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The Best Vegan Cereal Brands
Our List of Healthy Breakfast Options

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My entire childhood, all the way into my 20s, was full of those typical cereals that kids love. You know those Frosted Flakes 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 that are suitable for vegans.

Our Top Product Recommendations

1 - Post Grape-Nuts Cereal (Editor's Choice)

The overall winner on our team here 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
Post Grape-Nuts Cereal Product

PROS

  • Made with whole grain wheat and barley
  • Many positive reviews on the flavor
  • Good source of plant protein to start your day
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    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

If you generally go for natural and organic foods, then try adding a bowl of this granola 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
Cascadian Farm Organic Granola Product

PROS

  • Uses organic whole grain oats and barley
  • Contains 4g of fiber to help digestion
  • 0g cholesterol makes them a heart-healthy option
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    Many positive reviews on the taste not being too sweet

​CONS

  • Some added vitamins would be great

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


3 - 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
Ezekiel 4 9 Sprouted Whole Grain Cereal Product

PROS

  • Made with organic whole grain wheat and barley
  • Added almonds for healthy protein
  • 6g of digestive fiber per serving
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    ​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

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
Barbaras Bakery Puffins Cereal Product

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
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    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 - Earnest Eats Hot Cereal

Try eating more superfoods first thing in the morning and see how it can set you up for the day.

I personally like the natural flavor of these grains, and they come with the bonus of having no highly refined carbs.

  • Calories: 190 kcal
  • Protein: 7g
  • Carbs: 25g
  • Fats: 7g
  • Sugar: 0g
Earnest Eats Hot Cereal Product

PROS

  • One of the few sugar-free products
  • Made with natural quinoa, oats, and amaranth
  • Positive reviews on the delicious crunchy texture
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    Wheat-free and high in fiber to kickstart your day

​CONS

  • Quite expensive despite the quality

The quality is very good, as so many reviewers point out, but this does come at quite a steep price.


6 - Bakery on Main Gluten-Free Granola

If you like eating some seeds and nuts with your breakfast, then this multi-grain option could be a good choice for you.

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

  • Calories: 140 kcal
  • Protein: 2g
  • Carbs: 19g
  • Fats: 6g
  • Sugar: 7g
Bakery on Main Gluten-Free Granola Product

PROS

  • Multi-grain but gluten-free option
  • Great source of seeds and nuts
  • 0 cholesterol makes it suitable for anyone with heart issues
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    Great choice of flavors so you won't get bored

​CONS

  • Slightly on the sweet side

Overall, I found it a little bit sweet, so keep that in mind before you order.


7 - Living Intentions Organic Superfood Cereal

What we liked about this Living Intentions product is that it has some added digestive enzymes to help with overall gut health.

Plus, it has some dietary fiber to help your digestive processes a bit more.

  • Calories: 129 kcal
  • Protein: 3g
  • Carbs: 18g
  • Fats: 7g
  • Sugar: 6g
Living Intentions Organic Superfood Cereal Product

PROS

  • Made with sprouted buckwheat and gluten-free oats
  • Includes digestive enzymes for gut health
  • Good source of dietary fiber to help your digestion
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    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.


8 - Kashi Organic Cinnamon Harvest Breakfast Cereal

I personally love cinnamon with my cereal, so this 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.

  • Calories: 200 kcal
  • Protein: 7g
  • Carbs: 43g
  • Fats: 1g
  • Sugar: 9g
Kashi Organic Cinnamon Harvest Breakfast Cereal Product

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
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    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.


9 - Lark Ellen Farm Grain Free Granola Bites

Yes, you read that correctly, this is a 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.

  • Calories: 150 kcal
  • Protein: 5g
  • Carbs: 8g
  • Fats: 12g
  • Sugar: 4g
Lark Ellen Farm Grain Free Granola Bites Product

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
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    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're going to have to spend a bit more.


10 - Bob's Red Mill Gluten-Free 8 Grain Hot Cereal

Our final recommendation is Bob's Red Mill, and what we liked about it was that it contains absolutely no sugar.

And because it's made with 9 different grains, you get a good range of different carb sources.

  • Calories: 150 kcal
  • Protein: 5g
  • Carbs: 29g
  • Fats: 2.5g
  • Sugar: 0g
Bobs Red Mill Gluten-Free 8 Grain Hot Cereal Product

PROS

  • 9 different Ingredients including oats, bran, corn, and rice
  • Casein-free to ensure it's vegan-friendly
  • One of the few products with no sugar
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    Great value with bulk-buy packages

​CONS

  • The only thing missing is an organic label

One thing I would like to see, though, is an organic label.


Common Ingredients To Avoid?

Artificial Flavors Bottals , Dried Fruits in box And Cube of Sweeteners

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 you 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 over what they can do to your overall health. Plus, fake taste is always worse than the real natural one.

Chemical Sweeteners - These have become very popular in all sorts of foods, 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 in them. 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.

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 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

Glass of Smoothie, Berries And Peanut Butter in spoon

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, then 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.

FAQ

Best Vegan Cereals FAQ

Are all cereals vegan?

Do vegan cereals have B12?

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

Which Cereal Should You Start Your Day With? 

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. Between the taste and nutritional value it provides, it really sets us up for the day, and you'll do yourself a big favor to try them out.

Post Grape-Nuts Cereal Product

Post Grape-Nuts Cereal

Best vegan cereals

  • Made with whole grain wheat and barley
  • Many positive reviews on the flavor
  • Good source of plant protein to start your day
  • check
    Soy-free and non-GMO

References: 

  1. https://www.businessinsider.com/artificial-sweeteners-aspartame-and-sucralose-damage-gut-bacteria-e-coli-2018-10?r=US&IR=T
  2. https://healthyeating.sfgate.com/disadvantages-dried-fruit-3227.html
  3. https://www.ncbi.nlm.nih.gov/pubmed/30373383


Hey, I'm Jason and welcome to my website. I created VeganLiftz because of my passion (more like obsession) with the vegan diet, strength training, and bodybuilding. Feel free to peruse the various articles on this website; I hope you find something useful!