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?


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.




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?

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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!


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 :)


Moni'sMeals April 8, 2011

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


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 !


Claire @ Live and Love to Eat April 8, 2011

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


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!


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


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!


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?


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!


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!!!


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.


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.


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!


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!


Shannon April 8, 2011

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


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!


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!


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 ;)


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!


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!



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.


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!


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!


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?


Angela (Oh She Glows) April 8, 2011

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


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!


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.


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 :)


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.


Mama Pea April 8, 2011

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


Maryea {Happy Healthy Mama} April 8, 2011

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


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!


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..


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 :)


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


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!


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. :-)


Sruthi @ Exercise, Food & Beyond April 8, 2011

This would be a very nutritious breakfast.


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!


Andrea April 8, 2011

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


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