Food and Nutrition

15 Healthiest Cereals You Can Eat for Breakfast

Cereal is an extremely popular breakfast food and it’s important to start your day with a healthy breakfast.

But that is not always the case, although, it is quite easy for those who live a busy lifestyle, most at times, it is loaded with added sugar and simple carbs.

In addition, cereals can be easy to overeat since many brands do not contain fiber and protein, which are important for promoting fullness (12).

When choosing a breakfast cereal, you will always want to go for the best option that contains all the necessary nutrients.

The good news is that there are several options available, both do-it yourself varieties and brands that you can purchase at the grocery.

This article highlights the 15 healthiest cereals you can eat for breakfast.

1. Oats

Oats are very nutritious. Most at times, they are commonly rolled or crushed and then consumed as oatmeal or porridge.

They are rich in dietary fiber and important nutrients. They are also a rich source of B vitamins, iron and magnesium (3).

You can buy pre-portioned and flavored oats at the store, but the best option is to make your own. This is because store oats are often high in added sugars and other unhealthy ingredients that are not good for your health.

Oatmeal is very versatile as it can be prepared in many different ways. It is most commonly boiled with water or milk and then topped with fresh fruit, cinnamon or nuts.

Some people prefer overnight oats, which are soaked in milk or yogurt for several hours so that they are ready to eat in the morning as breakfast.

2. Kashi 7 Whole Grain Nuggets

Kashi 7 Whole Grain Nuggets is very low in sugar but high in beneficial nutrients.

It is made up of 7 different types of whole grains, including oats, barley, wheat, triticale, rye, and buckwheat. All these 7 whole grains contribute to its high fiber content, providing 7 grams per ½ cup serving (4).

A 170-gram serving provides 7 grams of protein in addition to other essential nutrients like zinc, potassium, magnesium and B vitamins (4).

Their sugar contents are low compared to kasha cereals. For instance, a serving of 7 whole grain nuggets provides only 2 grams of sugar compared to Kashi GoLean Crunch, which contains 13 grams per serving (45).

3. Post Foods Grape Nuts

Grape Nuts are one of the healthiest cereals you can eat for breakfast.

They are made up of four simple ingredients; malted barley. Whole-grain wheat flour, salt, and dried yeast.

What’s more, there do not contain any added sugar.

They are also rich in essential nutrients like zinc, magnesium, iron, copper and B vitamins (6).

You can make your homemade Grape Nuts using almond and coconut flour instead of wheat flour.

4. Ezekiel 4:9 Sprouted Grain Cereals

Ezekiel 4:9 is made up of mainly sprouted whole-grain cereals, which are very healthy for you.

In fact, according to The Whole Grains Council, sprouted grains contain more key nutrients than other grains you could think of (7)

Sprouted whole grains are grains that have been allowed to sprout or germinate, making them much easier to digest and higher in nutrients than grains that haven’t sprouted (8910).

These sprouted cereals are very high in fiber, essential amino acids, B vitamins and vitamin C and do not contain added sugar.

A ½ cup serving provides 23% of your daily fiber needs and 8 grams of protein (11).

What’s more, Ezekiel 4:9 sprouted barley provide a fair amount of potassium which has been linked to lower blood pressure levels (1213).

5. Cauliflower “Oatmeal”

You can make a homemade Cauliflower “oatmeal” is by combining riced cauliflower with eggs, then add your own preferred mix-ins.

One outstanding benefit is that it is an excellent way of reducing your carb intake while also giving you a delicious taste and textures of regular oatmeal.

A one-cup serving of regular oatmeal contains over 11 times more carbs than found in a cup of cauliflower (1415).

What’s more, cauliflower is rich in many essential nutrients as well as antioxidants and fiber (16).

6. DIY Cinnamon Toast Crunch Cereal

There are different varieties of tasty Cinnamon Crunch cereals readily available in the market.

But many of them contain added sugar, which you can cut-off by making your own healthy variety using flaxseeds, cinnamon, hemp seeds, apple juice and coconut oil.

One serving of Cinnamon Toast Crunch cereal provides about 5 grams of protein and is much lower in carbs than those bought from the cereal store.

For instance, a serving of Cinnamon Toast Crunch cereals contains 25 grams of carbs, whereas a homemade version contains only 3 grams (1718).

7. Barbara’s Shredded Wheat Cereal

What makes Barbara’s Shredded Wheat stands out from other types of cereal is that it is made up of just a single ingredient: 100% whole wheat.

Normally, the wheat is shredded in the form of biscuits so that you can crush up and serve with milk. It also contains zero grams of sugar, which is very rare among other cereal brands,

Two biscuits of Barbara’s Shredded Wheat cereal provide 20% of your daily fiber need and 5% for potassium (19).

8. Homemade Peanut Butter Puffs Cereal

Homemade peanut butter puffs are very much healthy than the one you buy from the store.

You can prepare them by making “dough” out of almond flour, cocoa powder, peanut butter, coconut oil, and other few other ingredients of your choice, rolling them into small balls and then baking them in the oven.

Homemade peanut butter is a great way to lower your sugar intake.

What’s more, using almond flour rather than wheat flour is an effective way of lowering the carb content of your cereal.

For instance, an ounce of almond flour contains 6 grams of carbs, while an ounce of wheat flour contains 20 grams (2021).

In addition, peanut butter is a rich source of protein, healthy fats and vitamins and minerals (22).

9. Homemade Granola

Homemade granola can also be a very healthy and nutritious cereal option for your breakfast.

You can prepare Granola by baking a combination of rolled oats, nuts, and dried fruit in the oven until it becomes crispy.

It is worthy of note that most types of granola contain a fair amount of protein and healthy fats.

Furthermore, it provides several vitamins and minerals, including magnesium, phosphorus, manganese and B vitamins (23).

Despite that fact that store bought granola is rich in nutrient; it also tends to be loaded with added sugar, a reason why you should make your own.

Importantly, granola is quite high in calories, another reason why you should eat in moderation.

10. Arrowhead Mills Spelt Flakes

Arrowhead Mills Spelt Flakes are another good cereal option for breakfast.

They can be prepared using a few simple and organic ingredients and do not contain added sugar.

Additionally, they are rich in fiber, vitamin C, phosphorus, B vitamins and iron (24).

11. Homemade Muesli

Muesli is another healthy and delicious type of cereal that you should consider in your breakfast menu.

You can prepare muesli by combining rolled oats, nuts, seeds and dried fruit.

What makes differs muesli from granola is that it is consumed raw, or without being baked. Also, it does not contain any added oils or sweeteners.

What’s more, the combination of whole grains, nuts and seeds make muesli an excellent source of protein, fiber, vitamins and minerals (25).

Additionally, you can lower the carb content of muesli by making a grain-free version, which can be made from coconut flakes, nuts, and raisins.

12. Bob’s Red Mill Paleo-Style Muesli

Healthiest Cereals You Can Eat for Breakfast

Not only is Bob’s Red Mill Paleo-Style Muesli only healthy, it is also gluten-free.

Unlike other traditional muesli, it is totally grain-free, made instead with coconut, dried fruit, nuts, and seeds.

It is a rich source of dietary fiber, iron, and calcium (26).

13. Homemade Flax Chia Cereal

You can make your own Flax Chia cereal out of flax and chia seeds.

You can prepare flax chia cereal by making dough out of flax meal, chia seeds, and coconut oil as well as cinnamon and a sweetener, such as stevia, if you wish.

Then cut the dough into squares and bake.

Flax and chia seeds are rich in omega-3, as well as proteins which promote fullness and satiety.

Additionally, they are also a rich source of nutrients such as manganese, phosphorus, and magnesium (27).

14. Nature’s Path Organics Superfood Cereals

Nature’s Path Organics Superfood Cereals are very nutritious with a host of wholesome ingredients.

It is made up of chia seeds, buckwheat, and hemp seeds, all of which are high in fiber and protein (282930).

Chia seeds are rich in omega-3 fatty acids which may help combat inflammation and promote brain health (283132).

Also, the original and apple cinnamon flavors do not contain any refined sugar and provide you with an adequate amount of potassium (24).

15. Love Grown Original Power O’s

Healthiest Cereals You Can Eat for Breakfast

Love Grown Original Power O’s are simple yet packed with a healthy nutrient for your health.

They contain a few ingredient predominantly brown rice and garbanzo beans along with no added sugar.

They also provide a decent amount of fiber, vitamin C, iron, and calcium (33).

Final Thought

Many people totally enjoy eating cereal for breakfast as compared to other foods.

But cereals are most often made with refined grains and an excess amount of refined sugar, which is unhealthy.

However, there are plenty of healthy cereal options that are very nutritious with a lot of fiber and protein without added sugar

You can double-check the ingredient list before buying to be on the safe side

Finally, you can also make your own cereal meal, which is a great way of getting healthy nutrient and cutting back on unhealthy ingredients.

 

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About the author

Emmanuel Akpaneka

Emmanuel Akpaneka is my name, I am a Biochemist and also very passionate about healthy living. I also love writing which is the whole idea behind this. I am also the chief editor of currenthealthtips.com

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