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IN THIS ARTICLE
- Which Kellogg’s Cereals are Gluten-Free?
- Which General Mills Cereals Are Gluten-Free?
- What Cereals Are Both Gluten-Free and High-Fiber?
- What Is the Best Gluten-Free Cereal?
- What Cereals Are Gluten-Free? Gluten-Free Cereal List
What Cereals Are Gluten Free?
Going gluten-free is one of the most popular dietary trends of the decade, but for those with Celiac Disease or non-celiac gluten sensitivity the gluten-free lifestyle is not a trendy practice but a necessity. Others choose to eat gluten-free because it simply makes them feel better or they’ve been given the impression that it is “healthier”. Regardless of why, walking down the cereal aisle when you’re gluten-free is a little like picking your way through a minefield – wheat and barley are the foundation of almost every cereal on the shelf. Even those cereals you think shouldn’t have gluten in them often do, so it is super important to read the back of the box extremely carefully and avoid those which contain anything on the list found here, most predominantly wheat and its derivatives, triticale, barley and rye.
For those with gluten sensitivities, eating gluten can result in spending half the day bloated and uncomfortable, or worse. So it’s best to do your due diligence ahead of time and figure out what options you have for the kinds of cereals you like that are gluten-free. Fortunately, we’ve done all the hard work for you, (I know, you can thank us later!) and have answered all your burning gluten-free cereal questions, found the best recipes, and listed the brands and cereals you can eat stress-free. Let’s dive in.
Which Kellogg’s Cereals Are Gluten-Free?
Ah, Kellogg’s, the most famous cereal brand in the world, but not the most alternative-diet friendly. And by alternative-diet, I mean anything from gluten-free, dairy-free, keto, vegan, sugar-free, and – for some of their products – even the desire to eat a balanced diet. (We’re looking at you, Honey Smacks, with your 55% sugar.)
Kellogg’s has a huge list of different cereals, but only a handful are gluten-free. These are:
- Special K Gluten-Free Cereal – Touch of Brown Sugar
- Kashi Simply Maize Cereal
- Kashi Indigo Morning Cereal
- Kashi Clusters, Vanilla Pepita
- Bear Naked Cinnamon and Sunflower Butter Soft Baked Granola
- Bear Naked Cacao and Cashew Butter Soft Baked Granola
- Bear Naked Pepita, Hemp, and Sunflower Butter Granola
Kellogg’s Corn Flakes, Rice Krispies, Cocoa Krispies, Crispix, and Frosted Flakes are all wheat-free but are not gluten-free because they contain malt which is a byproduct of barley, and so isn’t suitable for those who are extremely sensitive to gluten.
Which General Mills Cereals Are Gluten-Free?
General Mills also makes popular gluten-free cereals like Rice Chex, Cheerios, and Lucky Charms. Rice products are inherently gluten-free and so are oats, however, products made with oats have risk of being contaminated with gluten containing grains. Those labeled as gluten-free are assured to be so by removing all the stray wheat, rye, and barley from their oat supply.However, it’s worth noting if you enjoy indulging in Lucky Charms that Chocolate Lucky Charms are not gluten-free.
What Cereals Are Both Gluten-Free and High-Fiber?
Fortunately, fiber and gluten don’t have to go hand-in-hand and there are great cereals out there if you desire a good dose of fiber in your cereal. Here are some of the most popular high-fiber gluten-free cereals:
- Van’s Cinnamon Heaven Gluten-Free Cereal – Van’s Cinnamon Heaven cereal is a good choice for those who need gluten-free cereal and are looking for a high-fiber, traditional cereal. Cinnamon Heaven has 5g of fiber, which is 20% of your recommended intake, and only 8g of sugar, which isn’t great, but lower than many other cereals, and it doesn’t contain artificial flavorings, colors, or high fructose corn syrup.
- Kay’s Naturals Gluten-Free Protein Honey Almond Cereal – If you’re looking for a Cheerios replacement, this is it. Kay’s Naturals Honey Almond Cereal contains a whopping 12g of protein in each serving, 4g of fiber, and just 3g of sugar, which is likely the lowest you’ll find outside of keto-friendly cereals. The reviews are mixed on the taste, but there’s no harm in giving them a try if you love O’s for breakfast.
- Thrive Market Coconut Flakes – Thrive Market Coconut Flakes are primarily made from coconut (shocking, I know) which means they’re naturally sweet, so if you don’t like the idea of dessert for breakfast, you probably won’t love these flakes. However, the high-fat content will help you stay full for longer, each serving contains 5g of fiber, and just 5g of natural sugars, so as long as you aren’t worried about getting your protein from your breakfast (it contains 0g of protein) this is a good choice.
- Love Grown Chocolate Power O’s – Chocolate Power O’s are made from beans and they’re certified gluten-free. For a whole cup serving there is just 1.5g of good fats, 2g of sugar, 6g of protein, and 4g of fiber. They’re not keto-friendly (19g net carbs), but if you’re not watching your carb intake and you’re looking for a healthy chocolatey breakfast cereal, you’ll struggle to find better than this.
- HighKey Cocoa Almond Hot Cereal – If you’re looking for something warm and yummy to replace oatmeal, we have just the thing for you. While pure oats are gluten-free, you need to be careful about where you buy them and the promises they make on the packaging if you have a bad reaction to gluten, because as mentioned oats are often contaminated with gluten products during processing.
Our Instant Hot Strawberry & Cream Cereal is keto-friendly, gluten-free, grain-free, and made with hemp, flax, chia, and sunflower seeds to ensure there is absolutely no gluten content whatsoever. Plus, each serving contains 9g of protein, just 1g of sugar, and 4g of fiber, so it’s a great healthy hot breakfast alternative.
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- "Frosted flavor is fantastic. Reminiscent of a Rice Krispie treat with notes of marshmallow and vanilla. Absolutely incredible. Best keto cereal I’ve tried and I’ve had them all. Crispy, full of flavor and zero net carbs!!! Can’t recommend enough!! Do not hesitate or waste your money and time with any other keto cereal. This is the holy grail." -Nancy Vaughn
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What Is the Best Gluten-Free Cereal?
Well, that’s down to personal preference, isn’t it? Obviously, we think our Instant Hot Cereals are the best gluten-free cereals, but it depends on what you’re looking for. Our cereal is indeed gluten-free and low carb, but if you’re vegan, or allergic to soy or nuts, you’ll have to find your gluten-free cereal elsewhere.
The great way to decide which gluten-free cereal is best for you is to go through the listed cereals in this article, find the ones that best suit your personal preferences and dietary requirements, and try a bag or two until you find one you love. Of course, you can always bookmark this page and come back for another that suits you if you want to switch things up.
Above, you’ll find some great high-fiber gluten-free cereals, and below we’ll cover more that are sugar-free, low carb, vegan, some you can make yourself at home, and yes, even those that are potentially “bad” for you.
Are These Popular Cereals Gluten Free?
- Are Frosted Flakes Gluten-Free? No, Frosted Flakes contain malt, which is a byproduct of barley and so may contain gluten. Frosted Flakes are wheat-free though. One serving also contains 15g of sugar, just 1.7g of protein, and less than 1g of fiber, so they’re probably worth giving a wide berth anyway.
- Are Fruity Pebbles Gluten-Free? Yes, Fruity Pebbles are gluten-free, corn-free, and dairy-free, so they’re relatively safe to eat – at least if you aren’t dieting. Fruity Pebbles contain 12g of sugar per serving, hydrogenated vegetable oil (including palm oil), and artificial colors, and they only contain 0.3g of fiber and 10% of your daily carbohydrate intake (31g), so being gluten-free is really where the good news stops for Fruity Pebbles.
- Are Honey Nut Cheerios Gluten-Free? Sort of, so General Mills mechanically separates the gluten and the packaging does claim to be gluten-free, but they are not certified gluten-free, so if you’re incredibly sensitive to gluten you might want to choose another option.
- Are Rice Crispy Treats Gluten-Free? No, Rice Crispy Treats contain malt flavorings, which are derived from barley, and so aren’t gluten-free. Original Kellogg’s Rice Krispies contain the same flavorings, so they aren’t gluten-free either. If you want to make gluten-free rice crispy treats, you’ll have to make your own from gluten-free rice-based cereals.
- Are Froot Loops Gluten-Free? No, Froot Loops are not gluten-free. They’re made using wheat and a lot of sugar, so should be avoided. There are gluten-free Froot Loops alternatives, though, so if you absolutely must have some artificially colored cereal in your life, Tropic-Os are gluten-free, or you can make your own, though it looks like a lot of effort to go to for a bowl of cereal!
- Are Special K Gluten-Free? Only if you buy the gluten-free version. The normal Special K and its flavor variations aren’t gluten-free. The Special K Gluten-Free Touch of Brown Sugar cereal has a good amount of fiber (5g), but a serious number of carbohydrates – 42g per serving, which is 14% of your daily allowance. 9g of those are sugars, so you’d be better off looking at alternatives.
- Are Cinnamon Toast Crunch Gluten-Free? No, Cinnamon Toast Crunch is made with whole wheat, so it is not gluten-free plus it is loaded with sugar. If you’re desperate for some Cinnamon Toast Crunch like flavor you might have to make your own at home using cinnamon and low carb sweetener with your favorite gluten-free cereal.
- Are Honey Bunches of Oats Gluten-Free? Only if you buy the gluten-free version. Original Honey Bunches of Oats aren’t gluten-free, but they’ve released a gluten-free, chocolate version of the cereal that is not gluten-free certified.
- Are Cocoa Krispies Gluten-Free? No, Cocoa Krispies are wheat-free, but not gluten-free. Cocoa Krispies contain malt which comes from barley, and so they may contain gluten. Considering they contain 12g of sugar per serving, you should probably be giving them a hard pass anyway!
- Are Raisin Bran Gluten-Free? No, Raisin Bran is made of wheat bran, so it contains plenty of gluten. Raisin Bran is also extremely high in sugar – a massive 18g per serving and has a total carb count of 46g for just 6.7g of fiber. If you love Raisin Bran, you will be hard pressed to find a gluten-free version that is also low carb.
- Are Shredded Wheat Gluten-Free? No, it’s not, and the clue is in the name as wheat is a major source of gluten, so if anything mentions wheat and you’re eating a gluten-free diet, you can bypass it immediately. If you’re looking for something chewy and filling look to gluten-free rice cereal alternatives.
What Cereals Are Gluten-Free?
Ready to note down any gluten-free cereals that sound good to you? Good – here’s a list of some popular gluten-free cereals:
- Thrive Market Coconut Flakes – these flakes are low carb, high in good fats, organic, paleo, gluten-free, vegan, and raw, so they’re suitable for almost everyone. While they fall short on the protein (0g), they’re high fiber (5g per ½ cup) and relatively low carb, with 9g net carb per ½ cup.
- I Heart Keenwah Toasted Quinoa Flakes – There aren’t many cereals that have chosen to use quinoa as a wheat replacement, but it’s a good alternative for those who love nutty flavors. This is designed to be eaten hot, like oatmeal, and has a good amount of protein (5g) and fiber (5g) per ½ cup of it dry.
- Cinnamon Chex (and Other Chex Cereals) – For a cereal you’ll be able to find on your weekly trip to the grocery store, you can try Chex cereals. They don’t contain artificial colors, flavors, or high fructose corn syrup. They come in chocolate, cinnamon, peanut butter, blueberry, vanilla, and honey nut, just avoid the Wheat Chex, for obvious reasons.
- Barbara’s – Barbara’s Puffins Multigrain, Protein Berry Burst, Honey Rice, and Pumpkin cereals are all gluten-free, as are their organic brown rice and organic corn flakes.
- Nature’s Path – Nature’s Path is a great brand for gluten-free cereals that are relatively health-conscious. Their Envirokidz Organic Panda Puffs are gluten-free, as is their granola in Honey Almond, Sunrise Crunchy Vanilla, as well as their Whole O’s, Mesa Sunrise, Maple Sunrise, and Honey’d Corn Flakes.
- Bakery on Main – All of Bakery on Main’s products are certified gluten-free, so you can pick anything from their range without having to worry about gluten content.
- Bob’s Red Mill – Bob’s Red Mill Granola in Honey Oats is gluten-free.
- Arrowhead Mills – Their puffed range of basic cereals may not have the colorful marketing of some of the others on the list, but many are certified gluten-free, which is quite a feat for a brand that produces a wide range of puffed grains. Their Organic Quinoa and Oat and Rice and Shine instant hot cereals are gluten-free, as are their organic Steel-Cut Oats and organic Maple Buckwheat Flakes.
- Post – Post’s Fruity Pebbles are gluten-free, as are their Coco Pebbles, and Chocolate Honey Bunches of Oats, though if you’re looking to get healthy or lose weight, it’s probably best to give any Post cereal a miss. Also, note that the original Honey Bunches of Oats are not gluten-free.
- General Mills – Lucky Charms are gluten-free, as are their Chex (as noted above) and Cheerios, though it is worth knowing that they are not certified gluten-free, so if you’re sensitive ensure any cereal you eat is marked as being certified.
Gluten-Free and Sugar-Free Cereals List
If you need to go completely gluten-free and sugar-free you’re going to have a more difficult time finding cereals to suit you, but it’s not impossible. Look for puffed rice or millet cereals (Arrowhead is good, but not certified gluten-free,), look for keto-friendly cereals that are also gluten-free, and at some of the choices listed below:
- The Wild – The Wild is a small cereal company that makes gluten-free, organic, vegan, and grain-free cereal with no added sugar. The sugar content listed comes from what occurs naturally within the ingredients.
- Diabetic Kitchen – If you’re looking for low sugar and gluten-free, Diabetic Kitchen is a great brand to check out. Their Cinnamon Pecan Granola is low carb, has no extra sugar, artificial sweeteners, or sugar alcohols, so it is ideal for diabetics and other people who need to keep their diet as sugar-free as possible.
- Julian Bakery – Julian Bakery is another great brand that is low carb, low sugar, and gluten-free, and high in protein. Many cereals in their range of products get mixed reviews on the taste, but if you’re one of the people who loves them you’ll get great gluten-free, healthy cereals. Though it is worth noting that they’re a little pricey.
- HighKey – Of course, we can’t mention gluten-free, sugar-free cereals without talking about our own hot cereals and granola. Our cereals use keto friendly sweeteners that do not alter blood sugar levels, to give them a delicious taste without adding unhealthy granulated sugars or artificial sweeteners.
- Go Homemade – If you want to replicate Cinnamon Toast Crunch and other similar cereals, you’re going to need to get your hands sticky in the kitchen. There are great recipes available for homemade gluten-free cereal that you can customize to suit your dietary needs. Scroll to the end of this article if you want to see our list of these now.
We’ve also got articles dedicated to both Keto cereals and sugar-free cereals, so if you’re looking to dive in in more depth, it’s worth taking a look at those, too.
Gluten-Free Rice Cereal List
If you’re looking for a gluten-free cereal you may think granola is your only option – it’s not! While granola certainly is an ideal gluten-free cereal and snack, there are other options. Here are some of the best gluten-free rice-based cereals:
- Nature’s Path Rice Cereal – Okay, so it doesn’t have the most appealing name, but it is certified gluten-free, made from whole grain brown rice, and is easy to eat as a cereal or to use when you bake other gluten-free treats. (Gluten-free rice crispy treats, anyone?) All of the ingredients in this cereal are organic, and there are only four of them; brown rice flour, cane sugar, sea salt, and molasses. It’s obviously not sugar-free, or keto-friendly (29g net carbs – yikes!), but it is a good, basic gluten-free cereal.
- Barbara’s Brown Rice Crisps Cereal – Barbara’s Brown Rice Crisps are another organic rice cereal that’s simple, certified gluten-free, vegan, and contains just 1-2g of sugar per serving, which is much less than Nature’s Path. Instead of using cane sugar and molasses, Barbara’s sweetens their rice crisps with organic pear juice concentrate.
- Barbara’s Puffins Honey Rice – If Organic Brown Rice Crisps just aren’t your thing, then Barbara’s Puffins Honey Rice can feed the child in you. Plus, they are little squares instead of obviously puffed rice, which makes a nice change from all the rice-shaped gluten-free cereals.
- Fruity Pebbles – If you don’t care about sugar content, Fruity Pebbles are a colorful classic that is even certified gluten-free, so while not good for you, it won’t make you bloat up or get any other unpleasant side effects gluten may cause if you are sensitive to it.
- What About Kellogg’s Gluten-Free Rice Krispies? – Unfortunately, Kellogg’s gluten-free Rice Krispies didn’t sell well enough for them to consider it worth carrying the line, so they were discontinued, and the normal Rice Krispies contain malt flavorings, which contain gluten. Since Barbara’s does a better, healthier version of them anyway, you can just switch brands and eat your “Rice Krispies” as normal.
What Cereals Are Vegan and Gluten-Free?
Many gluten-free cereals are also vegan, so it’s not too difficult to find vegan cereal options – just make sure you use nut milk – not dairy or oat milk (unless it specifies being gluten-free). Here are some of the best cereals that are vegan and gluten-free:
- Thrive Coconut Flakes – Yes, we’re mentioning them again, because they’re also vegan! If you like something sweet for breakfast, these coconut flakes make a great, low-carb, vegan, gluten-free breakfast. They’re also paleo, and fairly keto-friendly (9g net carbs per serving), so they’re a great thing to keep in the pantry if your family has varied dietary needs.
- Barbara’s Brown Rice Crisps Cereal – with just three ingredients (brown rice, pear juice, and salt) it would almost be difficult to make these not vegan-friendly. They’re also very low sugar and certified gluten-free.
- Nature’s Path Organic Gluten-Free Sunrise Crunchy Maple – this cereal contains corn, rice, flax, quinoa, buckwheat, and amaranth, so it’s gluten-free and contains 0.15g of Omega-3 per serving. That doesn’t sound like a lot, but 0.15g is actually 11% of the daily recommended value, and is extremely beneficial for vegans who may struggle to get their Omega-3s naturally.
- Living Intentions Activated Superfood Cereal in Cocoa Crunch – the name of this cereal is a little strange, and the ingredients may sound stragne too (maca root, astragalus, reishi, and live probiotics in addition to dates, coconut, and cacao), but it is vegan, gluten-free, and kosher.
- Nature’s Path EnviroKidz Cereals – all the cereals in the EnviroKidz range are vegan and gluten-free, are made from fruits, vegetables, and grains. They also donate to environmental causes, so you even get to feel good about buying them, whether you have any kids or not!
HighKey Gluten-Free Cereal Alternatives
As we have already (modestly) noted, we also offer a delicious range of gluten-free cereals and other treats! Here are a few of our favorites you just have to try:
- HighKey Keto Cinnamon Spice Instant Hot Cereal – Our Cinnamon Spice is a popular gluten-free cereal in our range and has one of the lowest net carb ratings – just 1g per serving. With 9g of protein and 14g of fat, it’s a great choice for those on keto that also need a certified gluten-free breakfast.
- HighKey Keto Cocoa Almond Hot Cereal – Designed to be easy to eat whether on the go or at home, this cocoa almond flavor is a massive hit with our customers. Our instant hot cereals are made with hemp, flax, chia, and sunflower seeds, and are gluten-free, grain-free, healthy, and contain just 1g of sugars – none added. With 4g of fiber and less than 2 g of net carbs, they’re perfect for those on a strict no-sugar diet, following keto, or just looking for a low-carb alternative to oatmeal. This cereal does contain dairy, soy, and tree nuts, however, so may not be suitable for those with allergies or on a vegan diet.
- HighKey Strawberries and Cream Instant Hot Cereal – Prefer something fruity for breakfast? Our Strawberries and Cream Instant Hot Cereal is a great alternative to our chocolate and spiced flavors. With a whopping 9g of protein for 2g net carbs, it’s a great choice for those looking for a healthy gluten-free breakfast they can eat wherever they are, provided they have a little hot water!
- HighKey Keto Maple Brown Sugar Hot Cereal – Yep, we managed to replicate the delicious taste of maple syrup without adding any real syrup or sugar. Our Maple Brown Sugar is gluten-free, contains just 3g of net carbs, and uses keto friendly sweetener which won’t elevate your blood sugar levels. And, like our other cereals, we’ve packed it with 9g of protein.
- HighKey Breakfast Range – If you’re looking for something other than cereal – perhaps something a bit more indulgent for the weekends – we also have gluten-free pancake and waffle mix, chocolate gluten-free pancake and waffle mix, and gluten-free granola, all with the same great benefits of our hot cereals (they’re low carb and packed with protein)! See our full range here.
Recipes for Gluten-Free Cereal
As we’ve mentioned a few times already, if you’re gluten-free you can also make your own cereal at home to best suit your personal preferences and dietary needs. Here are a few of our favorite gluten-free homemade cereal recipes:
- Paleo Cinnamon Toast Crunch – This homemade Cinnamon Toast Crunch recipe is gluten-free, dairy-free, grain-free, paleo, and vegetarian, and takes just 6 ingredients to make. It does take a little time to put together (about an hour total) but one batch should set you up for the week ahead. All you need is almond flour, coconut flour, coconut sugar, salt, cinnamon, an egg white, coconut oil, and some seasonings. If you have some experience you can likely swap the sugar for sweetener and the egg white for a vegan alternative to make it more keto and vegan-friendly.
- Easy Gluten-Free Granola – Yes, gluten-free granola is the easiest thing to find in-store, but you also shouldn’t have to pay a premium for gluten-free granola if you don’t want to – the next best thing is to make it yourself. This easy Gluten-Free Granola recipe takes just under an hour to put together but you can completely tailor it to suit your likes and dislikes.
- Gluten-Free Cookie Crisp – Should you be eating cookies for breakfast? Probably not, but this Gluten-Free Vegan Cookie Cereal may tempt you to give it a try. Of course, they aren’t keto (46g of carbs per ½ cup serving), or low sugar (15g) but they are a nice treat to make for a gluten-free kid’s birthday. Of course, you could swap out the sugar for sweetener and the flour for almond or coconut flour to make it much healthier.
- 3-Ingredient Chocolate Cereal – This vegan, gluten-free Chocolate Cereal is made with just 3 ingredients and is actually pretty healthy! All you need is certified gluten-free rolled oats ground, or ground gluten-free oat flour, cocoa powder, and date paste (which you can make yourself with some Medjool dates). When you’re done you’ll have little balls of gluten-free chocolatey goodness.
- Homemade Grape Nuts Cereal – If you’re one of those people that adores Grape Nuts (they are out there!) you may want to take a stab at making it for yourself! This Grape Nuts recipe is grain-free, gluten-free, and paleo. All you need is almond flour, coconut flour, baking soda, sea salt, coconut milk, honey (though we prefer an alternative natural sweetener) and vanilla.
As you’ve read above, finding gluten-free cereal is possible and it’s actually easier when you’re looking for healthy keto cereals instead of the intense sugary ones! Whether your searching the Walmart shelves for gluten-free cereal or shopping online to order your cereal, make sure you read the ingredient list and you will likely be surprised by the delicious, gluten-free cereal options available. So get trying!
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