The Cereal Challenge: High Protein & High Fibre Cereal

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IMG 4147 2   The Cereal Challenge: High Protein & High Fibre Cereal

I love cereal and I often have a bowl for a snack, but I never find that it does a good job filling me up. Because of this I rarely have cereal for breakfast, assuming that I am going to be hungry in an hour.

Every morning Eric eats a gigantic bowl of Nature’s Path Spelt cereal, chia seeds, and raisins that holds him over for 4-5 hours. I have cereal envy! If I can make it happen, I just may have to design my own custom cereal.

So, this morning I set on a mission to do justice to the cereal bowl…

My mission was to create a bowl of cereal that had the following elements:

  • High in protein (over 25 grams)
  • High in fibre (over 15 grams)
  • Good dose of Omega healthy fats
  • Antioxidants
  • Fruit
  • Super Crunchy texture
  • Light sweetness and an array of flavours

 

Is it possible? And would it hold me over all morning long?

IMG 4167   The Cereal Challenge: High Protein & High Fibre Cereal

The first thing I did was make a list of the foods that I wanted to include:

  • Nature’s Path Spelt Cereal (love this cereal because it’s 100% spelt flour and just 4 grams sugar per serving)
  • Raw Buckwheat Groats- For the crunch, protein/fibre + other nutrients
  • Eden Organic Soy Milk- I’ve been using this lately for breakfast because it has 12 grams protein per cup! It is also organic, no additives, and uses non-GMO beans. With that said it doesn’t taste great because I got the unsweetened variety.
  • Vega Choc-o-lot Protein Powder- I had the fun idea of sprinkling some of my favourite protein powder onto the cereal for an extra vitamin and protein boost.
  • Fruit- For light sweetness, texture, and nutrients (Today I used strawberries, kiwi, and raisins)
  • Homemade granola- for the insane crunch!
  • Sweetened Shredded Coconut- just a pinch on top for sweetness, aroma, and flavour
  • Chia seeds- Antioxidants, protein, fibre, healthy fats, calcium, iron, etc.

 

IMG 4162   The Cereal Challenge: High Protein & High Fibre Cereal

IMG 4132   The Cereal Challenge: High Protein & High Fibre Cereal

The chocolate protein powder was fun! I’ve never had it on cereal before but I loved the chocolaty and sweet flavour it brought to this bowl.

IMG 4136   The Cereal Challenge: High Protein & High Fibre Cereal

IMG 4147   The Cereal Challenge: High Protein & High Fibre Cereal

I also loved the combination of chia seeds, protein powder, soy milk, spelt flakes, and buckwheat. The chia seeds created a doughy VOO mixture at the bottom of the bowl that I loved. This was probably one of the most satisfying bowls of cereal I have had in a while. It was SO flavourful and had so many amazing textures!

IMG 4165   The Cereal Challenge: High Protein & High Fibre Cereal

But how long will it hold me over? I have my doubts, but time will tell. I’ll be sure to report my findings. :)

Are you a cereal fan?

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{ 120 comments… read them below or add one }

kate@ahealthypassion April 8, 2011

I love cereal but hardly ever eat it because it doesnt keep me full long either cant wait to see how it works!

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Sonia April 8, 2011

I have the same problem too. Funny how I would skip all breakfast and now I want to make sure it fills me up with a good amount of energy and health. Wow. I guess it’s time to add more to the bowl than just cereal milk and fruit, that is when I actually eat cereal for breakfast. Now a days it’s just for a mid day snack :)

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Moni'sMeals April 8, 2011

this is really fantastic Angela! I love cereal any time of the day. :)

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Mary (What's Cookin' with Mary) April 8, 2011

I had no idea a bowl of cereal could be so beautiful ?! I never eat cereal for breakfast bc it never keeps me full, but I have a feeling *this* bowl of cereal would !

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Claire @ Live and Love to Eat April 8, 2011

It certianly is pretty! Curious to see how you’re feeling around lunchtime.

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Lindsey @Textbooks and Cookbooks April 8, 2011

I LOVE cereal! But it usually doesn’t fill me up unless I eat 2-3x the serving amount + fruit. This cereal looks like it’d definitely hold me over ’til lunch because of the fiber/protein!

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Karen April 8, 2011

I love cereal but have had trouble finding a healthy (High fiber,low sugar) gluten free cold cereal. Anyone know of any? Karen

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Faith @ lovelyascharged April 8, 2011

Cereal is amazing, plain and simple. I do like mixing protein powder with my milk before I pour it over the top for a little extra boost!

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Marty April 8, 2011

Your bowl of cereal looks wonderful but if the basic bowl is 522 calories, your add ins will make it a very high calorie breakfast, more than many could afford. Did you calculate the calories as eaten with the coconut, fruit and other extras?

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laura April 8, 2011

Cereal is my got to snack as well. If I have it for breaky i always add fruit and yogurt or almond butter, cause I need at least 500cals in the morning to sustain myself!

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Roz April 8, 2011

I rarely eat cereal for the same reason. Look forward to hear how long this GREAT LOOKING bowl of cereal holds you over!!!

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Chelsea @ One Healthy Munchkin April 8, 2011

This combo looks fantastic and it has amazing stats for a bowl of cereal. I love how you’ve managed to really amp up the fibre and protein. :D Whenever I have cereal, I have it with Greek yogurt and fruit which does a pretty good job of keeping me full.

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Amber K April 8, 2011

I love the taste of cereal, but the only one that ever kept me full was Kashi’s Go Lean mixed with cinnamon and almond milk. I’d have a banana and some nuts on the side. But the only gluten-free cereals I’ve tried aren’t that filling, so I’ve been sticking to gluten-free oats.

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Heather @ Health, Happiness, and Hope April 8, 2011

I can’t wait to hear how it holds you over! I eat cereal almost every morning and find that if I can get the right combination of healthy fats, protein, fiber, and calories, I’m good for hours!

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Nanette April 8, 2011

Those are some great stats for a bowl of cereal! I may have to accept the challenge to create one just like it!

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Shannon April 8, 2011

That cereal look delicious. I wanted to have some cereal for breakfast this morning but we were all out :(

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Nicole @ Fresh & Fit April 8, 2011

What a science project! Cereal doesn’t keep me full for very long either, although I do love it. This looks incredible, so many element, textures, colors and flavors, and the day has just begun!

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chelsey @ clean eating chelsey April 8, 2011

Goodness, I never eat cereal for breakfast either because it never holds me over AT ALL!! I tend to stick with my oats!

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Lesley Lifting Life April 8, 2011

I don’t eat cereal very often myself, it’s very quick and easy, but I’m with you, I’m normally ready to eat in another hour! Hope this cereal worked well for you ;)

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thehealthyapron April 8, 2011

Oh my! This looks incredible! Especially the kiwis and strawberries…VERY summery! Such a breath of fresh air! I find that Kashi cereal holds me over pretty well. I’ve never tried nature’s path. I usually eat oatmeal for breakfast. I need to think outside the box more! This looks great!

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Kristin (Cook, Bake, Nibble) April 8, 2011

I’m the same way- I love cereal but rarely eat it due to the lack-of-satiety factor! But this one looks delicious and filling, yum!

xo

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carpensm @ A Life Without Ice Cream April 8, 2011

Cereal is awesome! And that one looks amazing!

I’m like you, I don’t often eat it. Partly because it doens’t fill me up and partly because I take my breakfast to work with me in the morning and find I don’t like transporting the soy milk etc. My answer as of late has been vanilla yogurt + fruit + cereal of choice for the crunch. I get more bang for my buck than with granola and get my cereal craving out of the way.

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Andrea B. @ Vegvacious April 8, 2011

Cereal tends to go really fast at our house…but like you, we usually eat as a snack, not a meal. Your cereal looks amazing! 28 g of protein – wowza! I never thought of sprinkling some Vega protein powder on it. I have some Vanilla Almondillo at home that would work great!

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Charlie April 8, 2011

I love cereal! But it usually doesn’t fill me up too so store-bought cereal is more a snack than a breakfast for me! But my homemade granola keeps me going all morning ;).
This cereal bowl looks incredible! Especially with the yummy fruit!

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Kathy April 8, 2011

This looks so good!!! It seems as though you do pretty well with a good amount of fiber, if I had 15grams in one serving my body would want to know what the hell I was doing?! :-) Did you have to build up to that amount?

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Angela (Oh She Glows) April 8, 2011

yup, my body has gotten used to more fibre over time :)

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aubrey April 8, 2011

Hi Angela,

I was wondering if you have an e-mail address at which I could write to you. I wanted to get your help in stocking my pantry and had some questions! Thanks!

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Ryan @ Aloha Appetite April 8, 2011

Your creation sounds delicious. I also have a really hard time staying satisfied on cereal for breakfast. If I am going to have it, I need to slice up a whole banana into it because banana keeps me full for a while.

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Averie (LoveVeggiesAndYoga) April 8, 2011

Looks great, Angela! Protein AND Fiber are both key in the filling up department. Just looking at your bowl, I’d be full….for HOURS! I can tell how dense it looks. Delish!

The Choc a Lot powder…I just used some of that…yesterday, ironically!

Glad you found something that keeps you full for awhile and yes, I have also heard that about buckwheat groats (raw) causing GI issues for some ppl. I think any raw grains. Like if I grind 1/4 c oats into oat flour for a recipe, I will always get a reader question/comment telling me that gives them an upset stomach so some ppl are really sensitive.

Have a great weekend :)

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Julie (A Case of the Runs) April 8, 2011

That’s the same reason I don’t center my breakfasts around cereal. Sometimes I will snack on a couple of handfuls for a snack, but that’s it. I think oatmeal gives bigger bang for the calorie buck.

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Mama Pea April 8, 2011

I am stuffed just looking at those hearty bowls. Okay, that’s a lie. I could eat.

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Maryea {Happy Healthy Mama} April 8, 2011

I need that bowl of cereal right now! Love the fresh kiwi and strawberry on top.

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Jay April 8, 2011

Stumbled across your post by chance and am thrilled to see that you include Chia in your recipes. We have been “hooked” on Chia for about a year and are always looking for new ideas.

Thanks for a fun post!

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Meg April 8, 2011

I love cereal but i find the same thing, rarely keeps me satiated. Also, breakfast of 700ish cals seems a bit extreme..

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Ellie@fitforthesoul April 8, 2011

Mmmm I love cereal!! Not the super duper sugary kinds though–the more natural and fibrous, the better. with the exception of puffins. those are awesome :)

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Hats @ See How She Runs April 8, 2011

I have the same problem too. I love a big bowl of cornflakes and soya milk but it doesn’t have any staying power so I only ever eat it as a treat or to curb my cravings for soya milk (I should probably start having smoothies instead). I’ll definitely be trying your recipe soon!

Just wanted to say that I love your blog. I’ve been reading for a long time but never commented before (sorry!). I thought you’d like to know that I recently bought a vitamix and the first thing I made was a green monster :D

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Ashley April 8, 2011

OMG. That first photo!!! The colors are rockin’ + love the milk pour. I can’t wait to see how this holds you over. Way to go on really thinking it out and getting a similar amount of cals + protein + fiber as your VOO. I can’t wait to see what you say about it’s lasting power. I bet it worked. I could really go for all that crunch!

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Christine (The Raw Project) April 8, 2011

Yum, I’m a cereal fan, but have not been having it on week mornings because I’ve been in a smoothie rut. But this looks wonderful, perfect weekend breakfast or weeknight dinner. :-)

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Sruthi @ Exercise, Food & Beyond April 8, 2011

This would be a very nutritious breakfast.

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Jen April 8, 2011

I’m a huge cereal fan! I haven’t been having it lately, but not that long ago I went through a phase when I had it every single morning. I love how you can mix it up with whatever you’re in the mood for. You definitely know how to pack a punch in yours!

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Andrea April 8, 2011

Angela I was wondering where you get your raw buckwheat groats / chia seeds?

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