I am currently in a phase of exploring cold cereals. Maybe it’s because the sun is coming out (finally!) and that makes me less interested in warm food.

It’s amazing how much sugar is in cereal. It’s so hard to find sugar and flour free cereal in this crazy world, even so called “healthy cereals” and natural food cereal isles are full of sweeteners.

Luckily, there are a few that we can eat (see below). They are pretty bland on their own though, so you’ve gotta make the toppings interesting.

Cereal is a great option for quick breakfasts, traveling, camping, and any other situations where you don’t have a way to cook food.

Here is a general breakfast cereal formula with measurements and categories.

Everyday Cereal Bowl

  • Servings: Makes 1 Serving
  • Print

Each Serving Contains:

  • 1 Grain
  • 1 Protein
  • 1 Fruit



  • 1 oz dry cereal (see sugar & flour free brands below)


  • 1 oz nuts & seeds (1/2 protein)
    • Try sliced almonds, pecans, pumpkin seeds, chia seeds, flax meal, hemp seeds, walnuts, sunflower seeds, or pistachios
  • 4 oz plant-based milk or yogurt (1/2 protein)
    • Try unsweetened hemp, oat, soy, or almond milk


  • 6 oz fruit
    • Try strawberries, bananas, pears, peaches, mangos, raspberries, and blueberries

Condiments (Freebies)

  • Cinnamon
  • Vanilla

Notes for Maintenance

  • Grain Additions: Increase cereal amount.
  • Protein Additions: Increase milk or add yogurt. I like to use 4 oz of milk and 2 oz yogurt, and up the nuts and seeds to 1.5 oz.
  • Fat Additions: Increase nuts.

Here is a list of some sugar and flour free brands of breakfast cereal.

Ezekiel Cereals

(Although steer clear of the one with raisins)

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Shredded Wheat

Shredded wheat comes in all kinds of sizes, from huge, to medium, to mini.

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Puffed Grains

Try puffed rice, corn, kamut, quinoa, and wheat. 1 oz gets you a ton of volume.

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Uncle Sam’s Cereal

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Fiber One

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Erewhon Cereals

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In general, look for cereals without sugar or sweetener added, with just one or two ingredients. If there is a little bit of sweetener, I have found that personally less than 2 grams of sugar in one serving hasn’t been triggering for me.

I never used to eat cereal. I had a false belief that cereal wasn’t as filling as oatmeal. Probably because I used to eat cereal loaded with sugar and that would cause a blood sugar roller coaster. Not with my cereal bowl these days! Today, my breakfast cereal gets me easily through the morning all the way until lunch, no different than my normal oatmeal. Lesson learned!