IIf you stick to a gluten-free diet, you know that some parts of the grocery store are easier to navigate than others. The product department? Pretty GF friendly. The cereal ship, however, requires careful reading of the labels – which can be quite annoying when you don’t want to shop for groceries forever.
According to registered nutritionist Holly Layer, RD, if you don’t have celiac disease or non-celiac gluten intolerance, then you really don’t need to link to gluten (which refers to the proteins found in wheat and some other grains). “Just because something is gluten-free doesn’t mean it’s healthy,” says Layer. “There are many gluten-free grain products – and gluten-free foods in general – that are still highly processed.”
But to its point, if you have a sensitivity or allergy it takes a bit more label reading than just buying products that scream GF on the front of the package to make sure you’re getting something that is nutritious too. Once you determine that the product is indeed gluten free, she says to check the sugar levels. “Ideally, you want to stick to gluten-free grains that have less than 10 grams of sugar per serving,” she says.
Here’s the overview of gluten (and why people shouldn’t fear it):
If the added sugar passes the test, Layer says, to see how much protein and fiber are in a serving. “Ideally, it contains at least three grams of fiber and three grams of protein per serving,” she says. Layer explains that these two nutrients are not only important in keeping the body energized, but making sure your breakfast actually fills you up. The last factor that Layer should consider is the sodium content. It is recommended to stick with cereals with less than 200 milligrams per serving.
“It might seem like a lot of work to look at all of this, but once you’ve got your chores done, all you really have to do is do it for the grain you’re not familiar with,” she says. “And you don’t have to follow the guidelines exactly. They are just good stadiums to aim at. “You can also bookmark this item and view it when you go to the grocery store. Below is a list of cold and hot gluten-free cereals, all of which meet Layer’s nutritional requirements. Also included are some recipes for how to make your own high-nutrient gluten-free grain at home.
7 types of gluten-free cereals with a seal of approval from a registered dietitian
1. Cascadian Farm Organic Gluten-Free Honey-Vanilla Crunch, $ 4
This cereal contains three grams of protein, three grams of fiber, and less than 10 grams of sugar per serving – and it’s organic. If you want to make it a little sweeter without increasing the sugar content, sprinkle some cinnamon on top. It’s an anti-inflammatory way to improve the taste – including your grain milk.
Buy Now: Cascadian Farm Organic Gluten-Free Honey Vanilla Crunch ($ 4)
Photo: Three wishes
2. Three Wishes Grain-Free Plant-Based Honey Grain, $ 40 for 6
While it’s one gram less than the four grams of fiber Layer likes to have in cereals, this pick contains eight grams of protein – twice the minimum she recommends for cereals. It also only has three grams of added sugar, but it still tastes sweet thanks to the honey.
Buy Now: Three Wishes Grain-Free Vegetable Honey Cereal ($ 40 for 6)
Photo: Catalina Crunch
3. Catalina Crunch Cinnamon Toast Granola, $ 13
Made from pea protein, this grain is high in protein and high in fiber at 11 grams and 9 grams respectively. What about the sugar content you ask? Zilch. This is the cinnamon toast cereal dupe gluten free eaters have been waiting for. It’s also keto-approved if that’s your thing.
Buy Now: Catalina Crunch Cinnamon Toast Cereal ($ 13)
4. HighKey Protein Cereal, $ 11.47
While this cereal is a little low in fiber, a gram less than the four grams per serving Shift likes to see, it contains a whopping 10 grams of protein per serving and less than a gram of added sugar. The chocolate flavor makes it a choice kids will love as much as you do.
Buy Now: HighKey Protein Cereal ($ 11.47)
Photo: Rein Elizabeth
5. Rein Elizabeth Collagen Oats Cup, $ 34 for 12
If you’re looking for hot gluten-free granola this one is delicious (vanilla pecan!) And goes beyond Layer’s recommended nutritional requirements. It’s also made up of collagen, which is good for both gut health and moist skin.
Buy Now: Rein Elizabeth Collagen Oats Cup ($ 34 for 12)
Photo: Bäckerei am Main
6. Bakery on organic gluten-free cream hot breakfast, $ 17 for three boxes
This hot grain gets its fiber from a mixture of brown rice, quinoa, and flax flour. The latter two ingredients are also good sources of protein. To add up to the grand total, add some fruit, which is also a natural way to sweeten your bowl.
Buy Now: Bakery On Main Gluten-Free Creamy Organic Hot Breakfast ($ 17 for three boxes)
7. Wildway Grain-Free Instant Hot Cereal, Toasted Coconut, $ 15 for two boxes
This grain consists exclusively of organic coconut, walnuts, ground flaxseed, cashew nuts, coconut flour, pecans, dried dates and vanilla pods. When combined, these simple ingredients taste delicious – especially when warmed up – and also provide enough fiber and protein (nine and six grams, respectively) to get you through to lunch.
Buy Now: Wildway Grain-Free Instant Hot Cereal, Toasted Coconut ($ 15 for two boxes)
Gluten-free cereal that you can make at home
Photo: Eating bird seed
1. Quinoa, buckwheat, and date grains
“I’m a huge fan of making my own granola at home because I have better control over the ingredients,” says Layer. A gluten-free staple that comes in handy in making your own grain is quinoa, a good source of fiber and protein. This recipe combines it with buckwheat and also includes dates for the sweetness. Have it as is, or add some yogurt or fruit.
Get the Recipe: Quinoa, Buckwheat, and Date Granola
Photo: A clean casserole
2. Coconut-vanilla faux meal
Making your own hot gluten-free grain can also be done quickly and easily. This recipe uses coconut flour as its base and also calls for unsweetened desiccated coconut, cinnamon, sea salt, monk fruit, vanilla extract, and the milk or old milk of your choice. If you want to increase the fiber, add some raisins, gluten-free granola, or nuts, then dig in.
Get the Recipe: Coconut Vanilla “Faux Meal”
Photo: Healthy girls’ kitchen
3. Vegan, gluten-free pancake muesli
The mini pancake trend was widespread across Tiktok. How to bring the fun to your cereal bowl. Plus, pancake muesli is a morning meal that eaters of all ages can enjoy. It consists of all-purpose gluten-free flour, almond flour, ground flax, baking powder, cinnamon, maple syrup, vanilla, apple sauce and almond milk.
Get the Recipe: Vegan, Gluten Free Pancake Muesli
Photo: Vegan Chickpea
4. Vanilla flaxseed cereals
This creamy, warm, hot granola can be made flat in five minutes. The main ingredient is flaxseed, which is full of protein and fiber. It’s also made with nut butter, which adds even more protein and makes the grain extra creamy. Nutmeg, cinnamon, cardamom give flavor without sugar. The recipe also calls for vanilla and almond milk jugs, which makes the texture even creamier and just adds a little more sweetness.
Get the Recipe: Vanilla Flax Seed Granola
Photo: Iowa Girl Eats
5. Pumpkin spice muesli
Pumpkin seeds are a plant-based source of GF protein and fiber that are often overlooked – and they can make the perfect cereal base when seasoned properly. (Pro tip: reach for cinnamon and maple syrup in the pantry). This recipe also calls for chia seeds, pecans, and almonds, which makes it even more protein and fiber.
Get the Recipe: Pumpkin Spice Muesli
Photo: Veggie Inspired
6. Banana and cinnamon oatmeal
If you’re preparing breakfast for a whole house full of people, a smart option is to cook a gluten-free oatmeal base and then make toppings so everyone can customize their own bowl. In this recipe, gluten-free oats, banana, and cinnamon make up the oatmeal base. For your toppings, fruits, cocoa powder, chopped nuts and seeds, and spices are great options that will keep added sugar levels low.
Get the Recipe: Banana Cinnamon Oatmeal
As Layer pointed out, the key to ensuring your gluten-free grain is actually full of nutritional value is finding one that is low in sugar, low in sodium, and high in protein and fiber – whether or not you make your own Make grains at home or buy one in the store. “If a cereal you like is low on fiber or protein, you can always add fruit or nuts to make up the difference,” says Layer. “You will still end up getting the nutrients one way or another!”
You can find more gluten-free recipe ideas on the Well + Good’s Cook With Us Facebook group.
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