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?
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.
Oh She Glows
High Protein & High Fibre Cereal
Staple Ingredients:
- 1 cup Nature’s Path Spelt cereal (or cereal of choice)
- 1/4 cup buckwheat groats (soaked overnight, drained, rinsed) *See note below
- 1 tbsp chia seeds
- 1/2-1 teaspoon (not tbsp like I wrote prior) chocolate protein powder (I used Vega choc-o-lot)
- 1.25 cup high-protein non-dairy milk (I used Eden organic soy with 12 grams PRO per cup)
Before I even poured the bowl, I calculated the nutrition info to see if it was where I wanted it to be. After a couple tweaks, I was able to come up with one powerhouse cereal bowl.
Nutritional Info Per basic Bowl (above):
- 532 kcals
- 15 grams fat (1 gram sat fat, mostly healthy fats)
- 222 mg sodium
- 75 grams carbs
- 15 grams fibre
- 9 grams sugar (cereal and protein powder)
- 28 grams protein
Now add on your desired toppings!
I added:
- ~ 1/2 tbsp Raisins
- ~1 tbsp Granola (I used my favourite granola)
- A pinch of Sweetened coconut shreds
- Fruit to equal 1/2 cup (I used 3 strawberries and 1/2 kiwi)
Buckwheat Note: Apparently, raw buckwheat groats can cause GI discomfort in some people Please proceed with caution when using! Toasted buckwheat (Kasha) might be a better option for some.
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.
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!
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?
{ 121 comments… read them below or add one }
I love cereal but hardly ever eat it because it doesnt keep me full long either cant wait to see how it works!
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 :)
this is really fantastic Angela! I love cereal any time of the day. :)
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 !
It certianly is pretty! Curious to see how you’re feeling around lunchtime.
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!
I love cereal but have had trouble finding a healthy (High fiber,low sugar) gluten free cold cereal. Anyone know of any? Karen
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!
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?
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!
I rarely eat cereal for the same reason. Look forward to hear how long this GREAT LOOKING bowl of cereal holds you over!!!
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.
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.
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!
Those are some great stats for a bowl of cereal! I may have to accept the challenge to create one just like it!
That cereal look delicious. I wanted to have some cereal for breakfast this morning but we were all out :(
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!
Goodness, I never eat cereal for breakfast either because it never holds me over AT ALL!! I tend to stick with my oats!
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 ;)
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!
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
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.
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!
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!
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?
yup, my body has gotten used to more fibre over time :)
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!
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.
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 :)
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.
I am stuffed just looking at those hearty bowls. Okay, that’s a lie. I could eat.
I need that bowl of cereal right now! Love the fresh kiwi and strawberry on top.
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!
I love cereal but i find the same thing, rarely keeps me satiated. Also, breakfast of 700ish cals seems a bit extreme..
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 :)
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
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!
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. :-)
This would be a very nutritious breakfast.
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!
Angela I was wondering where you get your raw buckwheat groats / chia seeds?
chia seeds from superseeds.ca and buckwheat is from an online veg store in Canada…cant think of the name but I blogged about it when i first mentioned the buckwheat a couple weeks ago. ill let you know if it comes to me!
Thank you! I’ll browse thru a couple weeks [more than I already have because I love your blog :)] and see if I can find where you first mentioned them!