The Challenge of Gluten & Dairy Free Breakfast Cereals

The Challenge of Gluten and Dairy Free Breakfast Cereals

A very processed food.

As a nutritionist, I found that most people who needed to adhere to a gluten and dairy free diet also feel much better when avoiding overly processed foods. Breakfast cereals surely are an overly processed food. However, I have included them because you may not be bothered by them, you may have kids who love their cereal but need to avoid gluten and dairy for some reason or, perhaps you have guest coming that are gluten and dairy free and you want to offer them cereal as a breakfast option. Sometimes, we are using cereal as a very occasion meal or perhaps as part of a holiday recipe like Rice Krispy Treats or Holiday Chex Mix.

Things to be careful of with breakfast cereal, even gluten and dairy free:

If you are also avoiding soy, like I am, please check your labels. Many breakfast cereal include soybean oil. I will applaud the breakfast cereal industry, however, in that I have noticed a trend away from using soybean oil or soy flour.

Breakfast cereals, even the following, are high in carb. A gluten free carb is not a healthy carb. A carrot is a healthy carb, a yam or sweet potato is a healthy carb, but not gluten free pasta or gluten free cereal. So, if you are watching your weight or your carbs because of the sugar it turns into after being processed by the body, then you will want to watch how often you eat breakfast cereal and, perhaps, like me, eat a very small serving.

Only products that are both gluten and dairy free are included in this list.

1. Apple Cinnamon Cheerios Gluten Free

2. Arrowhead Mills Gluten Free Maple Buckwheat Flakes

3. Bakery On Main Oatmeal

4. Bear Naked Granola Bites Peanut Butter & Honey

5. Bear Naked Granola V’nilla Almond

6. Bobs Red Mill Gluten Free Muesli

7. Bobs Red Mill Gluten Free Oats

8. Cheerios Gluten Free

9. Chocolate Cheerios Gluten Free

10. Chocolate Chex Gluten Free

11. Cinnamon Chex Gluten Free Cereal

12. Cocoa Pebbles Gluten Free

13. Corn Chex, Gluten Free

14. Frosted Cheerios, Gluten Free

15. Honey Nut Gluten Free Chex Cereal

16. Julian Bakery Progranola

17. Kashi Organic Indigo Morning

18. Katz Gluten Free Farfel

19. Kix Cereals: All Varieties

20. Lucky Charms Gluten Free

21. Malt-O-Meal Gluten Free Cocoa Dyno-Bites, Bag

22. Malt-O-Meal Gluten Free Crispy Rice, Bag

23. Malt-O-Meal Gluten Free Fruity Dyno Bites, Bag

24. Maple Cheerios, Gluten Free

25. Multi Grain Cheerios Gluten Free Cereal

26. Nature’s Path Organic Mesa Sunrise

27. Post Fruity Pebbles, Gluten Free

28. Quaker Gluten Free Instant Oatmeal

29. Quaker Gluten Free Oats

30. Rice Chex

31. Trader Joe’s Crispy Quinoa Stars Cereal

32. Trader Joe’s Neapolitan Puffs Cereal

33. Udi’s Au Naturel Granola

34. Very Berry Cheerios, Gluten Free

This list is from my bestselling booklet, “A Comprehensive Gluten & Dairy Free Grocery List” which is available on Amazon in kindle, paperback and hardcover. https://amzn.to/3Tfpngl

Remember that there are new products coming onto the market all the time and so since the publishing of this list I am sure there are more cereals available. Get into the habit of reading your labels. The less ingredients the healthier!

The booklet contains over 1000 food items from every grocery store department. Those included are:

baking aisle: 108 items

beverages: 101 items

bread: 46 items

boxed mixes, icing & pie: 40 items

breakfast: 31 items

breakfast cereal: 34 items

canned foods: 132 items

condiments: 145 items. The condiments include barbecue sauces, salad dressings, salsa, Asian dressings, vinegars and a miscellaneous category.

frozen foods: 66 items including pizza's, frozen lunch and dinner entree's, corn dogs, and more.

meat and seafood: 93 items

There is a nuts and seeds chapter and a Miscellaneous chapter.

Packaged Foods: 25 items

pasta, grains, rice and boxed potatoes: 21 items

refrigerated section, including lunchmeat, dairy free butter substitutes and more: 31 items

snack foods: 84 items

cookies and snack cakes: 24 items

soups, broth, sauce and gravy: 66 items

spices & seasonings including packets and blends: 87 items

sweeteners: 18 items

produce: fruits and vegetables: 118 items

This list is from my bestselling booklet, “A Comprehensive Gluten & Dairy Free Grocery List” which is available on Amazon in kindle, paperback and hardcover. https://amzn.to/3Tfpngl