10 healthy cereal options to get you through busy school mornings

Whether you’re team “homemade” or team “get food on the table”, I think we can all agree that feeding a family 365 days a year is hard work. There are days when, even as a registered dietitian, I just don’t have it in me to make breakfast from scratch—and then there are other days when you’ll find me whipping up homemade sourdough french toast, berries and eggs for my family. I thrive on giving myself grace and knowing that there are indeed healthy, quick and no-cook options for almost everything, including cereal. 

Yes, cereal is technically considered a processed food. However, many cereals are still nutrient-dense, and can be a good option for when you’re short on time or energy. Here are a few I rely on for those busy school mornings.

What to look for when buying a healthy cereal for kids

These are the key factors I look for when choosing a cereal at the store. 

Whole grains

Cereal is primarily made up of grains, but try opting for 100% whole grains when possible. Why? Whole grains are packed with fiber, iron, magnesium, folate, copper, zinc, vitamin E and healthy fats. These are essential for children’s growth and development and supporting healthy parents, no matter what your health goals are. Whole grains typically found in cereal are corn, quinoa, wheat and oats. 

Sugar

Look at the ingredients list to ensure sugar is not the first ingredient. However, sugar can be identified on packaging using upwards of 56 different names, so it might be easier to look at the grams of added sugar per serving. Added sugar is sugar in a product that is not naturally occurring. I usually aim for less than 10 grams of added sugar per serving of cereal.

Fiber

Fiber helps to feed your gut microbiome, keeps you full for longer after meals, helps stabilize blood sugar levels after you eat a meal and helps you have regular bowel movements. How many grams of fiber per serving is ideal? I usually aim for 5 grams or more per serving. 

Fat and protein

If you’re using cow’s milk or soy milk in those cereal bowls, know that they will provide a bit of protein and fat, which helps keep blood sugar stable and bellies full for longer. Additionally, these milks contain calcium and vitamin D to support bone health. Other sources of fat and protein found in cereals can be nuts, seeds and peanut butter.

10 healthy cereal choices, according to a registered dietitian

1. Grape Nuts

Grape Nuts are made with whole-grain wheat and barley as the primary ingredients. It has 7 grams of fiber and 5 grams of added sugar per ½ cup serving.

2. Cascadian Farms Purely O’s

A whole-grain cereal made with oats, 4 grams of dietary fiber, and less than 1 gram added sugar per serving, Cascadian Farms Purely O’s is also fortified with iron, so it makes a great choice for toddlers and babies or anyone who needs to up their iron intake.

3. Kashi Organic Honey Toasted Oat Cereal

Kashi’s oat cereal is made with oats and corn, has 7 grams of added sugar and 6 grams of fiber and is fortified with iron.

4. Flax Plus Raisin Bran

The first ingredient in Flax Plus Raisin Bran is whole wheat meal, which is a whole grain. It has 9 grams fiber from raisins, flaxseeds, oat bran and wheat bran, plus just 6 grams of added sugar.

5. Wheaties

Remember this classic? Wheaties cereal is made with whole-grain wheat and has 4 grams of fiber and 5 grams of added sugar per serving—no wonder they call it the breakfast of champions.

6. Nature’s Path Heritage Flakes

Made with whole grains like wheat, millet, barley and quinoa, Nature’s Path Heritage Flakes cereal has 7 grams of fiber per serving and less than 5 grams of added sugar from organic cane sugar.

7. One Degree Sprouted Brown Rice Crisps

Made with whole-grain brown rice, this brown rice cereal has only 1 gram of added organic coconut sugar and 1 gram of fiber per serving.

8. Purely Elizabeth Vanilla Blueberry Almond Cereal

This option from Purely Elizabeth is made with sorghum and gluten-free oats as the whole grains. It has 6 grams of fiber and 9 grams of sugar, sweetened with maple syrup, coconut sugar and coconut nectar. Added almonds and chia seeds for healthy fats to keep you full.

9. Ezekiel 4:9 Original

Made with whole grain sprouted wheat, barley, millet, spelt, soybeans and lentils, Ezekiel 4:9’s Original cereal has 0 grams of added sugar and 6 grams of fiber.

10. Barbara’s Original Multigrain Spoonfuls

Made with whole grain oat and corn flours, Barbara’s Original cereal has just 5 grams of added sugar and 4 grams of fiber.

As a dietitian and a mom myself, these are the 10 cereals I would highly recommend for busy school mornings. Not only do they save you precious time, but these great sources of whole grains and fiber will also help keep your kids feeling full and satisfied throughout the morning. With these nutritious and convenient options, you can feel confident that you’re fueling your little ones for a productive and energetic start to the school day. Here’s to a happy and healthy school year ahead!