Fiona is the editor of Plantpuree, a website that celebrates vegan living. With over 20 years in diet & fitness, fashion, and beauty, she brings a wealth of knowledge and a unique perspective to her work and writing on veganism.
Estimated reading time: 21 minutes
Being vegan is difficult enough, but finding a healthy vegan cereal that meets all your needs is quite a task! With thousands of cereals on the market, searching for the right one can feel like a full-time job. And if you need a vegan cereal with specific nutritional requirements such as gluten-free or high protein – the task becomes even more daunting.
Worry not! This vegan cereal guide is designed to help you figure out what your best options are. We’ll explain the different types of vegan cereals available, what to look for on the nutritional label, what to avoid, and provide tips for finding the right cereal to meet your needs.
So whether you’re new to a vegan diet or are looking for variety in your breakfast routine, keep reading for all the information you need to find the healthiest vegan cereal for you!
Table of Contents
How Strict is Your Definition of Veganism?
Despite the fact that most cereals are composed of fiber-rich, plant-based cereal grains, not all cereals are vegan or healthy. Some well-known cereal brands in the market contain a number of animal ingredients that aren’t always immediately obvious unless you know what to look for.
Examples of hidden animal ingredients are in, for example, vitamins and flavorings which we’ll talk about in more detail later. And if you’re a strict vegan, cross-contamination is possible during production.
You can only be absolutely sure there is no risk of contamination if the cereal has been certified vegan by a third-party organization such as The Vegan Society or a vegan certification program such as Beveg. (1,2)
That said, if you are a vegan purely focusing on your health and dietary needs and less concerned about animal exploitation, you might find it acceptable to consume cereals with minute traces of animal ingredients in them.
For example, Bran Buds, a cereal highly rated for it’s health benefits,(3) contains a trace of animal derivatives in their Vitamin D as do many brands of porridge and oatmeal. Some vegans think that’s okay. However, ethical vegans disagree on the basis that the process of manufacturing such ingredients inevitably involves some kind of animal exploitation – even if it’s only very small amounts.
Here’s PETA’s view on tiny amounts of animal derivatives in food:
People who have made the compassionate decision to stop eating animal flesh, eggs, and dairy products may wonder if they need to read every ingredient to check for tiny amounts of obscure animal products. Our general advice is not to worry too much about doing this. The goal of being vegan is to help animals and reduce suffering; this is done by choosing a bean burrito or a veggie burger over chicken flesh, or choosing tofu scramble over eggs, not by refusing to eat an otherwise vegan food because it has 0.001 grams of monoglycerides that may possibly be animal-derived. (4)
There’s no right or wrong answer to this issue. It all comes down to your personal definition of veganism and what you’re willing or not willing to consume.
For this article, I’ve assumed the stricter definition of veganism. All the vegan cereals I’ve suggested are 100% free of animal ingredients and derivatives.
Non-Vegan Ingredients in Cereals To Avoid
We all know egg, butter, and milk are common non-vegan ingredients. However, less obvious animal by-product ingredients like honey, carmine, vitamin D3, natural flavorings, and sugar (yes, really!) can be found in some brands of cereal and cause issues for vegans. There are also plant-based ingredients like palm oil and corn syrup which are technically vegan but have an impact on biodiversity and wildlife.
Fortified cereals with Vitamin D3 are a problem. This vitamin is typically derived from sheep’s wool via lanolin and although some brands may use plant-derived Vitamin D2 it’s not always obvious and you may want to contact the brand. Examples of cereals that use plant-derived vitamin D are Ready Brek and Oatibix Flakes. That said, most brands use vitamin D3. (5)
Sugar is usually produced from sugar cane, sugar beets, or coconuts. All-natural and appropriate for a vegan diet, none of these ingredients on their own pose any problems for healthy vegans as long as the sugar levels aren’t too high.
However, it’s during the refining process that sugar becomes a non-vegan ingredient.
Sugar cane may be processed using bone char, which is made from animal bones heated at high temperatures. Bone char is widely used commercially to filter and whiten sugar. Generally, you are unlikely to notice a reference to bone char in the ingredients lists. Many brands simply refer to it as natural carbon if mentioned at all.
Bone char filters are common in the US sugar industry, which has implications for vegan breakfast cereals. Brands in the UK and EU don’t use bone char as a decolorizing filter, and Australia and New Zealand have outright banned it.
If you are buying a vegan cereal manufactured in the US with added sugar, unless the sugar is organic, it’s likely that bone char filters have been used. However, the amount present in the cereal will be minute and as mentioned previously, many vegans do consider it acceptable to consume these products with minute traces of animal derivatives.
Is it true that organic sugars are not filtered with bone char?
Yes. The use of bone char to filter organic USDA certified sugar is not allowed. (6) If the sugar you want isn’t certified organic, look for words such as “unrefined” or “made from beets.”
You might be surprised how many popular cereals contain some form of dairy, such as casein, nonfat milk powder, or whey protein isolates. These products can be found in a wide range of breakfast foods, including cereal and granola bars.
Non Vegan Cereals Containing Dairy To Avoid
- All Bran Fibre Crunch Berry Burst
- All Bran Golden Crunch
- Alpen No Added Sugar Muesli
- Alpen Original Muesli
- Coco Pops Rocks
- Coco Pops White Chocs
- Crunchy Nuts Bites Honey & Nut Flavoured
- Crunchy Nut Chocolate Clusters
- Crunchy Nut Honey & Nut Clusters
- Crunchy Nut Clusters Peanut Butter Clusters
- Crunchy Nut Granola Caramelised Hazelnuts
- Crunchy Nut Granola Nut & Chocolate
- Krave Milk Chocolate Cereal
- Krave Chocolate and Hazelnut Cereal
- Quaker Oat So Simple Apple & Blueberry Porridge Pot
- Quaker Oat So Simple Golden Syrup Porridge Pot
- Quaker Oat So Simple Original Porridge Pot
- Quaker Oat So Simple Sweet Cinnamon Porridge Pot
Honey is a sweetener that’s made by bees from the nectar of flowers. Because it requires insects to produce it, some vegans consider it off-limits. However, many vegans do consider it acceptable to consume products with a minute trace amount of honey. (7)
While some cereals may use honey as a sweetener, others may use maple syrup or agave nectar instead. These are all vegan-friendly alternatives and can be used for baking or sprinkled on top of your cereal for extra sweetness.
Non Vegan Cereals Containing Honey To Avoid
- Crunchy Nuts Bites Honey & Nut Flavoured
- Crunchy Nut Chocolate Clusters
- Crunchy Nut Honey & Nut Clusters
- Golden Nuggets
- Honey Monster Wheat Puffs
- Jordan’s Super Nutty Granol
- Shredded Wheat Honey Nut Cereal
Carmine is a red food coloring that’s made from crushed cochineal insects. An example of a cereal containing carmine is Kelloggs Froot Loops in Australia.
Some brands of cereal, such as Kellogg’s, use gelatin in their products. Gelatin is made from animal parts. Cereals that contain gelatin include Kelloggs Frosted Mini Wheats and Kelloggs Rice Krispies Treats Cereal. (8)
Some vegans avoid palm oil because it is often produced in a way that destroys the habitats of animals like the orangutan, pygmy elephant and Sumatran rhino. (9)
However, some brands do use sustainable palm oil which avoids deforestation and is acceptable to vegans. If you see tocopherols listed in the ingredients, it may be derived from palm oil and worth emailing the brand for more information. (10)
Although Corn Syrup is technically vegan, some strict vegans may choose to avoid it. The FDA states that 92% of corn in the United States is genetically modified. (11) Some vegans feel this harms biodiversity. (12)
A good example of a popular non-vegan cereal containing corn syrup is General Mills Cocoa Puffs.
Natural favors are a popular food additive, but vegans may be confused by the FDA definition because it encompasses both plant- and animal-derived components. As a result, many vegans avoid products with natural flavors to avoid unintentionally ingesting an item that contains animal ingredients. (13)
What Does Organic or Natural mean for Healthy Vegan Cereals?
The terms “organic” and “natural” are often used interchangeably, but they actually have different meanings when it comes to food labeling. In general, organic foods are those that are grown without the use of synthetic pesticides, herbicides, or fertilizers.
Natural foods, on the other hand, can be both organic and non-organic. The term “natural” simply means that the food has not been artificially processed or altered in any way.
So, what does this mean for healthy vegan breakfast cereals?
Most cereals are made from plant-based cereal grains, such as oats and rice. However, some of these grains can be contaminated with pesticides or herbicides. Choosing organic cereals is a great way to avoid this problem, while also supporting sustainable farming methods.
However, not all organic cereals are vegan or healthy, so you’ll still need to check the ingredients list to be sure. Natural cereals may or may not be vegan, depending on their ingredients.
Is Vegan Cereal Healthy?
There’s no simple answer to this question. Some vegan cereals are healthy, while other have been defined by the UK government as “the perfect junk food”, due to their high sugar content and lack of nutritional value. (14) It all depends on the ingredients and how they’re processed.
One way to figure out if a cereal is healthy is to look at the ingredients list. Ingredients are listed in descending order of quantity, so if sugar appears near the top, that’s a red flag.
You should also check out the nutrition label and go for cereals with minimal added sugars and plenty of fiber. See further down the post for a list of healthy vegan cereals to keep you on track.
What To Look For on The Nutrition Label
- Calorie Intake –Ideally, a healthy vegan cereal should provide 20-25% of your total recommended intake – both calories and nutrients (15)
- Whole Grains – Choose cereal made mostly of whole grains, which should be listed as the first ingredient and undergo little or no processing. (16)
- Low Sugar –Ideally, you should choose a cereal with under 5 grams of sugar per serving. (17)
- High Fiber –Aim for at least three grams of fiber per serving to optimize gut health (18)
- Plant-based Protein –Look for vegan cereals that have a source of plant-based protein (like pea or lentil protein) or plant-based fats (like sunflower seeds). Choose a cereal with around 8g or more per serving. (19)
The verdict: vegan cereals can be extremely healthy, but it all comes down to the ingredients. Choose whole grains, avoid added sugar, and check the labels for sources of plant-based protein and fat. With a little bit of knowledge, you can easily find a vegan cereal that’s nutritious and delicious.
Healthy Vegan Cereals
Vegan breakfast cereals can vary widely in terms of their nutritional content. However, one area where they tend to excel is fiber content. Many healthy vegan cereals are made with whole grains and other high-fiber ingredients that can help you start your day feeling full and satisfied.
For an additional nutritional boost to your cereal add more protein and fiber by sprinkling nuts, seeds, or blueberries on top. Not only will it make your cereal more filling, but it’ll also give you a dose of healthy fats, vitamins, and minerals.
To save you from scrutinizing numerous nutritional labels, here are some of our top picks for healthy vegan cereals based on levels of sugar and dietary fiber.
US Healthy Vegan Cereal Options
Uncle Sam Original Wheat Berry Flakes Cereal
Uncle Sam Wheat Berry Cereal has 3 grams of fiber, 9g of protein, and zero sugar. With only FOUR ingredients it is a vegan powerhouse! You can eat it as is or add it to other breakfast cereals for a nutritional boost.
Ingredients: Whole Grain Wheat, Flax Seed, Barley Malt, Salt
Nutrition per 3/4 cup serving: 220 calories, 6g fat, 140mg sodium, 37g carbs, 0g sugar, 3g fiber, 9g protein
Fiber One Original Bran
Ingredients: Whole grain wheat, corn bran, modified wheat starch, color (caramel color and annatto extract), guar gum, cellulose gum, salt, baking soda, sucralose, natural flavor, calcium carbonate, vitamin c, iron and zinc, vitamin b6, vitamin b1, vitamin b2, folic acid, vitamin b12. Contains wheat ingredients
Nutrition per 2/3 cup serving: 90 calories, 1g fat, 140mg sodium, 34g carbs, 0g sugar, 18g fiber, 3g protein
Kashi Organic Cinnamon Harvest Breakfast Cereal
Kashi cereal is organic and non-GMO verified which means it contains no harmful pesticides or insecticides. Plus, with 7 grams of fiber and 7 grams of protein, Kashi Organic Cinnamon Harvest will help to keep you full and healthy. It is higher in sugar than Fiber One and Uncle Sam, however it has zero fat and sugar.
Ingredients: Whole grain wheat, cane sugar, cinnamon, natural flavor
Nutrition per 61g serving: 200 calories, 0g fat, 0mg sodium, 48g carbs, 9g sugar, 7g fiber, 7g protein
Ingredients: Whole Grain Wheat Flour, Malted Barley Flour, Salt, Dried Yeast. Vitamins and Minerals: Reduced Iron, Vitamin B3, Zinc Oxide, Vitamin B6, Vitamin B1, Folic Acid.
Nutrition per 1/2 cup serving: 210 calories, 1g fat, 270mg sodium, 47g carbs, 5g sugar, 7g fiber, 6g protein
Post Original Shredded Wheat is completely sugar-free, so you won’t experience that mid-morning sugar crash. With six grams of fiber per serving, it’s a filling option you’ll find yourself reaching for day after day.
Ingredients: Whole Grain Wheat
Nutrition per 1 cup serving: 170 calories, 1g fat, 10mg sodium, 40g carbs, 0g sugar, 7g fiber, 6g protein
UK Healthy Vegan Cereal Options
Ingredients: Wholegrain Wheat (95%), Malted Barley Extract, Sugar, Salt, Niacin, Iron, Riboflavin (B2), Thiamin (B1), Folic Acid
Nutrition Per 2 Biscuit Serving: 136 calories, 0.8g fat, 0.1g sodium, 26g carbs, 1.6g sugar, 3.8g fiber, 4.5g protein
Ingredients: Whole Grain Wheat (96.1%), Sugar, Invert Sugar Syrup, Barley Malt Extract, Salt, Molasses, Iron, Vitamin B3, B5, B9, B6, B2
Nutrition per 40g serving: 146 calories, 0.7g fat, 0.29g sodium, 28.2g carbs, 5g sugar, 4.8g fiber, 4.3g protein
Lizi’s Low Sugar Granola
Ingredients: Wholegrain Oat Flakes (65%), Nuts (12%) (Almond Pieces, Cashew Nut Pieces, Hazelnut Pieces, Walnut Pieces), Rapeseed Oil, Seeds (7%) (Pumpkin, Sunflower), Desiccated Coconut, Fructose, Black Treacle
Nutrition per 40g serving: 146 calories, 0.7g fat, 0.29g sodium, 28.2g carbs, 5g sugar, 4.8g fiber, 4.3g protein
Scotts Porridge Oats
Ingredients: 100% Oats
Nutrition per 40g serving: 150 calories, 3.2g fat, 0g sodium, 24g carbs, 0.4g sugar, 3.6g fiber, 4.4g protein
Fortified Vegan Cereals With Vitamin B12
Fortified vegan cereals are a good source of essential nutrients for vegans, as they often contain important vitamins and minerals that can be difficult to get from a plant-based diet alone. These nutrients include protein, calcium, iron, vitamin B12, and more, all of which are needed to support optimal health and energy levels. Choose a cereal from the following list and of course, don’t forget to pair your cereal with a good, fortified vegan milk.
Ready Brek – Calcium, Niacin, Iron, Riboflavin (B2), Vitamin B6, Thiamin (B1), Folic Acid, Vitamin D (plant based), Vitamin B12
Oatibix Flakes – Niacin, Iron, Pantothenic Acid (B5), Thiamin (B1), Riboflavin (B2), Vitamin B6, Folic Acid, Vitamin B12
Asda Bran Flakes – Niacin (B3), Iron, Pantothenic Acid, Thiamin (B1), Riboflavin, Vitamin B6, Folic Acid, Vitamin
Tesco Malt Wheats Cereal – Niacin, Iron, Pantothenic Acid, Thiamin, Riboflavin, Vitamin B6, Folic Acid, Vitamin B12
Fuel Chocolate Chunks Granola – (Niacin (B3), Vitamin E, Pantothenic Acid (B5), Vitamin B6, Riboflavin (B2), Thiamin (B1), Folic Acid (B9), Vitamin B12)
Gluten-Free Vegan Cereal
If you are vegan and coeliac or gluten sensitive, finding a healthy and delicious breakfast cereal can be challenging. However, there are a variety of vegan cereals that are also gluten-free, allowing you to enjoy the nutritional benefits without having to worry about your dietary restrictions.
Many are typically made with wholesome, nutrient-dense ingredients like nuts, seeds, and dried fruits that provide a variety of vitamins and minerals.
US Gluten Free Vegan Cereal Options
Purely Elizabeth Ancient Grain Granola
Ingredients: Organic Gluten-Free Oats, Organic Coconut Sugar, Organic Raw Virgin Coconut Oil, Organic Sunflower Seeds, Organic Puffed Amaranth, Organic Quinoa Flakes, Organic Chia Seeds, Organic Cinnamon, Salt
Nutrition per 1/3 cup serving: 130 calories, 5g fat, 130mg sodium, 19g carbs, 7g sugar, 2g fiber, 3g protein
Arrowhead Mills Puffed Brown Rice
Ingredients: 100% Wholegrain Rice
Nutrition per 3/4 cup serving: 50 calories, 0g fat, 0mg sodium, 12g carbs, 0g sugar, 1g fiber, 1g protein
Cascadian Farm Organic Fruitful O’s
Ingredients: Whole Grain Oats, Corn Meal, Cane Sugar, Tapioca Syrup, Oat Fiber, Wheat Starch, Sea Salt, Sunflower Oil, Color (Elderberry Juice Concentrate, Carrot Concentrate, Pumpkin Concentrate, Annatto, Apple Concentrate), Natural Flavor, Dextrose, Vitamin E
Nutrition per 1 cup serving: 150 calories, 1.5g fat, 170mg sodium, 32g carbs, 11g sugar, 4g fiber, 2g protein
KIND Healthy Grain Clusters Cinnamon Oat
Ingredients: Oats, Cane Sugar, Brown Rice, Chicory Root Fiber, Flax Seed, Canola Oil, Buckwheat, Millet, Amaranth, Molasses, Cinnamon, Quinoa, Brown Rice Syrup, Sea Salt, Vitamin E
Nutrition per 2/3 cup serving: 130 calories, 7g fat, 50mg sodium, 42g carbs, 5g sugar, 9g fiber, 5g protein
UK Gluten Free Vegan Cereal Options
Nature’s Path Organic Gluten-Free Sunrise Crunchy Maple
Ingredients: Wholegrain Cornmeal, Raw Cane Sugar, Brown Rice Flour, Cornmeal, Yellow Corn Flour, Inulin, Quinoa Puffs, Maple Syrup (2.8%), Flaxseed(1.6%), Natural Maple Flavour, Buckwheat Flour, Quinoa, Sea Salt, Amaranth, Molasses, Antioxidant: Tocopherol-Rich Extract
Nutrition per 30g serving: 110 calories, 1g fat, 0.33g sodium, 25g carbs, 7g sugar, 3g fiber, 2g protein
Lizi’s Gluten Free Granola
Ingredients: Gluten Free Oat Flakes (54%), Rapeseed Oil, Seeds (8%) [Pumpkin, Sunflower, Golden Linseed], Desiccated Coconut, Nuts (7%) [Cashew Nut Pieces, Hazelnut Pieces, Almond Pieces, Walnut Pieces], Fructose, Black Treacle, Chicory Fibre
Nutrition per 50g serving: 255 calories, 14.7g fat, 0.02g sodium, 23.1g carbs, 4.6g sugar, 4.5g fiber, 5.5g protein
Nature’s Path Gorilla Munch Corn Puffs
Ingredients: Whole Grain Cornmeal, Cornmeal, Raw Cane Sugar, Sea Salt,
Nutrition per 30g serving: 120 calories, 1g fat, 0.20g sodium, 27g carbs, 8g sugar, 2g fiber, 2g protein
Vegan Chocolate Cereal
Who doesn’t love chocolate cereal? It’s unfortunate that three of the most popular chocolate cereals – chocolate cheerios, coco pops, and cocoa puffs contain animal derivatives. However, there are plenty of vegan-friendly options out there that will satisfy your chocolate cravings and keep you full and energized.
US Vegan Chocolate Cereal Options
Kashi Go Chocolate Crunch Breakfast Cereal
Ingredients: Soy flakes, whole grain oats, puffed whole grain blend (hard red wheat, brown rice, barley, rye), brown rice syrup, semisweet chocolate (cane sugar, chocolate, cocoa butter, soy lecithin, vanilla extract), cane sugar, expeller pressed canola oil, acacia gum, cocoa powder, chocolate, sea salt, chocolate extract, natural flavors, rosemary extract
Nutrition per 3/4 cup serving: 210 calories, 7g fat, 120mg sodium, 32g carbs, 10g sugar, 6g fiber, 10g protein
EnviroKidz Choco Chimps Chocolate Puffs Organic Cereal
Ingredients: Whole grain corn meal, corn meal, granulated sugar cane juice, Fair Trade cocoa, molasses, natural chocolate flavor, sea salt
Nutrition per 3/4 cup serving: 150 calories, 1g fat, 90mg sodium, 35g carbs, 9g sugar, 2g fiber, 3g protein
Purely Elizabeth Chocolate Peanut Butter Granola
Ingredients: Organic Gluten-Free Oats, Organic Coconut Sugar, Organic Raw Virgin Coconut Oil, Peanut Butter, Organic Fair Trade Dark Chocolate Chunks (Organic Cane Sugar, Organic Chocolate Liquor, Organic Cocoa Butter, Organic Vanilla Extract), Sunflower Seeds, Peanuts, Organic Quinoa Flakes, Organic Amaranth Puffs, Cacao Powder, Organic Chia Seeds, Sea Salt
Nutrition per 1/3 cup serving: 140 calories, 6g fat, 120mg sodium, 19g carbs, 6g sugar, 3g fiber, 4g protein
UK Vegan Chocolate Cereal Options
Nestle Shreddies Coco Cereal
Ingredients: Whole Grain Wheat (80.7%), Sugar, Invert Sugar Syrup, Barley Malt Extract, Fat-Reduced Cocoa Powder (1.5%), Cocoa Powder (1.0%), Cocoa Mass, Salt, Bulking Agent: Calcium Carbonate, Molasses, Flavouring, Iron, Vitamin B3, B5, B9, B6, B2
Nutrition per 40g serving: 148 calories, 0.9g fat, 0.24g sodium, 28.9g carbs, 8.9g sugar, 3.9g fiber, 3.9g protein
Weetabix Chocolate Cereal
Ingredients: Wholegrain Wheat (84%), Sugar, Plain Chocolate (7%) (Sugar, Cocoa Mass, Cocoa Butter, Emulsifier: Soya Lecithin, Flavouring), Malted BarleyExtract, Fat Reduced Cocoa Powder, Flavourings, Salt, Niacin, Iron, Thiamin (B1), Riboflavin (B2), Folic Acid
Nutrition per 2 biscuit serving: 165 calories, 1.7g fat, 0.08g sodium, 31g carbs, 7.7g sugar, 4.5g fiber, 4.5g protein
Quaker Oat So Simple Velvety Chocolate Porridge
Ingredients: Wholegrain Rolled Oats(77%), Sugar, Dark Chocolate Powder (4%) (Cocoa Powder, Cocoa Mass, Sugar), Natural Flavourings, Salt
Nutrition per 36.5g serving: 141 calories, 2.8g fat, 0.10g sodium, 24g carbs, 6.9g sugar, 2.9g fiber, 3.6g protein
Freee Gluten Free Organic Chocolate Stars
Ingredients: Maize Flour, Rice Flour, Cane Sugar, Chocolate5% (Cocoa Mass, Cane Sugar, Cocoa Butter, Natural Cocoa Powder), Cocoa, Salt, Rice Bran Extract
Nutrition per 30g serving: 120calories, 1.3g fat, 0.09g sodium, 25g carbs, 7.3g sugar, 1g fiber, 2g protein
High Protein Vegan Cereal
A high-protein breakfast helps you feel much fuller than a carb-laden breakfast (20) and assists with weight loss according to the American Society for Nutrition. (21) In recent years, a huge number of high-protein cereals including vegan options have entered the market.
Here are some of the healthiest high-protein vegan cereals based on recommended levels of sugar, protein, and fiber.
Catalina Crunch Maple Waffle Keto Cereal
Ingredients: Catalina Flour (Organic Pea Protein, Potato Fiber, Non-GMO Corn Fiber, Chicory Fiber, Acacia Fiber, Guar Gum, Turmeric), Tapioca, Catalina Oil (Organic High Oleic Sunflower Oil, Avocado Oil), Baking Powder, Natural Flavors, Sea Salt, Calcium Carbonate, Vitamin E, Monk Fruit
Nutrition per 26g serving: 90 calories, 3.5g fat, 90mg sodium, 11g carbs, 0g sugar, 6g fiber, 10g protein
Kashi GO Peanut Butter Crunch Cereal
Ingredients: Soy flakes, peanut butter (peanuts), brown rice syrup, whole grain oats, puffed whole grain blend (hard red wheat, brown rice, barley, rye), cane sugar, expeller pressed canola oil, acacia gum, molasses, sea salt, peanut oil, rosemary extract
Nutrition per 53g serving: 220 calories, 9g fat, 130mg sodium, 31g carbs, 8g sugar, 6g fiber, 10g protein
Wholesome Provisions Cinnamon Protein Cereal
Ingredients: Soy Protein Isolate, Soy Flour, Soy Protein Concentrate, Rice Flour, Sunflower Oil, Polydextrose, Cinnamon, Sucralose, Vanilla
Nutrition per single packet serving (30g): 120 calories, 3.5g fat, 150mg sodium, 8g carbs, 8g sugar, 2g fiber, 15g protein
Ingredients: Soy Protein Isolate, Tapioca Starch, Sunflower Oil, Inulin (from blue agabe), Calcium Carbonate, Cocoa with Sweeteners (Stevia, Erythritol), Isomaltooligosaccharide, MCT Oil, Salt
Nutrition per 30g serving: 114 calories, 4.3g fat, 150mg sodium, 10.4g carbs, 0.4g sugar, 2.4g fiber, 12.7g protein
Eleat High Protein Chocolate Cereal
Ingredients: Rice Flour, Soy Protein Isolate, Chicory Root Inulin, Sunflower Protein, Chickpea Flour, Sunflower Oil, Cocoa Powder, Natural Chocolate Flavour, Natural Vanilla Flavour, Salt, Sweetener (Steviol Glycosides), Rosemary Extract.
Nutrition per 50g serving: 191 calories, 5.9g fat, 0.48g sodium, 16.25g carbs, 1.2g sugar, 10.35g fiber, 13.1g protein
Budget Cereals: Supermarket Own brand Vegan Cereals
If you are on a budget (let’s face it – who isn’t in the current climate!), then supermarket own brand cereals are a great option for you. Not only do many cheaper supermarket brands regularly beat more expensive popular brands in taste tests,(22) nutritionally they are very similar and just as tasty and satisfying for breakfast. Some popular healthy, supermarket own brand vegan cereals include:
HEB Vegan Cereals
- HEB Organics Peanut Butter Dots Cereal
- HEB Shredded Wheat Cereal
- HEB Organics Toasted O’s
- HEB Organics Raisin Bran Cereal
- HEB Organics Corn Flakes
- HEB Organics Frosted Flakes
Trader Joe’s Vegan Cereals
- Trader Joe’s Grainless Granola
- Trader Joe’s Organic Fruit and Seed Granola
Aldi Vegan Cereals
- Harvest Morn Wheat Bisks
- Harvest Morn Fruit Wheats Blueberry
- Harvest Morn Fruit Wheats Apricot
- Harvest Morn Fruit Wheats Raisin
- Harvest Morn Fruit Bite Size Wheat Shreds
Tesco Vegan Cereals
- Tesco Scottish Oats Porridge
- Tesco Wheat Biscuits Cereal
- Tesco Malts Wheat Cereal
- Tesco Free From Pure Oats (Vegan and Gluten Free)
- Tesco Free From BranFlakes (Vegan and Gluten Free)
- Tesco Free From Choco Snaps Cereal (Vegan and Gluten Free)
- Tesco Free From Pure Oat Fruit Muesli (Vegan and Gluten Free)
- Tesco Free From Cornflakes (Vegan and Gluten Free)
- Tesco Free From Rice Snaps
Sainsbury Vegan Cereals
- Sainsbury’s Scottish Porridge Oats
- Sainsbury’s Wholewheat Biscuit Cereals
- Sainsbury’s Deliciously Free From Berry Granola
- Sainsbury’s Deliciously Free From Raisin and Nut Granola
Asda Vegan Cereals
- Asda Malted Wheaties Cereal
- Asda Wheat Bisks Cereal
- Asda Red Fruits Special Flakes Cereal
- Asda Special Flakes Cereal
- Asda Bran Flakes Cereal
- Asda Choclate Wheat Bisks
- Asda Sultana Bran
- Asda High Bran
- Asda Right Start
Morrisons Vegan Cereals
- Morrisons Wheat Biscuits
- Morrisons Fruit and Fibre Cereal
- Morrisons Wholewheat Muesli
How to Eat Vegan Cereal
There are endless ways to enjoy vegan cereal! Serve it with plant-based milk for a classic breakfast or snack, or get creative and use it in recipes like smoothies, energy bars, or even baking.
Here are a few of our favorite ways to eat vegan cereal:
- With plant-based milk: Try almond, cashew, soy, or coconut milk for a delicious and creamy bowl of cereal.
- In a smoothie: Add your favorite vegan cereal to a blender with plant-based milk, fruit, and greens for a nutrient-packed smoothie.
- Baked into bars or cookies: Mix vegan cereal with melted vegan chocolate, peanut butter, or other nut butter, and press into a pan or mold. Let cool and enjoy as a healthy snack or dessert.
- As a topping: Sprinkle vegan cereal on top of oatmeal, vegan yogurt, or pancakes for a crunchy topping.
The possibilities are endless! Get creative and enjoy your vegan cereal!
If you’re looking for a vegan breakfast cereal, there are a few things you’ll want to keep in mind.
- If you are short of time -look for a cereal that’s certified or labeled as vegan. This will save you the trouble of having to research each ingredient yourself.
- Consider the sugar, protein and fiber content of your cereal. Many commercial breakfast cereals are high in refined carbohydrates and other processed ingredients, which can have negative effects on your overall health.
- Try to choose a cereal with lots of whole grains, nuts, seeds and other nutritious ingredients. This will help you feel full and satisfied throughout the day, and keep your energy levels steady.
Whatever vegan breakfast cereal you choose, be sure to incorporate it into a healthy and balanced diet that includes plenty of fruits, vegetables, and other nutrient-rich foods.
Overall, when it comes to picking a healthy vegan cereal, there are many things to consider. By looking at the ingredient list and nutrition label, doing some research on the specific brand or product, and taking into account your own dietary needs, you can make an informed choice that will help you feel your best.
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Sources: Complete Guide to Vegan Cereal UK & US