By/ Last Modified On June 27, 2023
Are you searching for delicious and safe gluten-free cereals? Look no further! This comprehensive guide will provide you with a list of gluten-free cereal options and address common questions about their suitability for a gluten-free diet. Please note that while we strive to keep this list up to date, it's essential to double-check labels as ingredients and processing practices can change.
My kids LOVE cereal, and one of the first things I had to do when we removed gluten from our house was go grocery shopping for gluten-free foods, including gluten-free cereal.
If you're like me, finding gluten-free alternatives for your favorite cereals is a top priority. Whether you're transitioning to a gluten-free lifestyle or accommodating dietary needs for yourself or your family, this guide will help you explore a variety of gluten-free cereals. We understand the struggle of feeling limited by your gluten-free options, especially when it comes to satisfying the taste buds of cereal-loving kids.
I've included a list of gluten-free cereals and some questions about specific cereals that get asked frequently. So let's start and change the morning from I can't eat anything to, I have so many choices. Which gluten-free cereal do I choose?
How I Determine If A Cereal Is Gluten-Free
Determining whether a cereal is gluten-free involves a few steps. Here's a general process you can follow, which I always follow, and yes, I even double and triple-check. I am that person!
Read the ingredients list - Look for any gluten-containing ingredients such as wheat, barley, rye, or their derivatives like malt. Gluten can hide in various forms, so be vigilant and look for any potential sources of gluten.
Look for gluten-free labeling - Some cereal manufacturers explicitly label their products as "gluten-free." This labeling indicates that the product meets specific standards for gluten content, typically less than 20 parts per million (ppm), which is considered safe for most individuals with gluten sensitivity or celiac disease.
Check for gluten cross-contamination - Even if a cereal doesn't contain gluten ingredients, it may still be at risk of cross-contamination during processing. Some manufacturers have dedicated gluten-free facilities or implement strict protocols to minimize cross-contamination. Look for statements on the packaging regarding cross-contamination risks, such as "processed in a facility that also processes wheat" or "may contain traces of gluten." Assess your tolerance level and choose cereals accordingly.
Verify with reliable resources or the brand - If you are uncertain about a cereal's gluten-free status, contact the brand or consult reliable resources. Websites, apps, or organizations specializing in gluten-free products maintain updated databases or provide certifications for gluten-free foods. Some popular resources include gluten-free certification programs, celiac disease support organizations, and official regulatory bodies.
Use a Nima Sensor - The Nima Sensor is a portable gluten-detecting device designed to help you with gluten sensitivity or celiac disease identify the presence of gluten in your food. It works by testing a small sample of food for the presence of gluten proteins.
Remember, food manufacturers may occasionally change their ingredients or manufacturing processes, so it's essential to double-check cereal labels periodically, even if you've consumed the product before.
What Cereals Are Gluten-Free?
Here is a list of some of our favorite gluten-free cereal brands. Each brand has details about the gluten-free facility or if they are certified gluten-free, so select the best gluten-free cereals based on your level of sensitivity.
General Mills, a renowned food company, takes great care in informing consumers about its gluten-free products. Here are some ways General Mills ensures consumers are well-informed: General Mills labels gluten-free products on the packaging. You can often find a prominent "gluten-free" label or statement displayed on the front of the package. General Mills maintains a dedicated website section that provides information about its gluten-free products. This website includes a comprehensive list of the company's gluten-free products. Just click on the cereal filter to see what is available. They also ensure that product ingredient lists are clear and transparent.
General Mills produces various kinds of cereal, including gluten-free options like:
- Gluten-free Cheerios - Cheerios in the United States include a gluten-free label. The exact same product sold in other countries – like Canada – doesn’t! Read more about gluten-free Cheerios varieties you can consume and other brands.
- Rice Chex
- Chocolate Rice Chex
- Cinnamon Rice Chex
- Lucky Charms
Annie's Homegrown, LLC manufactures Annie's cereals. Annie's is a popular brand that offers a range of organic and natural food products, including cereals, snacks, pasta, and condiments. They are known for their commitment to using high-quality ingredients and providing options that are free from artificial flavors, synthetic colors, and preservatives. Annie's has a dedicated gluten-free products section on the site. They also fall under the General Mills umbrella.
Kellogg's is another well-known cereal brand. According to Kellogg's website, "All of our gluten-free foods and manufacturing facilities: Undergo a comprehensive assessment and qualification, Meet FDA guidelines for labeling “gluten-free”, Contain less than 20 parts per millions (ppm) of gluten, Are verified through testing "
They offer a firm gluten-free cereals favorite:
- Kellogg's Gluten-Free Rice Krispies - Unfortunately, Kellogg's regular Rice Krispies are no longer considered gluten-free due to the inclusion of barley malt flavoring. However, Kellogg's offers a gluten-free version made with brown rice and does not contain any barley malt.
Post Consumer Brands
Post Consumer Brands takes measures to inform consumers about their gluten-free product by labeling, offering a comprehensive website with gluten-free cereals, and also offering a customer contact line for all product-related queries.
Post offers gluten-free cereal choices, including:
Nature's Path is a brand that specializes in organic and gluten-free cereals. Under the FAQ section of their website they state "All products that contain less than 20 parts per million in gluten are clearly labeled as ‘gluten free’ on our packaging, and on the website.All products that contain less than 10 parts per million in gluten are clearly labeled as Gluten Free Certified on our packaging and on our website."
They offer a range of gluten-free options:
- Nature's Path Organic Corn Flakes
- Natures Path Crispy Rice Cereal
- Envirokidz Panda Puffs Peanut Butter Cereal
- Envirokidz Rhino Rolls Organic Cinnamon Bun Cereal
Barbara's is known for its natural and wholesome cereals. According to the website, "We understand and share the concerns expressed by consumers who are affected by food allergies. Food allergic consumers should rely on our package ingredient labels for the most accurate information on a product. If a product contains any of the FDA major eight allergens (eggs, milk, peanuts, tree nuts, fish, shellfish, soy or wheat), it will be clearly listed in bold print in the ingredient declaration on the Nutrition Facts Panel."
They have gluten-free options such as:
Bob's Red Mill
While primarily known for its grains and baking products, Bob's Red Mill also offers gluten-free cereals. According to their website, Bob's Red Mill Products are "marked with a red GF logo are processed and packaged in our dedicated gluten-free facility and batch tested in our quality control laboratory using an ELISA Gluten Assay test. We also offer some products that are certified gluten-free by the Gluten-Free Certification Organization, a branch of the Gluten Intolerance Group. You can identify these select products by the GFCO logo on the product packages." They also offer a comprehensive list of all of their gluten-free products.
Here are some of Bob's Red Mill gluten-free cereals
The KIND brand is well-known for its wide range of healthy and delicious snacks. Founded in 2004, KIND has become popular for individuals seeking nutritious options made with high-quality ingredients. KIND states on the website the following "For all products that make a “Gluten Free” claim, we complete testing to ensure they meet FDA’s requirements for “Gluten Free.”. They further state "Our manufacturing facilities follow strict regulations and product safety programs, which include regularly conducting U.S. FDA-grade cleanings as well as testing to prevent cross-contamination."
They have gluten-free granola clusters and the following cereals
Van's International Foods is a brand that specializes in producing various gluten-free and allergy-friendly food products, including cereals, waffles, pancakes, crackers, and snack bars. They are committed to creating delicious and nutritious gluten-free options for individuals with dietary restrictions or food sensitivities. The products are not produced in a gluten-free facility, but this is the information supplied on their website "Van’s Foods gluten-free products (waffles, pancakes, crackers, and bars) are not produced in gluten-free facilities but are manufacturing practices, as described below, prevent cross-contamination. However, all our gluten-free products are certified by the Gluten-Free Certification Organization and carry the GFCO logo on the front of package to identify the certification."
Here are a few options from their gluten-free cereals range
- Van's Cinnamon Heaven
- Van's Honey Crunch
- Van's Blissfully Berry
- Van's Cocoa Sensation
Erewhon is a company that specializes in producing various natural and organic food products, including cereals, granolas, and snacks. Erewhon is one of the brands offering a range of gluten-free cereals made with wholesome ingredients.
Cascadian Farm is an organic food brand that produces a wide range of organic products, including cereals, granola bars, frozen fruits and vegetables, and more. The brand was founded in 1972 and is committed to promoting sustainable agriculture and responsible farming practices. General Mills owns it. They recommend the following advice for checking products "Please refer to the packaging carefully. Cascadian Farm products that are Gluten Free will be marked with the language “Gluten Free” or a “GF” symbol on pack."
Three Wishes Cereal
Three Wishes Cereal is a relatively new brand that offers a unique take on breakfast cereal. They specialize in creating grain-free, gluten-free, and plant-based cereal options that are made with simple and wholesome ingredients. Their site states that "All products are gluten-free certified and tested under GFCO standards. There is no gluten present in our facility during production."
Here's a pack to buy with all three of their best sellers:
Disclaimer: It's important to remember that we cannot guarantee the accuracy or safety of specific food products. Always exercise caution and carefully read ingredient labels to ensure they meet your dietary requirements. Ingredients can and will change at any point in time.
Which Gluten-Free Cereal Should I Avoid?
First, let's start with the types of cereals to avoid, which could potentially contain gluten, and then end with a few examples of cereals I avoid completely.
Types of Cereals To Avoid
When following a gluten-free diet, it's important to be cautious and avoid cereals that contain gluten or may have a high risk of cross-contamination. Here are some types of cereals that you should generally avoid:
Cereals containing wheat, barley, or rye - Any cereal that contains ingredients derived from wheat, barley, or rye will likely contain gluten. This includes cereals like wheat, bran, wheat puffs, barley-based cereals, rye flakes, or cereals with malt flavoring. Check if it is labeled gluten-free.
Oats without a gluten-free certification - While oats themselves are naturally gluten-free, they can be contaminated with gluten during processing. Regular oats may contact wheat, barley, or rye during growing, harvesting, or processing. Look for certified gluten-free oats if you want to include oats in your diet.
Cereals with malt or malt flavoring - Malt is derived from barley and contains gluten. Therefore, malt or malt-flavoring cereals are unsuitable for a gluten-free diet.
Cereals with undefined or unclear gluten status - Some cereals may not clearly indicate their gluten-free status or have insufficient information regarding cross-contamination. Avoiding those cereals is best unless you can verify their gluten-free status through reliable sources or contact the manufacturer directly.
Cereals To Avoid
You must decide which cereal brands you avoid depending on your gluten intolerance level. We avoid these cereals, and again this is not an exhaustive list, so use the pointers above to decide:
- Good & Gather Organic Frosty Flakes
- Great Value Corn Flakes Cereal from Walmart
- Happy Belly Cornflakes from Amazon
- Kellogg’s Special K
- Kellogg’s Corn Flakes
- Kellogg’s Frosted Flakes
- Nature’s Path Heritage Flakes
- Waitrose Corn Flakes (if you’re based in the UK)
- 365 by Whole Foods Market Organic Frosted Flakes
- Best Yet Frosted Flakes Cereal
- Full Circle Frosted Flakes
- Good & Gather Organic Frosty Flakes from Target
- Great Value Frosted Flakes from Walmart
- Malt-O-Meal Frosted Flakes
- Nasco Frosted Flakes
- Cheerios Oat Crunch Almond
- Cheerios Oat Crunch Berry
- Cheerios Oat Crunch Cinnamon
- Cheerios Oat Crunch Oats ‘N Honey
- Wheat Chex
Frequently Asked Questions
Are Rice Krispies Gluten-Free?
No, Rice Krispies are not gluten-free, but they used to be. Kellogg's changed the formula to include malt flavoring. Malt flavoring comes from barley, and barley isn't gluten-free. That said, Kellogg's now offers a gluten-free version of their Rice Krispies cereal, so now you have a gluten-free rice krispies option.
Nature's Path, Barbara's, and Erewhon all make gluten-free crispy rice cereal as well.
Is Bear Naked Granola gluten-free?
No, Bear Naked Granola is not considered gluten-free. They don't use purity protocol oats and can potentially be contaminated with wheat. If they switch to purity protocol oats, they can have them tested and possibly label them gluten-free.
If you're wondering if Cheerios are gluten-free, I will tell you that's up for debate. Cheerios mechanically sort their oats, and Cheerios claims that their cereal tests under 20 ppm. In some countries, Cheerios aren't allowed to use the gluten-free label on their packaging. It's up to you to eat them, but I don't consider them safe for my family.
No, Kellogg’s Frosted Flakes use malt flavoring as an ingredient. Malt is an extract of barley, and barley isn't gluten-free.
Are Fruit Loops Gluten-Free?
No, Fruit Loops are not gluten-free. Sorry guys, I know we wanted gluten-free fruit loops. Van's makes Blissfully Berry, which is a close second, and Tropico's by Freedom Foods is gluten-free and a great option for those who like fruity cereals.
Is Captain Crunch Gluten-Free?
No, Captain Crunch is not considered gluten-free. They use oats that have been potentially contaminated. If they switch to purity protocol oats, they can have them tested and potentially label them gluten-free.
Is Granola Gluten-Free?
The answer is, most of the time. Some granola brands have added wheat to help hold the granola clusters together. Always check labels to ensure no gluten ingredients were added to the granola and that the granola was processed on dedicated equipment.
Try my Gluten-Free Granola for a quick, healthy breakfast.
Is Cinnamon Toast Crunch Gluten-Free?
No, Cinnamon toast crunch is not gluten-free. You can enjoy Cinnamon Rice Chex if you're looking for a crunchy cereal that's covered in cinnamon deliciousness.
- ½ cup palm shortening (or coconut oil)
- ¼ cup pure maple syrup (or brown sugar, or honey)
- 1 teaspoon gluten free vanilla extract
- 1 flax egg (1 tablespoons ground flax seed + 3 tablespoons water, let sit for 10 mins)
- 2 cups all-purpose gluten-free flour blend
- ¼ teaspoon salt
- ½ teaspoon baking soda
- ½ cup Enjoy Life Foods mini chocolate chips (or mini chips of choice)
- Preheat oven to 400°F. Line 2 baking sheets with parchment paper; set aside.
- Using a hand mixer, combine the palm shortening, maple syrup, and vanilla in a large mixing bowl.
- Add the flax egg and beat until combined.
- Add the flour, salt, and baking soda. Beat until well combined.
- Stir in the chocolate chips.
- Roll dough into half teaspoon to teaspoon-sized balls and place on the prepared baking sheets about 1 inch apart. Slightly press down into a cookie shape.
- Bake one sheet at a time for 9 to 11 minutes or until the cookies are set in the center and start to brown.
- Remove from oven and cool completely on wire racks.
- Store in an airtight container for up to a week.
- Store in an airtight container for up to a week.
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Checkered Chef Cooling Rack - Set of 2 Stainless Steel, Oven Safe Grid Wire Cookie Cooling Racks for Baking & Cooking - 8” x 11 ¾"
Hamilton Beach 6-Speed Electric Hand Mixer with Whisk, Traditional Beaters, Snap-On Storage Case, White
Pyrex Smart Essentials 3-Piece Prepware Mixing Bowl Set, 1-Qt, 1.5-Qt ,and 2.5-Qt Glass Mixing Bowls, Dishwasher, Microwave and Freezer Safe
NutriChef Non-Stick Kitchen Oven Baking Pans-Deluxe & Stylish Nonstick Gray Coating Inside & Outside, Commercial Grade Restaurant Quality Metal Bakeware with Red Silicone Handles NCSBS3S, 3 Piece Set
Serving Size:½ cup
Amount Per Serving: Calories: 19Total Fat: 1gSaturated Fat: 0gTrans Fat: 0gUnsaturated Fat: 0gCholesterol: 3mgSodium: 15mgCarbohydrates: 3gFiber: 0gSugar: 2gProtein: 0g
This nutrition info is based on the exact ingredients and brands that I used a the time. It may not be 100% accurate. Please check your ingredients nutrition labels.
Start your day right
Are you seeking more scrumptious and gluten-free breakfast options to satisfy your cravings and keep you fueled throughout the day? Here is a host of nourishing breakfast ideas to start your day off right:
- One bowl of grain-free hot cereal with just 7 ingredients
- Gluten-Free Vegan Cookie Crunch Cereal
- Gluten-Free Granola with just 9 ingredients
Not sure which oatmeal brand is the best? Look at the list we've compiled of the best gluten-free oatmeal brands.
Are you seeking to enhance your knowledge and skills in gluten-free living? Look no further than Udemy's selection of gluten-free courses. Whether you are newly diagnosed with gluten intolerance or celiac disease or simply interested in adopting a gluten-free lifestyle, these courses offer a valuable resource to empower you on your journey to dietary freedom.
So, all you need to do now is decide which of these gluten-free cereal or homemade breakfast options you will choose from. Your gluten-free cereal choices are definitely not limited on a gluten-free diet, and while you're munching on your breakfast, sign up for that Udemy gluten-free course.
Additional Gluten-Free Resources
Here are some additional related articles you might be interested in:
Did you find what you're looking for? If you have a favorite gluten-free cereal I should add to this list, please leave me a comment below.