The 15 Best Vegan Cereals To Stock Your Pantry
And yes, a few of your childhood faves made the list.
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There’s nothing quite like a great bowl of cereal: You can enjoy it as an easy morning pick-me-up, mid-day snack, or a post-dinner treat. And in many cases, cereal, if you choose the right one, can actually be nutritionist-approved: “[It] makes a quick and easy snack since it’s already prepared and ready to go, while being incredibly portable,” says Erin Palinski-Wade, RD and Certified Diabetes Educator.
But if you’re vegan, you’ll need to be a little more careful about which boxes you grab off the shelf. Animal-based ingredients like milk proteins and sweeteners like honey can easily sneak into your favorite brands, Palinski-Wade says. Added white sugar might also be a no-go, since it often gets its color through a refining process that uses bone char, a non-vegan animal product. While fortified cereals are a great way to boost your nutrient intake, certain nutrients, like vitamin D3, may be derived from the sheep-based product lanolin, she says.
So what should you be looking for, nutritionally speaking? Palinski-Wade says you’ll want to grab a cereal made mostly of whole grains, which should be listed as the first ingredient. Next, you’ll want to aim for at least two grams of fiber per serving, which she says optimizes satiety and gut health. You also want go with vegan cereals that have a source of plant-based protein (like pea protein) or plant-based fats (like flax). “But if they don't [contain ample protein or fiber], you can add them by sprinkling chopped nuts, seeds, or even hemp hearts on top to make it a more filling meal,” she says.
Oh, and last but not least: Don’t limit your options by sticking to cereals that only read “vegan” on the label. Palinski-Wade says some brands don’t call out specifically if they're vegan or not, so you’ll need to read ingredient labels and scan them for ingredients like whey protein or honey.
Ready to find out which vegan cereals are on the table? Right this way for 15 tasty nutritionist-approved options:
Whether enjoyed on its own or sprinkled over a smoothie bowl, Palinski-Wade loves this option since it contains 65 percent (or 18 grams) of your recommended daily intake of fiber per serving. “I have been recommending this cereal for years as a way to boost your daily intake of fiber and whole grains to help with appetite regulation and heart health, and the cereal being vegan is an added bonus,” says Palinski-Wade.
Per 1/3 cup serving: 90 calories, 1 g fat (0 g saturated), 140 mg sodium, 34 g carbs, 0 g sugar, 18 g fiber, 3 g protein
Sick of the same old flakes? Opt for Palinski-Wade’s top muesli option, which contains whole grain wheat, rolled oats, raisins, almonds and walnuts. Its fiber and protein content helps keep you feeling satisfied long after eating. With the choice of eating it hot or cold, “it provides a versatile cereal option as a meal or a snack,” she says.
Per 1/4 cup serving: 140 calories, 2 g fat (0 g saturated), 0 mg sodium, 23 g carbs, 5 g sugar, 4 g fiber, 4 g protein
purely elizabeth Purely Elizabeth Ancient Grain Granola
It doesn’t get more satisfying than Purely Elizabeth’s hearty, crunchy granola, which uses a dash of low-glycemic coconut sugar for a crash-free boost of energy, some healthy fats from coconut oil, and a delicious lineup of all-organic ingredients.
Per 1/3 cup serving: 130 calories, 6 g fat (3.5 g saturated), 135 mg sodium, 19 g carbs, 7 g sugar, 2 g fiber, 3 g protein
People who eat vegan often miss the taste of honey, but Palinski-Wade’s sweet pick is a great alternative. Made of chickpea flour and pea protein, this grain-free cereal is both high in fiber and protein and lower in carbohydrates than typical sweet options.
Per 3/4 cup serving: 120 calories, 2 g fat (0 g saturated), 0 mg sodium, 18 g carbs, 3 g sugar, 3 g fiber, 8 g protein
This a-maize-ing vegan cereal option contains a drop of sweetness from organic coconut palm sugar and a nice dose of fiber from organic buckwheat and flax. Due to its mild taste, it’s a great crunchy addition to smoothie bowls and yogurt parfaits.
Per 3/4 cup serving: 180 calories, 2 g fat (0 g saturated), 250 mg sodium, 39 g carbs, 4 g sugar, 3 g fiber, 3g protein
For those days when you’re feeling extra hungry, grab a bowl of this crunchy cereal, which boasts 10 grams of protein from wholesome plant-based ingredients like peanut butter, oats, and soy flakes.
Per 3/4 cup serving: 220 calories, 9 g fat (1 g saturated), 130 mg sodium, 31 g carbs, 10 g sugar, 6 g fiber, 10 g protein
“When you’re in the mood for a warm cereal, there’s no better choice than McCann’s Steel Cut Irish Oatmeal,” says Palinski-Wade. Because steel cut oats is their only ingredient, you can be confident this cereal is animal product-free and rich in fiber. She recommends enjoying it plain, sweetening it with cinnamon and fruit, or going the savory route with add-ons like garlic, turmeric, and roasted veggies.
Per 1/4 cup serving: 150 calories, 2.5 g fat (0.5 g saturated), 0 mg sodium, 27 g carbs, 0 g sugar, 4 g fiber, 4 g protein
Food for Life Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal
Ezekiel’s Sprouted Grain Cereal is completely sugar-free, so you won’t experience that mid-morning sugar crash. With six grams of fiber per serving and more protein than an egg, it’s a filling option you’ll find yourself reaching for day after day.
Per 1/2 cup serving: 200 calories, 3 g fat (0.5 g saturated), 190 mg sodium, 38 g carbs, 0 g sugar, 6 g fiber, 8 g protein
It’s no secret that a great bowl of cereal can be as satisfying as dessert. According to Palinski-Wade, this vegan option is the perfect choice when you’re in the mood for a sweet, indulgent cereal. She recommends enjoying it alone or even topping it over a bowl of coconut yogurt.
Per 1/4 cup serving: 140 calories, 6 g fat (1 g saturated), 55 mg sodium, 20 g carbs, 6 g sugar, 2 g fiber, 2 g protein
Made with natural ingredients like navy beans, strawberry puree, pea protein and cassava root, Forager Project’s fruity cereal provides an awesome crunch, tons of nutrients, and a nice dose of digestion-boosting fiber.
Per 1 cup serving: 110 calories, 1 g fat (0 g saturated), 0 mg sodium, 24 g carbs, 4 g sugar, 4 g fiber, 4 g protein
Going low-carb as a vegan is notoriously difficult, but Palinski-Wade’s go-to vegan keto cereal made of pea protein and fiber is a solid breakfast option. She explains that because one serving contains 14 grams of carbohydrates and nine grams of fiber, your net carbs amount to just five grams.
“This [fiber content] will help you to stay full longer and have less impact on blood sugar than similar flavored cereals that contain added sugar,” she says.
Per 1/2 cup serving: 110 calories, 5 g fat (0.5 g saturated), 110 mg sodium, 14 g carbs, 6 g sugar, 9 g fiber, 11 g protein
For the tastiest vegan take on keto cereal, opt for Lakanto’s granola made with calorie-free monk fruit and erythritol, which also can stabilize blood sugar. Coconut, sunflower seeds and almonds give it a decadent, nutty taste.
Per 1/2 cup serving: 160 calories, 14 g fat (8 g saturated), 65 mg sodium, 10 g carbs, 0 g sugar, 4 g fiber, 3 g protein
“Sometimes you just want a cereal that reminds you of being a kid but without all the added sugar and this cereal hits the mark,” says Palinski-Wade. She appreciates that it contains six grams of fiber per serving, accounting for 40 percent of your recommended daily whole grain intake.
Per 2/3 cup serving: 90 calories, 1 g fat (0 g saturated), 150 mg sodium, 26 g carbs, 6 g sugar, 6 g fiber, 2 g protein
There’s nothing like sweet and tart raisins to pep you right up in the morning. Paired with omega 3-rich flax seeds and oat bran, you also get a major source of fiber and a moderate amount of protein that’s sure to tide you over ‘til lunch.
Per 1 1/4 cup serving: 210 calories, 2.5 g fat (0 g saturated), 210 mg sodium, 45 g carbs, 13 g sugar, 9 g fiber, 6 g protein
This cereal is perfect for the whole family because of its fun animal packaging, nostalgic taste, and decent fiber content. Plus, it's certified organic and gluten-free.
Per 3/4 cup serving: 120 calories, 1.5 g fat (0 g saturated), 115 mg sodium, 25 g carbs, 8 g sugar, 2 g fiber, 2 g protein
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