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The Best Vegan Cereal Brands
Our List of Healthy Breakfast Options

Editor's Choice
Post Grape-Nuts Cereal
Post Grape-Nuts CerealCheck Current Price
#2nd Best Choice
Cascadian Farm Organic Granola
Cascadian FarmCheck Current Price
#3rd Best Choice
Ezekiel 4:9 Sprouted Whole Grain Cereal
Ezekiel 4:9Check Current Price
Jason Hughes
Published by Jason Hughes
Fact checked by Markus Oliver, BHSc FACT CHECKED
Last updated: April 26, 2022

Plant based cereal is packed with antioxidant beta-carotene and has a good amount of protein and fiber. Most cereals are not vegan and often contain animal-derived ingredients, like milk, that are added to the products.

For this reason, we thought it would be helpful to narrow down your choices for the best vegan cereal brands so you, too, can enjoy a bowl of cereal to kickstart your day without compromising your vegan diet and lifestyle.

My entire childhood, all the way into my 20s, was full of those typical cereals that kids love. You know those Frosted Flakes, Cinnamon Toast Crunch, and Cocoa Krispies, where the packaging is probably healthier than the content.

But my transition to a plant based diet meant that I had to reinvent my healthy breakfast ideas. This meant looking beyond the boring and bland vegan products like oatmeal.

I wanted to stick with cereals as they are convenient for me when I'm in a rush to get to work in the morning. So I set out and did some research with my dietitian to come up with a list of healthy cereals suitable for vegans.
The Most Vegan Friendly Cereal Brands
Let's start by taking a quick look at some of the more vegan friendly cereal brands before getting into our top recommendations.

It can be difficult to find solely vegan cereal options that only include vegan ingredients, but you can narrow down your choices greatly to these brands:

  • Nature's Path
  • Cascadian Farm
  • One Degree
  • Barbara's Organic Puffins
  • Kashi
  • Food for Life
  • Arrowhead Mills
  • Kellog's
  • Cap N Crunch
  • Quaker

Yes! You read that right, Cap N Crunch and some Quaker cereals are vegan friendly options. According to PETA, Cap N Crunch Original, Cap N Crunch Berries, and Cap N Crunch Peanut Butter Crunch are all vegan. You can pour some almond milk over any of these plant based cereal options and add a side of peanut butter toast for a great breakfast.

Quaker currently makes an entire line of multigrain cereals. However, their cinnamon flavor is the most popular and is 100 percent vegan friendly. It is a good way to add extra sweetness and crunch to your breakfast.

Quick View

Here is a quick view of our top choices for the best plant based cereal.

Our Top Vegan Cereals Recommendations

1 - Post Grape Nuts Cereal - Best Overall for Vegan Diet

Post Grape-Nuts Cereal

The overall winner on our team is Post Grape Nuts, mainly because it's a great option to fill you up, whether it's just with some almond milk or a bowl of fresh fruit. You also get a good serving of protein to kick off your day, which is especially useful for the more active vegans.

  • Calories: 210 kcal
  • Protein: 6g
  • Carbs: 47g
  • Fats: 1g
  • Sugar: 5g
PROS
  • Made with whole grain wheat and barley
  • Many positive reviews on the flavor
  • Good source of plant protein to start your day
  • Soy-free and non-GMO
CONS
  • A bit high on carbs for some diets

Just keep an eye on your carb count if you're dieting.

2 - Cascadian Farm Organic Granola

Cascadian Farm Organic Granola

If you generally go for natural and organic foods, try adding a granola bowl to your breakfast routine.

Sean, our graphic designer, says that his kids love it despite it being so low in refined carbs and fats.

  • Calories: 140 kcal
  • Protein: 4g
  • Carbs: 29g
  • Fats: 1.5g
  • Sugar: 1g
PROS
  • Uses organic whole grain oats and barley
  • Contains 4g of fiber to help digestion
  • 0g cholesterol makes them a heart-healthy option
  • Many positive reviews on the taste not being too sweet
CONS
  • Some added vitamins would be great

If they could just make it a fortified option with more vitamins.

3 - Ezekiel 4:9 Sprouted Whole Grain Cereal

Ezekiel 4:9 Sprouted Whole Grain Cereal

Hey, if the Bible recommends it, then it has to be good, right? With all organic ingredients, you also get a pretty decent amount of protein first thing in the morning, which is great for athletes.

Plus, there's some digestive fiber to help things moving with your digestion.

  • Calories: 200 kcal
  • Protein: 8g
  • Carbs: 38g
  • Fats: 3g
  • Sugar: 1g
PROS
  • Made with organic whole grain wheat and barley
  • Added almonds for healthy protein
  • 6g of digestive fiber per serving
  • Claims to release more nutrients through the use of sprouted grains and seeds
CONS
  • Not fortified with vitamins or minerals

This one could also just be improved with some added minerals.

4 - Barbara's Bakery Puffins Cereal

Barbara's Bakery Puffins Cereal

This low-calorie option is excellent if you're eating less food to lose some weight. Many people comment that it fills you up for several hours, so you might be able to avoid those mid-morning snack cravings.

  • Calories: 110
  • Protein: 3g
  • Carbs: 23g
  • Fats: 2g
  • Sugar: 6g
PROS
  • Made with corn and whole grain oats
  • Available in tasty flavors, including peanut butter, cinnamon, and chocolate
  • 0g cholesterol makes it a health-conscious breakfast and snack
  • The gluten-free option makes it ideal for people with common food intolerances
CONS
  • Could be higher in fiber and minerals

The only downside I found was that some more fiber would be great to help your digestive system.

5 - Bakery On Main Gluten-Free Granola

Bakery On Main Gluten-Free Granola

If you like eating some seeds and nuts with your breakfast, this multigrain option could be a good choice.

It has zero cholesterol, which is very positive, but you need to account for 7g of sugar.

  • Calories: 140 kcal
  • Protein: 2g
  • Carbs: 19g
  • Fats: 6g
  • Sugar: 7g
PROS
  • Multigrain but gluten-free option
  • Great source of seeds and nuts
  • 0 cholesterol makes it suitable for anyone with heart issues
  • Great choice of flavors so you won't get bored
CONS
  • Slightly on the sweet side

Overall, I found it a little sweet, so keep that in mind before ordering.

6 - Bakery on Main Gluten-Free Granola

Living Intentions Organic Superfood Cereal

We liked this Living Intentions product because it has some added plant-based digestive enzymes to help with overall gut health. Plus, it has some dietary fiber to help your digestive processes a bit more. Instead of cane sugar for sweetness, this cereal uses organic coconut palm sugar. It goes well with non-dairy yogurts or milk and is naturally cholesterol-free, vegan, and paleo.

  • Calories: 129 kcal
  • Protein: 3g
  • Carbs: 18g
  • Fats: 7g
  • Sugar: 6g
PROS
  • Made with sprouted buckwheat and gluten-free oats
  • Includes digestive enzymes for gut health
  • Good source of dietary fiber to help your digestion
  • Great choice of flavors, cocoa crunch seems to be the favorite
CONS
  • It's a bit on the sweet side

While the flavor options are quite tasty, they are a little bit on the sweet side.

7 - Kashi Organic Cinnamon Harvest Breakfast Cereal

Kashi Organic Cinnamon Harvest Breakfast Cereal

I personally love cinnamon with my cereal, so this Kashi cereal was going to be a favored one for me. But the main reason this was chosen for our list is that it's reasonably priced for an organic product.

This Kashi cereal consists of crunchy bite-sized biscuits made with woven whole grain wheat that has been sweetened with organic cane sugar and just a hint of cinnamon. Just one serving of this cereal supplies you with 52g of whole grains and 7g of protein. It goes well by itself or served with your favorite fresh fruit.

  • Calories: 200 kcal
  • Protein: 7g
  • Carbs: 43g
  • Fats: 1g
  • Sugar: 9g
PROS
  • Made with organic whole wheat grain
  • Many positive reports that it's very filling to keep you going all morning
  • Very low-fat option
  • A tasty selection of flavors, including cinnamon, strawberry, and vanilla
CONS
  • Quite high in carbs and sugar

The main downside to mention is that it's quite high in carbs and sugar.

8 - Lark Ellen Farm Grain Free Granola Bites

Lark Ellen Farm Grain Free Granola Bites

Yes, you read that correctly; this is grain-free granola based entirely on seeds and nuts. It was a completely new one for me, but I actually really enjoy the crunch and natural flavors. This cereal is made with fresh sprouted mixed nuts and seeds, maple syrup, and vanilla. It is a perfectly healthy low-carb food option that is also vegan and paleo. There are no fillers or additives, and it is good for weight loss.

  • Calories: 150 kcal
  • Protein: 5g
  • Carbs: 8g
  • Fats: 12g
  • Sugar: 4g
PROS
  • Grain-free option based on seeds and nuts
  • Very low in carbs makes it ideal for many different diets
  • Many positive reviews about the delicious natural flavor
  • Certified GMO, gluten-free and vegan
CONS
  • It's quite expensive due to the chosen ingredients

Because it's based on more expensive ingredients, you will have to spend a bit more.

9 - One Degree Sprouted Brown Rice Crisps Cereal

One Degree Sprouted Brown Rice Crisps Cereal

One Degree Sprouted Brown Rice Crisps cereal is another vegan cereal option. It includes a dash of coconut palm sugar, making it slightly sweeter. The sprouting of this cereal maximizes its nutrients, digestibility, and flavor. Coconut palm sugar is a healthy, low glycemic ingredient.

This cereal by One Degree carries all the great health benefits of brown rice. However, these benefits are magnified by the sprouting and the added sugar. It contains essential vitamins and minerals you need while on a vegan diet.

  • Calories: 110 kcal
  • Protein: 2g
  • Carbs: 24g
  • Fats: 05g
  • Sugar: 1g
PROS
  • Low in sugar
  • Low in fat
  • Crunchy and toasted organic brown rice with a touch of sweetness
  • Non-GMO non glyphosate certified
  • Sources only pure ingredients
  • Sprouted whole grain brown rice to enhance nutrition
  • Only contains four simple ingredients
  • Gluten-free
CONS
  • Doesn't contain much protein
  • Pricier plant based cereal option

10 - Arrowhead Mills Oat Bran Flakes

Arrowhead Mills Oat Bran Flakes

This Arrowhead Mills Oat Bran Flake cereal contains 16g of whole grain per serving and is a great source of fiber. This plant based protein cereal is made with oats and is sweetened with all-natural fruit juice. It is a suitable and delicious source of fiber while also being low in fat. It is USDA-certified organic and Non-GMO Project verified.

This Arrowhead Mills cereal brand contains no animal or animal-derived ingredients, making it a good vegan cereal option. This cereal can be used as a part of a diet that is low in saturated fats and cholesterol. It helps you get the soluble fiber you need for a heart-healthy diet.

  • Calories: 140 kcal
  • Protein: 5g
  • Carbs: 24g
  • Fats: 2.5g
  • Sugar: 3g
PROS
  • Vegan option blended with all-natural fruit sweeteners
  • Low sodium and low fat
  • Great tasting flakes
  • Good source of fiber
CONS
  • Claims to be wheat-free, but the box says it may contain wheat
  • Expensive plant based cereal option

Common Ingredients to Avoid?

Artificial Flavors, Chemical Sweeteners And Dry Fruits

The obvious thing is that you want to avoid any trace of animal products. The good news is that most cereals are entirely plant-based. However, that doesn't mean they are all healthy and good for your diet efforts.

Here are some things to avoid.

Artificial Flavors

If you look at a label and see chemical names listed under the ingredients, then it's generally good advice to stay clear. These are often artificial flavor additives, and there are good reasons to be concerned about what they can do to your overall health. Plus, the fake taste is always worse than the real natural one.

Chemical Sweeteners

These have become very popular in all sorts of foods, candies (even in vegan jelly belly beans!), and some studies suggest they might cause considerable disruptions to your gut flora [1]. I personally recommend adding some fresh fruit to your breakfast if you need that little blood glucose rush.

Dried Fruit

You'll notice that none of the above products have any dried fruit. These are highly processed that are full of sugar. All the benefits of the vitamins are mostly gone, so you're only feeding blood glucose spikes [2]. It's a much better option to add some fresh fruit, and I have some specific suggestions below.

You should also be wary of cereals containing vitamin D (like Kellogg's Raisin Bran or Reese's Puffs) since it’s derived from lanolin, which is oil from sheep wool.

Excess fructose gets quickly converted by the liver into VLDL, a form of cholesterol that's high in triglycerides, which leads to fat storage. It's also the type of sugar that creates insulin resistance, heart disease, obesity, and more.

 

- Molly Gallaher,writer at WellAndGood.com

Benefits of Fortified Vegan Options

Some vegans take advantage of fortified foods to get a boost of iron and B12 (this article). This is definitely a good way to keep these nutrient levels up, but at the same time, there are some excellent supplements available that give you a lot more control over the exact amounts.

That's why we have not listed fortified products on the above list.

People have completely different needs when it comes to these nutrients, which means you would have to always rely on an exact amount of cereal to make sure you don't become deficient. 

And that's just a bit inconvenient if you like changing things around a bit.

How to Make Your Vegan Breakfast More Wholesome

Smoothie, Berries And Peanut Butter

Over the last few years, I've managed to collect a few tips that work well for my morning routine. I like changing things around regularly, and these tips can help you get that energy boost.

Create a More Filling Smoothie

On several mornings when I go for an early run, I prefer a smoothie to my regular cereal. But you can really make a smoothie feel like that bit more of a wholesome and filling experience by adding some granola into the blender as well.

Add Berries

Before you just go for a boring bowl of oats with milk, try adding some berries, especially blueberries, into the mix. You can get a considerable vitamin boost as well as antioxidants that can remove free radicals [3].

Try a Spoon of Peanut Butter

If your favored breakfast doesn't already come with nuts, try mixing in some peanut butter. Nuts are an excellent way to fill you up, and they are slowly digested, so you feel full for longer.

Which Cereal Should You Start Your Day With?

Post Grape Nuts

As you will have noticed, the above list doesn't have the usual cereal brands you see advertised on TV. And there are very good reasons for that. We mainly found that they simply didn't live up to the promise of providing both vegan and healthy nutrition.

The favorite product on our team here is Post Grape Nuts, as we're all very active people and like getting some extra natural protein. The taste and nutritional value it provides really sets us up for the day, and you'll do yourself a big favor to try them out.

Post Grape Nuts Cereal

Why Grape Nuts cereal? Compared to other vegan cereal options, you will find that Grape Nuts is known as one of the healthiest cereal options. It is health-friendly and full of fiber. It also goes great with any toppings you want to add on, including banana slices or coconut flakes.

Grape Nuts contains no added sugar and is made with just four simple ingredients: whole grain wheat flour, malted barley flour, salt, and dried yeast.

What to Keep in Mind for a Plant Based Diet

When you follow a plant based diet or vegan diet, you may find that diabetes symptoms are easier to manage, you can lose weight, and eventually have clearer skin and better heart health.

  • Eat lots of vegetables
  • Choose good fats
  • Include whole grains for breakfast
  • Build your meal around a salad
  • Try a variety of green leafy vegetables

If you are new to a plant based diet and lack inspiration, consider what you can add to your cereal to make it more well-rounded. For example, if you have rolled oats, add a banana and a sprinkle of cinnamon.

FAQs

Best vegan cereals FAQ

Are all cereals vegan?

Not all cereals are vegan, as they can often contain dairy-based ingredients. Most of the time, they will be suitable, but it's always best to take a close look for anything that could be sourced from milk.

Do vegan cereals have B12?

Yes, some vegan cereals have B12, but these are quite rare. Generally, it's best to get a separate supplement so that you have more control over the supply of B12 that you're getting.

What is the best non-dairy milk to pair with vegan cereals?

The best non-dairy milk to pair with vegan cereals is either oat milk, soy, coconut, or almond milk. In recent years, almond milk has become more popular, and you can get some delicious tasting and unsweetened options.


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