Some days, you just can’t beat the convenience of a bowl of cereal for breakfast. If you know what to look for a breakfast cereal can, in fact, be a very nutritious choice. Here are 9 of the best cereals and some tips to ensure a healthy breakfast high in protein and fiber.
Cereal is often villainized as being “unhealthy” and not good for you! This is usually because some contain refined grains and a high amount of added sugars.
A well-balanced bowl of cereal in the morning can actually be high in protein, fiber, and vitamin D – three of my favorite nutrients! Even further, most breakfast cereals are fortified with vitamins and minerals to help fill in those nutrient gaps- which can be especially helpful for busy and exhausted moms (or soon to be moms).
What to Look For When Selecting a Breakfast Cereal
First and foremost, I think a breakfast should contain a good amount of protein and fiber so you’re not starving an hour after eating it. Plus, both nutrients play a role when it comes to weight management.
Protein
I’m a big believer that meals should contain at least 20 grams of protein to improve meal satisfaction and keep us fuller for a longer period of time. When it comes to breakfast cereal, you will see below that there are some options that are higher in protein.
To increase the protein content when consuming cereal in the morning, here are a few tips:
Fiber
Most of the cereals on this list are good sources of insoluble fiber, which helps prevent constipation and also assists with keeping us full.
Some of the food labels for breakfast cereals will actually differentiate how much soluble vs. insoluble fiber it contains (often cereals containing oats). A good balance of both is preferred, as soluble fiber can improve the gut microbiome and reduces the risk of many chronic diseases.
Add flaxseeds to your bowl of cereal to increase the soluble fiber content, or eat it with a side of fresh fruit. Apples, nectarines, apricots, and pears are good sources of soluble fiber.
If you’re not consuming much fiber in your diet, it is best to start low and go slow. This means start with a small serving of a high fiber cereal and gradually increase over the next few weeks.
Added Sugars
As most everyone understands – too much added sugar can increase the risk of type 2 diabetes, cardiovascular disease, and cancer.
Added sugars add no health benefits, and can lead to blood sugar spikes. As a rule of thumb, it’s best to select one with less than 10 grams of added sugar.
However, a little added sugar combined with fiber and protein from a breakfast cereal can slow down digestion and help prevent those spikes in blood glucose.
Ingredients List
When talking about the list of ingredients on a nutrition facts label, I usually say the shorter the better. However, breakfast cereals are often fortified with vitamins and minerals – which can make that ingredients list look long and confusing.
Healthy Breakfast Cereals to Try For Busy Mornings
This post does contain Amazon affiliate links. At no additional cost to you, I receive a small compensation if a purchase is made.
Here are my top picks for a well-balanced bowl of cereal for those busy mornings.
Cascadian Farm Hearty Morning Fiber
An option a little higher in added sugars, but it’s worth it because it actually tastes good and has a little bit of protein. The granola clusters add some texture and crunch.
This is a good option if you want a tasty cereal in the morning to help improve bowel regularity.
Per 1 cup serving:
Post Premier Protein Cereal
There isn’t much fiber in this cereal, but I love how much protein it contains with only 4 grams of added sugars (it’s also sweetened with Stevia). There are dried strawberries and sliced almonds for some texture.
Serve with some apple slices or add flaxseed for some soluble fiber.
Per 1 cup serving:
Special K High Protein Breakfast Cereal
Special K High Protein Cereal has 20 grams of soy and pea protein, with more fiber than Premier Protein.
It is a good source of numerous vitamins and minerals, and provides 20% daily value of vitamin D with a 3/4 cup of skim milk!
Per 1 cup serving:
Kashi GO Chocolate Crunch Cereal
Another cereal higher in added sugars, however, the high protein and fiber content makes up for it. I love that we know it contains both soluble and insoluble fiber.
It does contain soy – but there is much more research confirming soy’s benefits than concerns.
Per 3/4 cup serving:
Post Original Shredded Wheat
Shredded wheat cereal is the healthiest cereal on this list, in my opinion. It has a great balance of protein and fiber, just one ingredient and 0 grams of added sugars!
Shredded wheat is a little on the boring side, so I recommend adding some fresh berries and nuts.
Nutritional information for 1 1/3 cup serving:
Nature’s Path Organic Heritage Flakes
Crunchy and nutty, not too sweet with healthy, wholesome ingredients like wheat, spelt, millet, barley and quinoa.
Per 1 cup serving:
Great Grains Crunchy Pecan Cereal
Made with whole grain wheat, crunchy pecans, clusters and flakes for a variety of different textures.
I love that it is fortified with vitamins and minerals, but it should be noted it contains 90% daily value of iron in one serving. This could lead to constipation- especially if you take a multivitamin that contains iron.
Per 3/4 cup serving:
Food for Life Ezekiel 4:9 Golden Flax Sprouted Organic Cereal
This is a very well-rounded breakfast cereal with a good balance of both protein and fiber. However, the serving size is very small.
It is made out of healthy ingredients like sprouted wheat, flaxseeds, barley, lentils, soybeans.
Per 1/2 cup serving:
Purely Elizabeth Honey Peanut Butter Superfood Cereal
This cereal is higher in calories for a small serving size but is made with “superfoods” quinoa, chia, and sorghum. It also tastes really good.
I also love that it is fortified with vitamin D.
Per 2/3 cup serving:
Related Posts:
— Increased Vitamin D Intake Through Foods (with Recipes)
— High Fiber Breakfast Ideas for Health and Weight Management
— 30 Breakfast Ideas with 30 Grams of Protein
