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You’ve probably heard that breakfast is the most important meal of the day. I don’t disagree, it’s what provides most people with enough energy to go to work and get through the morning before lunchtime comes around. However, people who are constantly in a morning rush don’t have the time to prepare a fulfilling breakfast to help them start the day on a good note.
And as you know, for vegans it is helpful to get certain nutrients like calcium and vitamin D from fortified foods. Plant-based milk and cereals contain a good combination of both. While most of the cereal brands you love may not be vegan, there’s an increasing demand for vegan products. As such, there are a bunch of mouthwatering, and nutritionally rich cereals out there to keep you energized through the morning!
However, just like clothes, food comes down to personal taste. That’s why I’ve decided to put out the ones I feel are the best vegan cereals in terms of taste, and nutrient abundance.
Naturally, for cereals to be healthy, they would have to be low in sugar. But if you want a breakfast that is low in sugar, creating your own breakfast using oatmeal, linseeds, dates, and other natural ingredients is usually the best option.
This being said, I’ll do my best to give you a list packed with tasty, and nutritious vegan cereals available online.
What To Look For In Vegan Cereals?
Cereals have always been recommended as a healthy meal to start the day with.
However, what most people don’t realize, is that most cereals are filled with sugar and have little to no nutritional value. If you don’t have the time to create a fulfilling, and nutritious breakfast, you need to at least be able to scoop up cereals that can push you through the morning and supply you with some core nutrients.
Most people choose cereals based on how tasty they are, treating it as if it’s dessert. On one hand, if you want energy, high-carb (and consequently high sugar) cereals allow you to easily restore glycogen levels and zap through the morning.
Sadly, that’s a poor way of doing it given how most cereals are riddled with sugar and have a poor micronutrient composition. So, if most cereals are generally poor nutrient-wise, and high in sugar, we need to look for alternatives that stick to a healthier standard.
Avoid Certain Ingredients
As a vegan, there are some cereals you should avoid. Those are typically cereals that contain gelatin, honey, and some vitamin D3. Vitamin D2 is always suitable for vegans, but vitamin D3 can be derived from an animal source (such as sheep’s wool), or a plant-based source (such as lichen).
Some people suggest vitamin D3 in food is hardly vegan, yet what I tend to do is email the company/manufacturer to get confirmation.
Needless to say, you also need to avoid cereals that have milk-based ingredients.
Vegan Cereals Should Be Low In Sugar.
Imagine eating regular cereals every breakfast for the rest of your life. A lot of cereals have 60-80g of carbs per 100 grams of cereal. Out of the 60-80g of carbs, 20-40g are pure sugar, making up a large proportion of the daily calorie intake.
In the United States, added sugars account for up to 17% of the total daily calorie intake of adults and up to 14% for children. That is a lot if we consider that dietary guidelines suggest limiting calories from added sugar to less than 10% per day. Eating too much sugar can have many negative effects on your health. Unfortunately, It can lead to weight gain, blood sugar problems, and an increased risk of heart disease, among other problems.
That’s why you should keep sugar consumption to a minimum, which tends to be easy when you’re following a whole-food plant-based diet. If you wish to maintain your health, you must avoid sugary cereals at all costs, otherwise, it becomes very addicting.
Flavorsome (But Still Healthy).
Naturally, you still want something that tastes good. When I run out of cereals, I tend to combine oats, raisins, ground linseeds, almonds, all in one bowl. If I didn’t add raisins (which contain natural sugar), it would take a while to eat everything else. Therefore, you want something healthy, but you need to be able to eat it, otherwise, you’ll grow tired of it.
Just keep in mind that your bowl should not be 50% raisins (sugar), you should keep to a minimum just to add a bit of taste. The same goes for some of the vegan cereals I recommend in this article. They are tasty, but the sugar content is kept to a minimum.
Vegan Cereals Should Be Completely Natural.
There are a few reasons why you should avoid cereals (or any food) with artificial ingredients. The first reason is — artificial ingredients are usually associated with negative health effects. That’s also part of the (second) reason why artificial colors are still being tested on animals because the food and skincare industries must guarantee that they’re moderately safe.
Plus, not all artificial ingredients are created equally. While most are synthetically created, some are created from animal parts. For instance, the artificial vanilla flavor is obtained by extracting secretions (castoreum) off beaver’s butts. Carmine, a red, crimson dye is obtained from the aluminum salt of carminic acid. In other words, it’s a chemical that occurs naturally in some scale insects, such as the cochineal.
The more you stray off artificial ingredients, the healthier you are, and you’re not “indirectly” contributing to both animal testing & exploitation.
Packed With Nutrients
What’s the point of having a breakfast void of any important micronutrients?
For example, I eat white bread sometimes, but I’m well aware that white bread (specifically) is merely a bunch of highly refined carbs with no nutritional benefit.
So, although bread contains carbs (and sugar) that help restore my glycogen/energy levels, It’s not something that’ll help support other essential bodily functions. In fact, it might do the opposite and lead to terrifying health problems.
What we ought to be looking for is a breakfast (in this case, cereals) that have a variety of nutrients that contribute to health factors such as bone health, cell reproduction, immune function, and several other functions that result in a healthier you. At the same time, keep in mind that cereals will predominantly have one group of nutrients (calcium, iron, and zinc), and lack others, so make sure you have a well-balanced diet— especially if you stick to cereals in the morning.
10 Filling & Nutritious Vegan Cereal Brands!
1. Grain-Free Granola from The Granola Bakery
In addition, it’s fully made from natural ingredients, and doesn’t include preservatives or artificial flavors (or colors). Without these synthetic ingredients, you can avoid potential health problems that could arise from their consumption.
In terms of flavor, expect a unique mixture between coconut and chocolate, combined with a nutty texture derived from the variety of nuts in the recipe.
Sadly, if you have nut allergies, you won’t be able to eat this version, but there’s an equally delicious nut-free granola listed on Amazon.
Anyway, this granola is also soy and gluten-free, and it’s low in sodium and relatively low in sugar. Needless to say, you benefit more by consuming this granola enriched in healthy, nutty fats than eating granola or cereals amped up with sugary carbs (for obvious reasons).
Ultimately, it’s a healthy and tasty type of granola you can have as breakfast especially because you’re not jeopardizing your health by consuming high amounts of sugar, and artificial ingredients. If you’re interested in this granola, you can find it selling on Amazon.
2. Kashi GO Peanut Butter Crunch Cereal
However, each serving of Peanut Butter Crunch has 10 grams of sugar, which is detracting even it’s less than most cereals. Though, to be fair, It also has 13 grams of pure whole grains per serving. Unlike refined grains, whole grains are packed with nutrients such as protein, fiber, B vitamins, antioxidants, and trace minerals (iron, zinc, copper, and magnesium).
Plus, whole grains are shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer. Whole grains also promote bowel health by regulating bowel movement.
And who doesn’t love the scrumptious taste of peanut butter? Yes, it has some degree of sugar, which sweetens the peanut butter flavor, but it’s still a nutty taste. These cereals are Non-GMO certified, which is a big positive… but they don’t contain as many natural (n’ pure) ingredients as the granola I’ve mentioned. It’s also worth mentioning is that Kashi is a 100% plant-based company, and their approach/philosophy is rooted in sustainable and ethical farming practices.
Needless to say. I look more forward to support a company such as Kashi than a “non-vegan” company promoting a vegan-friendly product. This is another brand that is selling on Amazon and doing so successfully if we look at the reviews. Click here to see the product on Amazon.
3. Erin Baker’s Homestyle Granola
Besides having a moderate amount of protein per serving (7 grams), it also has less sugar per serving (7 grams) in comparison to the Kashi Peanut Butter Crunch cereals.
However, in terms of micronutrients, Kashi is the better choice because although it contains the same percentage of iron & calcium per serving, it has additional micronutrients such as zinc, phosphorus, and magnesium.
In terms of flavor and quality, the granola is outstanding. However, some people suggest the granola in the 10lbs package is very poorly placed. Near the end of the package, you get little unappealing crumbs that are thrown away because people don’t want to eat them. Mind you, 10lbs is a very big package. Not to mention, that package is a basic plastic bag zip-tied inside a cardboard box, therefore it’s not far from being the most sustainable option.
If you want granola that lasts you 6-8 weeks, you should order the 10lbs package. However, you’re also free to order smaller quantities, but some reviewers suggest the cheapest option (the 12-ounce pack) is rather small, and “short-lasting”. This being said, this granola has AMAZING reviews, and I’m sure you wouldn’t regret at least checking the listing on Amazon.
4. Three Wishes Plant-Based Cereal (Personal Favorite For Kids)
Furthermore, the unsweetened version that comes in the pack has no sugar at all. And it only contains chickpea, pea protein, tapioca, and salt. In other words, it’s super healthy when compared to the majority of cereals out there, including the ones I’ve mentioned. This particular version is also free from additives, artificial flavors or colors, and preservatives.
What I also appreciate is the remaining flavors. Although they contain (only) 3 grams of sugar per serving, it’s actually organic cane sugar. And despite the little amount of sugar, the flavor is still outstanding according to many of the reviews on the product. Also, while they add natural flavors (and monk fruit), it’s not as exhaustive as other cereals that contain an almost endless list of artificial ingredients that are bad for your health.
What’s more, a serving of any of the Three Wishes cereals contains 150mg of calcium and 1.9mg of iron, which accounts for 10% of the daily recommended amount for both nutrients, without any plant-based milk to support those numbers. It also has 300mg of potassium, which represents 6% of the daily recommended amount; a value very similar to that of a single banana.
These are by far the healthiest vegan cereals you could give your kids to eat. Not only in terms of nutrient-density but because it has a really low sugar percentage. They’re also gluten-free, soy-free, nut-free, so you don’t have to worry about allergies. Without a doubt, these are great cereals.
If you’re interested in tasting them out for yourself, you can find them on Amazon.
5. Evoke Organic Muesli Cereal (Personal Favorite)
This 100% organic muesli is loaded with whole grains, protein, fiber, essential omega fatty acids, and vitamins such as iron, calcium, and potassium.
Not to mention the fact it’s pretty low in sugar (with only 5 grams), all but one being derived from natural, organic sources.
Health-wise I can easily admit that muesli is superior to granola, though the taste pales in comparison. This being said, muesli remains by far my go-to cereal, given how complete (nutritionally) it is in comparison to most cereals, which I believe is more important than taste.
At the same time, I understand how important taste is to some folks, that’s why I felt inclined to also recommend granolas in this blog post. There are four more versions of the Evoke Organic Muesli besides the Classic Swiss (Athlete Fuel, Morning Zen, Super Muesli and Antioxidant), all of which are highly nutritious, besides serving different purposes.
Sadly for me, this amazing muesli doesn’t come cheap, as you’re able to see here on Amazon.
6. Julian Bakery ProGranola Cereal
It is also free from artificial colorings or flavorings, as well as preservatives. It also has a great amount of fiber per serving (15g which represents 54% of the recommended daily amount), and it has 0 sugars. In addition, it is packed with 3mg of iron (20% of the RDA), 55mg of calcium and 100g of potassium.
Not to mention, a lot of the ingredients used are organic, with the exception of the pea protein isolate, and the natural vanilla flavor.
On paper, this granola is everything a vegan would want for breakfast. However, once you take a quick glance at the reviews, it’s not what it seems. First off, it appears some (if not the majority) of the reviewers are against the taste, even though they recognize this granola as a healthier choice. Despite being granola, it literally has zero sugar content. Some users suggest there is a bad aftertaste that leaves a bitterness on the tongue, though.
Secondly, some users also mention the granola is very hard on the teeth. So, even despite the healthier benefits, it may not be an option you may be able to continue eating over time. Sadly, this granola has a lot of mixed reviews, but I still like what it has to offer nutrient-wise. Again, this is another interesting cereal (which, interestingly is bought often) that you can get here on Amazon.
7. Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal
In addition, the cereal has zero sugars, so you have to realize that the taste might not be up to your expectations. Conversely, you have a pack of cereals that is healthy and nutritious. Not only because of the nutrient variety, but also because it’s free from conditioners, additives, artificial flavors, colors, or preservatives.
Speaking about health, the amount of nutrients per serving is quite impressive. You have a low amount of fat (2.5 grams), 6 grams of fiber (23% RDA), and 8 grams of protein (17% RDA). Plus, as we’ve mentioned, it contains a fair amount of micronutrients.
So, in a single serving, you have iron (10% RDA), zinc (8% RDA), magnesium (15% RDA), copper (10% RDA), riboflavin (6% RDA), pantothenic acid (4% RDA), vitamin B6 (10% RDA), thiamin (15% RDA), niacin (15% RDA), folic acid (6% RDA), and phosphorus (15% RDA). Too bad it doesn’t have calcium, but fortunately most milk is fortified with a decent calcium amount.
While this is technically a good, healthy cereal, it has an average of 4-star reviews. However, that boils down to the taste, which comes about with the lack of sugars. This being said, this is a great, healthy option, which if you’re looking for a healthy vegan cereal, this is a great option because of the nutrient variety, and absolute lack of sugar. If you’re into cereals like this one, you can find here on Amazon.
8. Diabetic Kitchen Cinnamon Pecan Granola Cereal
As you’ve noticed, this granola is advertised for diabetics, therefore some of the nutrients make sense, including the high amount of fiber (20% RDA in one serving) which is perfect to help manage blood sugar levels.
At the same time, it has high-fat content (14 grams), with 4 grams being saturated fat. Which isn’t negative given how most of the fat comes from nuts and seeds (good plant-based fats). It is gluten-free, GMO-free, and it doesn’t have artificial sweeteners.
The micronutrient content is similar to other cereals. It has both iron and calcium (6% and 4% of the RDA, respectively), but other than that, it’s not anything groundbreaking. What I found interesting about these cereals is their marketing approach. As you’ve noticed, this product is directed towards diabetics. Interestingly enough, they’ve developed a healthy, yet tasty product diabetics can enjoy without feeling guilty about it. And guess what — it’s all plant-based.
If you’re someone that needs healthy cereals but don’t want to deprive yourself of the taste, these are a terrific option. You can easily get these here on Amazon.
9. Seven Sundays Classic Bircher Apple Cinnamon Muesli Cereal
This muesli has no added sugars or additives and is made from authentic plant-based ingredients like sorghum flakes, almonds, dates, pumpkin seeds, apples, and more. One serving of Seven Sundays muesli has 6 grams of dietary fiber, which accounts for 23% of the RDA. It also has 6 grams of sugar, but that number is brought up by healthy ingredients such as dates and apples.
In addition, this muesli is packed with 9 grams of protein per serving, which is quite frankly superior to a lot of other muesli, granola, and cereal brands. Seven Sundays do not have a versatile list of micronutrients other than the usual suspects (calcium, iron, and potassium), but the amount of iron (15% of the RDA) it has is also quite superior among other cereal brands.
Sadly, after checking some of the reviews, it seems the company has changed some of the ingredients in some of their recipes. While I haven’t seen that happening with this particular flavor, it seems other flavors (more specifically, Early Riser Dark Chocolate) now include refined sugar, which appeared to be something the company was originally against.
This being said, if you’re still interested in this granola, feel free to check it out here on Amazon.
10. Earnest Eats Superfood Hot Cereal with Quinoa
This superfood cereal is packed with grains, fruits, nuts, and seeds. All ingredients health-conscious vegans are familiar with. It comes with 5 grams of fiber per serving (20% of the RDA), as well as moderate amounts of fat (11g) and protein (7g).
What’s different about this particular cereal is the use of quinoa and amaranth, which actually blend in quite well with other ingredients.
Furthermore, despite not having any sugar, a lot of the users mention that it has a delicious but subtle cocoa flavor that is addicting. This is great, considering how most sugar-free cereals taste. The only thing that keeps me from getting this cereal (besides not being sold in Europe), is the price, which is a notch above most cereals.
Nonetheless, I feel like this cereal is very complete, and although it doesn’t have a high-variety of micronutrients, it contains a high amount of iron per serving (15% of the RDA). This being said, while I’m not a cheap person, I believe there are more affordable cereals out there. Though, if you’re interested in this one, feel free to check it out on Amazon.
There are many amazing vegan cereal brands listed on this page, but I have to admit I have my own preferences. While there are cereals that are undoubtedly healthier than the others (Food for Life Ezekiel), a lot of people might not be able to cope with the taste.
For that reason, I believe it’s important to strike a harmonious balance and retain the best of both worlds— A nutrient-rich cereal that is tasty but low in sugar.
As such, my favorite cereal on this list is the Evoke Organic Muesli Cereal (amazon link). It has a great amount of fiber (20% of the RDA), it has iron, calcium, and potassium, and the sugar content comes mostly from organic raisins and organic dates. And yes, it’s 100% organic.
Needless to say, it also tastes way better than the absolute healthiest option available. You might have a different opinion from mine though. You might not like muesli and prefer granola… which is fine! The key here is to find something that is healthy but somewhat tasty, and sometimes to find out what the best option is… you’ll have to try out a few of them first.
Anyway, thanks for reading… I’ll see you around!