We’re certainly not the first to say it, but we do mean it: Breakfast is the most important meal of the day. And the meal that you reach for in the morning can impact how you feel, what you eat, and what you accomplish for the rest of the day.
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Unfortunately, as tasty and nostalgic as a classic bowl of cereal can be, many breakfast cereals you’ll find at the grocery store are packed with sugar, refined flour, and other highly processed ingredients, which can cause a serious crash within an hour or two. Of course, there are plenty of other breakfast options to start your day with, but if you want to stick with cereal, it’s important to make a healthier choice. You’re better off choosing a breakfast cereal that balances great taste with a robust nutrition panel. In particular, look for protein, fiber, healthy fats, and trace minerals rather than refined carbohydrates and sugar in your cereal. These essential macro- and micronutrients will fill you up and keep you energized all morning long.
It’s time to skip over marshmallow-filled boxes and flakes coated in sugar. Instead, choose one of these breakfast cereals that are not only tasty but also good for you.
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Bob’s Red Mill 7 Grain Hot Cereal
The name says it all: Bob’s Red Mill 7 Grain Hot Cereal contains a whopping seven unique grains, including wheat, rye, oats, barley, brown rice, oat bran, and flaxseed. Each of these whole grains adds its own nutty flavor and nutrients to your morning bowl.
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According to a 1999 study in the American Review of Clinical Nutrition, regular consumption of whole grains has been shown to reduce the risk of coronary heart disease. A second study conducted in 2013 and published in the Annals of Epidemiology shows that a diet rich in whole grains can reduce the risk of type 2 diabetes.
The dietary fiber found in whole grains can decrease low-density lipoproteins, or LDL, which is sometimes called “bad” cholesterol in the blood. In addition, the fiber in whole grains can help regulate blood pressure, as well as glucose and insulin levels in the blood, which protects against type 2 diabetes. By starting your day with not just one, but seven, different kinds of whole grains, you’re getting 6 grams of dietary fiber to set yourself up for success. And all that’s not to mention the hearty, satisfying flavor. As one happy reviewer wrote, “I love this, hot cereal with NO SUGAR for breakfast, what can be better?”
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Magic Spoon
Magic Spoon cereal and the bright, colorful boxes have the taste and look of a childhood classic; but it has been turned into a lower-carb, high-protein cereal that doesn’t sacrifice flavor. Most flavors have just 4 grams of net carbs and 13 grams of protein per serving.
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Magic Spoon is made with whey protein, which is derived from dairy. Consuming whey protein has been shown to improve muscle recovery after exercise, via a 2017 study published in Nutrients, which makes this cereal a great option for athletes after a morning workout, especially if it involves resistance training such as weight lifting or swimming. Protein can also increase feelings of satiety, or fullness after eating, which means your bowl of breakfast cereal will hold you over all morning and you can avoid a crash a few hours after eating.
With fun flavors like birthday cake, blueberry muffin, and cinnamon roll, Magic Spoon is a morning treat that is not just healthy, but also tastes great. You can feel good about pouring these colorful rings into your bowl, and your taste buds will thank you for the sweet flavors and crunchy texture. As one Magic Spoon fan writes, “This is the BEST no sugar cereal I have EVER EVER tried. AMAZING TASTE AND TEXTURE!! Looking forward to having more!!!”
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Food For Life Ezekiel 4:9 Almond Cereal
Don’t be put off by the somewhat dated packaging on Food for Life’s Ezekiel 4:9 Almond Cereal. This sprouted grain cereal has a delightful crunch and toasty almond flavor that you’ll look forward to digging into each morning. As one happy customer on puts it on Amazon, “I adore this cereal. Ezekiel cereal is the best and healthiest cereal on the market, in my opinion. As for the taste, it has a subtle nutty grain flavor.” This tasty cereal features a mixture of sprouted whole grains, including barley, lentils, millet, soybeans, spelt, and wheat. This means they’re briefly soaked in water, then stored in a moist environment long to soften up the tough, starchy outer layers of the grain.
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Per Harvard Medical School, germinating, or sprouting, the grains, degrades some of the starch, which increases the amount of nutrients available for absorption by your body. It also breaks down phytate, which is an acid that can block your body’s absorption of nutrients. Therefore, sprouted grains like those found in Ezekiel cereal have more available nutrients than whole, raw grains. This cereal also packs 8 grams of protein and 6 grams of dietary fiber, plus iron, potassium, phosphorus, and magnesium, all of which are essential minerals.
Vitabella Multigrain Flakes
Vitabella Multigrain Flakes hail from Italy and are made with simple ingredients: 100% organic Italian-grown corn, rice, and brown cane sugar. They are just sweet enough to taste great without causing a sugar rush, plus they have 6 grams of dietary fiber per serving and 3 grams of protein. This cereal is dairy-free, gluten-free, and vegan.
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The company takes pride in the fact that it sources the corn and rice for its cereal from local, organic famers. A 2010 Alternative Medicine Review study suggests that many organic foods contain higher levels of certain nutrients and antioxidants, including vitamin C, iron, magnesium, and phosphorus.
When you pour these light and crunchy flakes into your bowl, you’ll be delighted by the subtle sweetness from corn and brown sugar that’s not overpowering. One reviewer on abillion noted, “Slightly tougher texture than I preferred, still crispy and yummy.” With this tasty cereal, you won’t miss sugar-crusted cornflakes.
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Clusterbucks
This granola substitute has more to offer than a cheeky name. Clusterbucks is a grain-free breakfast cereal made from sprouted buckwheat, a pseudocereal (which is similar to a grain) that offers many notable health benefits. In particular, including buckwheat in your diet has been shown to reduce the risk of cardiovascular disease by lowering blood glucose, total cholesterol, and triglyceride levels in the blood, according to a 2018 study in Nutrients.
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And the great part is that you get all of those longevity-promoting health benefits without feeling like you’re eating cardboard. Clusterbucks comes in popular flavors like snickerdoodle, chocolate sea salt, and coconut maple. Each flavor has all the crunch and satisfaction of sugar-packed granola, but it’s sweetened with maple syrup and several have only 4 grams of sugar per serving. When reviewing the Clusterbucks chocolate sea salt variety, one happy customer stated, “They are so delicious. Only problem is not trying to eat them all at once.” Another reviewer agreed, saying, “The flavor is soooo indulgently good!”
Alpen No Sugar Added Muesli
You won’t miss the processed sugar in this no-sugar-added muesli, thanks to the gentle sweetness it gets from raisins. Each serving of no added sugar Alpen Muesli contains 52 grams of whole grains and 7 grams of dietary fiber, plus heart-healthy fats from almonds and hazelnuts. The most prominent ingredient, however, is the whole rolled oats, which are a superfood in their own right. A 2015 study published in Nutrients shows that regular consumption of this whole grain can help moderate blood sugar levels and reduce post-meal insulin spikes. Over time, more stable blood sugar and insulin levels can help prevent type 2 diabetes.
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In the short term, avoiding the spike that comes from a high-sugar meal can help keep hunger, cravings, and energy crashes at bay. By choosing muesli without added processed sugars in the morning, you’re more likely to maintain consistent energy levels, stay in a more stable mood, and feel fuller for longer; you’re also less likely to reach for sugary snack by 10 a.m.
Flavor-wise, don’t fret about the lack of sweetener, as soft raisins in every bite add just the right amount of natural sugars. As one reviewer writes, “Probably one of the best cereals in the healthy market. You can eat it anytime and add anything you want. No sugar added and has a great nutty flavor.” So take a cue from the breakfast culture of Switzerland and fill your bowl with muesli instead of sugar-packed granola.
West-Bourne House Granola
West-Bourne House Granola is gluten-free and full of satisfying clusters and chunks; and it’s made with just a short list of good-for-you ingredients like almonds, flaxseed, and chia seeds, all of which happen to be organic. Nuts and seeds not only add to the crunch factor but they are also excellent sources of essential micro- and macronutrients. Flaxseed is particularly valuable nutrient powerhouse with its high concentrations of omega-3 fatty acids, fiber, and protein. In fact, per Cleveland Clinic, flax is the most abundant plant source of alpha-linolenic acid (ALA) in the North American diet. ALA is a fatty acid that aids in heart health.
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The granola gets its classic warming flavor from dried cinnamon, which also aids in digestion, while organic honey and maple syrup give it a light sweetness. A touch of salt balances everything perfectly, making for a delicious and nutritious breakfast cereal or snack.
Purely Elizabeth Vanilla Almond Butter Grain-Free Granola + MCT Oil
Purely Elizabeth Grain-Free Vanilla Almond Butter Granola is a keto-friendly cereal that’s packed with heart-healthy fats thanks to a diverse mix of seeds, nuts, and nut butter. This delicious variety in particular contains organic pumpkin seeds, sunflower seeds, cashews, almonds, coconut, almond butter, chia seeds, and is lightly sweetened with coconut sugar, cinnamon, and vanilla extract.
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This granola cereal offers 12 grams of fat, 6 grams of protein, and 177 milligrams of potassium per serving. The inclusion of MCT oil, which is derived from coconuts, adds easy-to-digest fats in the form of medium-chain-triglycerides. The higher fat content in this breakfast cereal can help tide you over and the slightly sweeter flavor can quell a sweet tooth. One satisfied customer writes, “This granola is so yummy! I wanted to eat the whole bag in one setting [sic].” So, whether you’re pouring milk over it for breakfast or adding crunch to your yogurt, this is certainly one to try.
Lovebird Grain-Free Cereal
This lightly sweetened, cinnamon-flavored Lovebird Grain-Free Cereal gets its crave-worthy flavor and airy crunch from a unique blend of cassava root and coconut. Cassava is a highly sustainable root vegetable that is full of prebiotic dietary fiber. This fiber is important because it feeds the good bacteria in your gut, which contributes to a thriving microbiome and healthy digestion, as evidenced by a 2018 study published in Current Developments in Nutrition.
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Cassava root also happens to be an excellent source of vitamin C, which supports a strong immune system. According to RD Ilyse Schapiro in an interview with Well+Good, the vitamin C in cassava root is in the form of ascorbic acid, which is readily available for your body to absorb.
Lovebird cereals are all fully organic and grain-free, which makes them safe for anyone avoiding gluten. The brand also skips synthetic or refined sweeteners and instead creates a subtle sweetness from organic coconut sugar. And, according to one review, “I really like this cereal! I’ve finally found one I can eat with all my food restrictions, and I actually ENJOY eating it!” If you’re looking to avoid sweeteners altogether, the brand also makes a fully unsweetened option.
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Proper Good Apple, Cinnamon, And Walnut Oatmeal
If you’re looking to save some time in the morning without indulging too much in a ready-to-eat breakfast, you’ll love this heat-and-eat Pumpkin Pie Oatmeal from Proper Good. The oatmeal is fully mixed with tasty flavorings and pre-cooked, so all you have to do is pop the BPA-free pouch into the microwave for one minute, add the sweet and crunchy topping, and dig in. Customers rave about the pumpkin pie flavor, writing, “Absolutely delicious! It has just enough sweetness & pumpkin spice flavor, so it’s not overwhelming and the pumpkin seeds add a tasty crunch to the mix!” The brand also makes apple pie, caramel pecan, and banana bread flavors.
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This cereal is plant-based, gluten free, and dairy free, and includes 8 grams of protein and 8 grams of fiber per serving. It also includes the bonus ingredient of hemp seeds. These soft and nutty seeds add a creamy texture to your bowl of oats. A 2021 study published in Cannabis and Cannabinoid Research shows that hemp seeds contain an array of essential amino and fatty acids, as well as antioxidants. You can’t go wrong when your breakfast tastes like dessert and is full of nutrients!
Forager Project Organic Grain-Free O’s
These ring-shaped Organic Cinnamon-Flavored Grain-free O’s from Forager Project may look like a familiar sugar-packed childhood favorite, but they’re actually made from a unique and probably surprising blend of chickpeas, navy beans, and pea protein. Together, this team of legumes lends 5 grams of protein, 4 grams of dietary fiber, and 2 milligrams of iron to each serving of cereal.
A 2015 study published in Clinical Diabetes shows that diet rich in legumes, like chickpeas, beans, and peas, can help lower blood sugar, blood pressure, and cholesterol levels, all of which can help stave off heart disease, stroke, and type 2 diabetes.
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Aside from being healthy, this cereal also has a great flavor that’s both nostalgic and sophisticated. One happy reviewer on Amazon said, “I really loved the cinnamon cereal with I paired it with oat milk and some fruit […] I love that these cereals are not overly sweet, plus they are vegan and gluten-free…”
