Biggest struggles of a gluten-free diet: no bread, no pizza, and no morning bowl of cereal. (Womp, womp.)
Except, you're wrong. There are actually plenty of gluten-free cereal options out there to satisfy your Cap'n Crunch craving. “Cereals made of corn, quinoa, amaranth, buckwheat, sorghum, millet, amaranth, teff, rice, and gluten-free oats are naturally gluten-free,” says Suzanne Dixon, RD, with The Mesothelioma Center in Orlando, Florida.
Gluten can be sneaky, hiding in all sorts of places, under all kinds of names. If you see: wheat, wheat berries, duram, tritical, emmer, semolina, farina, farro, graham, spelt, khorasan, kamut, einkorn, rye, barley, brewer's yeast, wheat starch, malt, malted barley flower, malt extract or syrup, malt flavoring, or malt vinegar on your cereal's nutrition label, chances are there’s gluten inside that box.
And if you’re choosing an oat-based cereal, read the label to make sure the product is certified gluten-free—while oats are naturally gluten-free, many are processed in the same factories as gluten-containing grains. “In these cases, the oats are not truly gluten free. You need to avoid them if you're following a 100 percent gluten-free diet,” says Dixon.
Besides looking for the gluten-free label, you should also check to see if it includes nutrients that are often harder to get while on a gluten-free diet, such as B vitamins (niacin, riboflavin, and niacin) folate, fiber and iron. "Removing the wheat (as well as barley and rye) makes getting adequate intake of these nutrients a challenge, and one way to help meet this need is through a healthy cereal choice," explains Pam Cureton RD, LDN, member of the Grain Foods Foundation’s scientific advisory board.
If you feel like the healthier options are less tasty, Cureton recommends making a personal mix of cereal. "If you’re used to eating sugary cereals and are having trouble switching to a lower-sugar, high-fiber cereal it’s often helpful to make a mix of cereals by combining a small amount of the sweet with the healthier choice and adding some fruit for additional sweetness, fiber, and vitamins."
To be totally safe though, you can't go wrong with any of the following options. Look for these delicious nutritionist-approved gluten-free cereals next time you're stocking up at the store.
1
Best Texture
Barbara's Bakery Puffins Protein, Berry Burst
1
Best Texture
Barbara's Bakery Puffins Protein, Berry Burst
Free of high-fructose corn syrup, refined white sugar, and hydrogenated oils, this gluten-free breakfast cereal has delicious bursts of berries and a puffed texture to feel like a treat, saysKelly Springer, RD.
Per 1 cup serving (40 g): 140 calories, 1 g fat, 0 g sat fat, 30 g carbs, 14 0mg sodium, 9 g sugar, 3 g fiber, 6 g protein
This cereal is so decadent it’ll feel like dessert for breakfast. Since the primary ingredient is coconut, this cereal"has a high fat content,which helps you stay full longer,” says Dixon.
Per ½ cup: 160 calories, 11 g fat, (11 g sat fat), 14 g carbs, 5 g sugar, 15 mg sodium, 5 g fiber, 0 g protein
3
Best For Chocolate Lovers
Love Grown Chocolate Power O's
3
Best For Chocolate Lovers
Love Grown Chocolate Power O's
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This gluten-free cereal is actually made from beans, rather than grains. “I love that it has four grams of fiber and six grams of protein per cup," says Michalczyk. "This will help keep you fuller for longer and aid in digestion.”
Per 1cup serving: 130 calories, 1.5 g fat, (0 g sat fat), 23 g carbs, 2 g sugar, 10 mg sodium, 4 g fiber, 6 g protein
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4
Best Low-Sugar Cereal
Barbara's Organic Brown Rice Crisps Cereal
4
Best Low-Sugar Cereal
Barbara's Organic Brown Rice Crisps Cereal
“Made with just three simple ingredients, this cereal is a nice gluten-free option that's lower in sugar than other traditional breakfast cereals,” says Michalczyk. Bonus: It contains abit of protein, to help you kick off the day.
Per 1/3 cup serving: 150 calories, 1 g fat, (0 g sat fat), 33 g carbs, 1 g sugar, 95 mg sodium, 1 g fiber, 3 g protein
5
Best High Fiber Cereal
Nature's Path Sunrise Crunchy Vanilla Cereal
5
Best High Fiber Cereal
Nature's Path Sunrise Crunchy Vanilla Cereal
“Made with corn meal, brown rice flour, and quinoa, this cereal is gluten-free and deliciously crunchy," says Michalczyk. "The entire ‘Sunrise’ line from Nature's Path is gluten-free, so you're sure to find a flavor you like.” It’s also a good source of fiber to keep you feeling full and satisfied.
Per 2/3 cup serving: 110 calories, 1 g fat, (0 g sat fat), 25 g carbs, 6 g sugar, 135 mg sodium, 3 g fiber, 2 g protein
6
Best Vegan Cereal
purely elizabeth Purely Elizabeth Ancient Grain Original Granola
6
Best Vegan Cereal
purely elizabeth Purely Elizabeth Ancient Grain Original Granola
“Gluten-free, organic, and vegan, this granola makes for a great cereal or topping on smoothies and yogurt,” says Michalczyk. Plus, ingredients likepuffed amaranth, millet flakes, quinoa flakes, and chia seeds (all organic!) give this cereal a great texture.
Per 1/3 cup serving: 140 calories, 6 g fat, (3.5 g sat fat), 20 g carbs, 6 g sugar, 125 mg sodium, 2 g fiber, 3 g protein
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7
Best For Pairing With Milk
Nature's Path Nature’s Path Golden Turmeric Cereal
7
Best For Pairing With Milk
Nature's Path Nature’s Path Golden Turmeric Cereal
If you're looking for something with a spicy, cinnamon kick, try this turmericcerealmadewithcrunchycoconutflakes.
"Deliciouslywarming, the combination of turmeric and organic spices turns your milk a gorgeous golden hue and makes awonderful morning tonic drink," says Cureton.
Per 1 cup serving: 160 calories, 1.5 g fat, (1 g sat fat), 34 g carbs, 7 g sugar, 190 mg sodium, 2 g fiber, 2 g protein
8
Best Blended Cereal
Bob's Red Mill Gluten Free Muesli Cereal
8
Best Blended Cereal
Bob's Red Mill Gluten Free Muesli Cereal
This gluten-free muesli from Bob's Red Mill is a great healthy option because it's made with whole-grain oats and is low in sugar. “Sometimes with gluten-free cereals you miss out on taste and texture, but the dried apples, coconut, and pumpkin seeds add both, along with nutrition,to this great cereal option,” says Maggie Michalczyk, RD.
Per 1/4 cup serving: 120 calories, 3.5 g fat, (1 g sat fat), 19 g carbs, 4 g sugar, 0 mg sodium, 3 g fiber, 3 g protein
9
Best Crunchy Taste
Bakery On Main Gluten-Free, Non GMO Granola, Cranberry Almond Maple
9
Best Crunchy Taste
Bakery On Main Gluten-Free, Non GMO Granola, Cranberry Almond Maple
“This gluten-free granola is great to eat with your milk of choice, or just by itself,"says Michalczyk."Multigrain crispsand bean crisps add a nice crunch to this cereal, andit comes in many different flavors.” The cranberry and almond give it a little sweetness to satisfy a sugar craving.
Per 3 cup serving: 140 calories, 6 g fat, (0.5 g sat fat), 19 g carbs, 7 g sugar, 10 mg sodium, 2 g fiber, 2 g protein
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10
Best For The Whole Family
General Mills Cereal Corn Chex Gluten-Free Cereal
10
Best For The Whole Family
General Mills Cereal Corn Chex Gluten-Free Cereal
Remember the stuff you used to eat as a kid? Well, the good news is you can dig into Chex again, evenif your diet excludes gluten. “Chex is made with whole-grain corn, making it gluten-free," says Michalczyk. "As always, be sure to check the label to make sure that it says ‘gluten-free.’” They also make a wheat variety, and it's easy to grab the wrong box when shopping in a hurry.
Per 1 cup serving: 120 calories, 0.5 g fat, (0 g sat fat), 26 g carbs, 3 g sugar, 220 mg sodium, 2 g fiber, 2 g protein
11
Best Sweetened Cereal
Nature's Path Nature’s Path Fruit Juice Corn Flakes
11
Best Sweetened Cereal
Nature's Path Nature’s Path Fruit Juice Corn Flakes
Fruit juice corn flakes might sound a bit odd at first, but don't worry these are tasty. The name just refers to the sweetened pear juice the cereal is coated in."Naturally sweetened with organic pear juice, this cereal is made with only three simple, whole foodingredients: corn meal and/or yellow corn flour, grape, and/or pear juice concentrate, and seasalt. This gives it a wholesome taste and natural sweetness," Cureton says.
Per 1 cup serving: 160 calories, 0 g fat, (0 g sat fat), 36 g carbs, 4 g sugar, 170 mg sodium, 1 g fiber, 3 g protein
12
Best Hot Cereal
Bob's Red Mill Gluten Free Oat Bran
12
Best Hot Cereal
Bob's Red Mill Gluten Free Oat Bran
"Gluten-free oats are my go-to because they are whole grain and nutrient-rich. They are also incredibly versatile, with a rich and hearty taste that’s great with some fresh fruit," Cureton says. For a quick, tasty breakfast, whip these up and add in some maple syrup and butter.
Per 1/3 cup serving: 150 calories, 2.5 g fat, (0.5 g sat fat), 28 g carbs, 0 g sugar, 0 mg sodium, 4 g fiber, 5 g protein
Isadora Baum
Isadora Baum is a freelance writer, certified health coach, and author of 5-Minute Energy. She can't resist a good sample, a margarita, a new HIIT class, or an easy laugh. Learn more about her on her website: isadorabaum.com.
Jasmine Gomez
Commerce Editor
Jasmine Gomez is the Commerce Editor at Women’s Health, where she cover the best product recommendations across beauty, health, lifestyle, fitness, and more. When she's not shopping for a living, she enjoys karaoke and dining out more than she cares to admit. Follow her @JazzeGomez.