness to satisfy a sugar craving.
Per 3 cup serving: 140 calories, 6 g fat, (0.5 g sat fat), 19 g carbs, 7 g sugar, 10 mg sodium, 2 g fiber, 2 g protein
10) Corn Chex Gluten-Free Cereal
General Mills Cereal
amazon.com
$12.77
Remember the stuff you used to eat as a kid? Well, the good news is you can dig into Chex again, even if your diet excludes gluten. “Chex is made with whole-grain corn, making it gluten-free," says Michalczyk. "As always, be sure to check the label to make sure that it says ‘gluten-free.’” They also make a wheat variety, and it's easy to grab the wrong box when shopping in a hurry.
Per 1 cup serving: 120 calories, 0.5 g fat, (0 g sat fat), 26 g carbs, 3 g sugar, 220 mg sodium, 2 g fiber, 2 g protein
11) Nature’s Path Fruit Juice Corn Flakes
Nature's Path
amazon.com
$38.30
Fruit juice corn flakes might sound a bit odd at first, but don't worry these are tasty. The name just refers to the sweetened pear juice the cereal is coated in. "Naturally sweetened with organic pear juice, this cereal is made with only three simple, whole food ingredients: corn meal and/or yellow corn flour, grape, and/or pear juice concentrate, and sea salt. This gives it a wholesome taste and natural sweetness," Cureton says.
Per 1 cup serving: 160 calories, 0 g fat, (0 g sat fat), 36 g carbs, 4 g sugar, 170 mg sodium, 1 g fiber, 3 g protein
12) Bob's Red Mill Gluten Free Oat Bran
Bob's Red Mill
amazon.com
$9.12
"Gluten-free oats are my go-to because they are whole grain and nutrient-rich. They are also incredibly versatile, with a rich and hearty taste that’s great with some fresh fruit," Cureton says. For a quick, tasty breakfast, whip these up and add in some maple syrup and butter.
Per 1/3 cup serving: 150 calories, 2.5 g fat, (0.5 g sat fat), 28 g carbs, 0 g sugar, 0 mg sodium, 4 g fiber, 5 g protein
Breakfast just got a whole lot more exciting.