The Cereal Challenge: High Protein & High Fibre Cereal

by Angela (Oh She Glows) on April 8, 2011


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.




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.

IMG_4136 IMG_4147

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 }

Julie @ Shining From Within April 8, 2011 at 8:52 am

Mmmmm I LOVE cereal but I agree it never holds me over! This bowl looks so so good. Holy protein!!!


Carissa April 8, 2011 at 8:53 am

I have the same problem! I always add a sliced banana to my cereal bowl before I put anything else in, and that helps sweeten the bowl and add some bulk.


Angela (Oh She Glows) April 8, 2011 at 8:55 am

mm i love banana too!


Baking 'n' Books April 8, 2011 at 10:54 am

Yes, the banana will definitely fill you up. I have one every morning. I think more out of habit than anything…


Angela @ Eat Spin Run Repeat April 8, 2011 at 8:56 am

That looks soooo pretty!! I am a huge cereal fan, but like you, I find regular cereal doesn’t hold me over for that long! My favourite brand is probably Nature’s Path – I LOVE their Heritage O’s (yes, even though they’re very plain – but they have great nutrition!) and I often mix them with kamut puffed cereal (for volume) and Nature’s Path Ancient Grains Granola with Almonds (for a bit more staying power). Your recipe sounds delicious Ange! I tried buckwheat groats this week in the same way I’d cook oatmeal, but I think I’ll add them raw to my next creation for a bit of extra crunch. Have a wonderful Friday!


Felicia (a taste of health with balance) April 8, 2011 at 8:57 am

that is one serious bowl of cereal! i love it but usually only eat it as a snack or when i’m craving it- never fills me up much either unless i add almonds, berries, and sometimes yogurt


Jenny @ Fitness Health and Food April 8, 2011 at 8:57 am

what a fantastic idea!

I love how you started with the basics of what you wanted to include and then went from there! :) delish and nutrish ;)


Peggy @ April 8, 2011 at 8:58 am

Same problem- love cereal, hungry again in an hour, thanks for the recipe, will have to give it a try!


Tracey @ I'm Not Superhuman April 8, 2011 at 8:58 am

That looks like a great bowl of cereal. Now I want kiwi in mine!


Richelle April 8, 2011 at 8:59 am

I usually eat cereal for snacks too, because I find it’s not filling either. This bowl on the other hand looks great!


JenATX April 8, 2011 at 8:59 am

LOVE cereal! Mmmmm cold soy milk & crunchy crunchy cereal. My favorite part of the morning is making my cereal & eat it while watching Good Morning America :) I do a mix of brown rice crispies + cheerios & add raisins & almonds/pecans/walnuts on top. I wish I could find a way though to keep the toppings on the surface rather than sinking to the bottom. I don’t like having spoonfuls of just raisins at the end!
I hope your bowl holds you over & you embrace the goodness of cereal haha


Jessica @ How Sweet It Is April 8, 2011 at 9:00 am

These are requirements for our cereal too! Can’t wait to hear how this holds you over.


Steph April 8, 2011 at 9:01 am

I have exactly the same problem and it drives me crazy. I could probably eat five bowls of cereal if I let myself and still be hungry about an hour later. That’s why I pick stick-to-your-ribs breakfasts like oat bran and protein GMS. I’m excited to follow this experiment!


Caitlyn (The Spoonful of Life) April 8, 2011 at 9:04 am

I actually find that cereal holds me over better than oatmeal. Whatever works, right?! When it comes to cereal, I like crunchy, lightly sweet, and nutty. Chocolate never hurts as well :-) I will be trying your cereal combo out for snack today!!

Where does one find Choc-a-Lot? I looked at Earth Fare and couldn’t find it.


Angela (Oh She Glows) April 8, 2011 at 10:25 am

I bought mine at Bulk Barn :) cant find it many places…


Angela (Oh She Glows) April 8, 2011 at 10:25 am

it’s also at whole foods I think!


Lauren April 8, 2011 at 9:07 am

I have very similar issues with cereal. It lasts me maybe 1 hour and then I’m hungry again. When I do have it for breakfast, I eat it first with some fruit on top and then have other stuff with it. This looks great though, it would be great to get a fast filling breakfast all in one bowl like this!


cailen April 8, 2011 at 9:11 am

I love cereal and really like kashi golean crunch! But the past few mornings I have been enjoying overnight oats.

1/2 cup rolled oats
1/2 soy milk
1/2 mashed banana
1 tsp honey

Mix and put in fridge overnight. Then heat in the morning and add a Tbsp of peanut butter! Yummy!

It fills me for 4 hours…much longer than cereal….


bitt of raw April 8, 2011 at 9:14 am

I hate to be a pest on the topic but I am worried others will have a problem if you do not. Raw buckwheat is meant to be sprouted, not eaten as is. It might give someone a serious bellyache.


Angela (Oh She Glows) April 8, 2011 at 10:36 am

That’s interesting! I read that it was fine to eat it raw without sprouting…I soak it overnight and then drain and rinse in the morning. Why would you not eat it without sprouting? I personally haven’t had any issues. :)


bitt of raw April 8, 2011 at 12:01 pm

Ok, soaking is sprouting. I didn’t see that you did that. Some people still get tummyaches from it, even soaked, so I guess the disclaimer still holds. Thanks for being so responsive. Love your site!


Angela (Oh She Glows) April 8, 2011 at 12:27 pm

Oh that is good to know! I added a note in the recipe warning people that it could cause GI distress. :) Thanks for your help!


Lisa Fine [lisasfoods] April 8, 2011 at 9:16 am

I have the same problem with cereal, and tend to eat it as an afternoon snack sometimes, rather than having it for breakfast.

The trouble is that sometimes I really crave a bowl of cold cereal in the mornings, especially in warmer weather, or if I’m especially thirsty! I find that by having one and a half servings, plus lots of nuts and seeds and fruit and dried fruit help me stay full until lunch.


Kaylee April 8, 2011 at 9:18 am

I’ll often make my own cereal combination, too! Homemade granola (with barley flakes, rolled oats, flax, sesame, chia, sunflower, pumpkin seeds, pecans, raisins, and dates, and a little bit of raw honey), and then mix that with puffed kamut and fruit-sweetened millet cereal from Nature’s Path and top it with eden organic unsweetened. It’s the only time a cereal has ever lasted me for more than an hour–actually 5!! Bon chance à toi that yours lasts long, too! I’m sure it will!
Needless to say, I will be trying this cereal you posted! I love the idea of adding in fresh fruit.
Do the buckwheat groats have to be raw in order to sprinkle on top? (toasted are too hard, perhaps?)


Angela (Oh She Glows) April 8, 2011 at 10:26 am

Yup toasted works too!


Mimi April 8, 2011 at 9:21 am

I’m definitely a cereal fan. But, like you, I usually just have it for a snack.

This looks fantastic, though! I’m even shocked by how much protein and fiber it packs!


Lizzie April 8, 2011 at 9:22 am

I am the same way with cold cereal – just does not work for me past 9.30am! But it’s great for a snack. I really love Kashi Heart to Heart (it replaced Cheerios for me) and a health version of Raisin Bran is also pretty yum. Your cereal looks so . . . cheerful and summery!


Anna @ Newlywed, Newly Veg April 8, 2011 at 9:23 am

I have the same issues with cereal– in fact, I had a bowl for breakfast this morning, and my stomach is now GRRRROWLING!!! I’ll be excited to hear about whether or not this holds you over!


Liza Jane April 8, 2011 at 9:26 am

I usually eat a bowl of Kashi with almond milk and I’m fine for the morning. As long as something has some fiber in it I tend to stay full for a while. If I eat a bagel that’s another story. My stomach will start growling within the hour.


Lauren at Keep It Sweet April 8, 2011 at 9:27 am

Great idea to make your own cereal! My husband eats cereal daily and would love that concept.


Leanne @ Healthful Pursuit April 8, 2011 at 9:28 am

That cereal looks AMAZING! I love the doughy stuff at the bottom you were talking about. I’ll have to give this a try. yum! I’m a huge cereal fan. I love soaking chia seeds in my cereal milk overnight and then adding in my homemade granola and apples. It does the trick every time!


Stefanie April 8, 2011 at 9:29 am

That bowl of cereal looks so indulgent but healthy. I wish cereal held me over longer then an hour. I end up just snacking on the dry cereal instead of making a bowl of it. :)


Cait's Plate April 8, 2011 at 9:31 am

Ugh I’m with you! My sister can eat a LOW fiber cereal for breakfast and be filled up! It just does such a sucky job of holding me over so I always opt for it for a snack as well. I can’t wait to see if you discover a mix that actually does the trick!!


Lana April 8, 2011 at 9:35 am

I love love love cereal. I often find it more sustaining as a snack than breakfast. I love Grapenuts…there are 7 grams of fiber, 6 grams of protein and 5 grams of sugar per serving (I Just looked it up, lol). I typically by the off-brand which has less sugar and add fruit. I definitely recommend Grapenuts!


Holly @ The Runny Egg April 8, 2011 at 9:36 am

I love cereal but I also can eat 5 bowls and not feel satisfied, so I haven’t bought any in a long long time!


Lucy @ The Sweet Touch April 8, 2011 at 9:40 am

Well at least it looks tasty!

I go through phases where I will eat an entire box of cereal in a few days and then other times it takes a month to get through one box!


Rebecca April 8, 2011 at 9:48 am

Wow! That is one power bowl of nutrition goodness! I love cereal but always have the same problem with being hungry shortly after. I can’t wait to try this mix – it looks amazing! I’m going to eat it with MANGO! mmm and maybe some banana and coconut. :)


Haleigh April 8, 2011 at 9:52 am

Cereal is one of my favorite foods, but I can never eat it for breakfast. I just need a more filling breakfast, I am known to have cereal for lunch or dinner on many occasions though ;) I make sure to eat my cereal with yogurt to help keep me full.


Jackie @ Baking Charms April 8, 2011 at 9:59 am

I love cereal! I think it’s great that you played around with ingredients to make it more filling.

My only problem with cereal is that it doesn’t take long enough for me to eat it, so I end up going for seconds… or thirds ;)


Heidi @ Food Doodles April 8, 2011 at 10:01 am

Amazing stats on the cereal. It looks super yummy too. I really want to try making my own flaked type cereal. I’ve made some cereal like grape nuts but not as hard. It’s so good :)


Caitlin @ The Caitie Experiment April 8, 2011 at 10:05 am

I LOVE cereal — I usually use good ol’ fashioned Cheerios in a snack baggie as an emergency snack at work, for when I’m craving crunchy and in danger of reaching for a bag of chips! I definitely go through phases though; I went through a period of eating cereal twice a day as a meal (using similar mixes to the one you made today to amp up the nutrients), and then didn’t eat a single bite of cereal for three months! I know you go through similar “food phases,” but I was wondering the other day how long it usually takes you to break out of them…. I had the best intentions of going back to a powerhouse baby arugala salad I used to LOVE, bought all the ingredients when I had a craving, and I’m 99% sure they’ve degraded to a pile of green mush in my fridge because suddenly, the thought turned my stomach. Any tips on getting BACK to a food you’ve burned out on, or do you just say “screw it!” and come up with some new delicious treat?


Angela (Oh She Glows) April 8, 2011 at 10:29 am

I usually go through phases! If I get sick of it I try something new and then I usually find myself craving it again after a couple weeks.


[email protected] Hungry Mess April 8, 2011 at 10:06 am

I love cereal with texture, you know the kind most people refer to as cardboard. I could eat 10 bowls of any other cereal and still not feel full. Coffee is another must for me, without it, my breakfast doesn’t seem as filling.


Laura @ Sprint 2 the Table April 8, 2011 at 10:22 am

You are the only person in the world would could come up with a gourmet cereal! :) It looks incredible. I’ll be interested to see if it keeps you full – seems promising!


LauraJayne April 8, 2011 at 10:24 am

I used to love cereal – but I abandoned it when I realized that I always ate WAY more than a serving and was eating an unhealthy amount of calories for breakfast. I miss it though – I’m thinking that it might be time to re-integrate it into my diet, but add ingredients so a “serving size” fills me up and meets my nutritional needs!


Maria April 8, 2011 at 10:29 am

Can’t wait to hear the verdict :-) That’s my problem with cereal too. Oatmeal on the other hand, holds me over pretty good in the morning. The cereal does look tasty, I never thought of putting kiwi in the mix.


Lauren @ Healthy Food For Living April 8, 2011 at 10:33 am

I’m the same way when it comes to cereal – cold cereal alone just doesn’t hold me over for very long, but I love eating it! I’m a serial (haha) cereal mixer, meaning I always include at least 2 kinds of cereal + toppings. I love Kashi Cinnamon Harvest and Autumn Wheat both for their flavor and nutritional stats. I fill my bowl about halfway with one of them, and then top it with homemade granola, banana slices (or other fresh fruit), wheat germ or ground flaxseeds, and a bit of dried fruit and nuts. Unsweetened vanilla almond milk seals the deal, and my hunger is usually satiated for about 4 hours or so.

Your bowl is beautiful! I love the red strawberries & green kiwis.

Now I’m craving cereal ;).


Angela (Oh She Glows) April 8, 2011 at 11:06 am

I love your term ‘serial cereal mixer’ :)


Anna Crouch April 8, 2011 at 10:37 am

I LOVE cereal! And I actually do, all the time, exactly what you’ve done here! I typically have about 1 serving of cereal, with blackberries, blueberries, a chopped strawberry or 2, about 1/3 of a sliced banana, and sometimes I even slice some grapes or grapefruit. Then I top it with a tbl of protein powder, cinnamon and/or cocoa powder, either chia seeds or hemp seeds and about a cup’s worth of almond milk. It’s sooo yummy! The protein powder makes the mix very creamy! And the cereal adds a wonderful crunch, while the fruit gives it such a pop of flavor! The sweet fruit mixed with the creamy almond milk is the perfect combo! This generally tides me over for a good 3 hours or so. I find it to be the perfect breakfast for me. However, I generally eat breakfast at about 8-9 and my lunch break is between 12-1, so it works out perfect! Using the soy milk for added protein is an awesome idea. That’s the ONLY thing I don’t necessarily like about almond milk (the lack of protein). I may try some soy milk. But…I don’t want to just choose any brand. May have to do my research.

I hope it worked out for you!


Angela (Oh She Glows) April 8, 2011 at 11:07 am

I agree almond milk is so low in protein. I do love and prefer its flavour though!


Lauren April 8, 2011 at 10:41 am

Mmm…My new cereal combo that I have been eating for the past few weeks is equal parts raw oats and plain puffed millet with ground flax, cinnamon, almond milk and a scoop of almond butter. This is the only way I like oats, since cooked oats make me feel sick, and I’m not a fan of overnight oats. Keeps me satisfied for 4 hours!


[email protected] April 8, 2011 at 10:41 am

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 at 10:43 am

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 at 10:45 am

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


Mary (What's Cookin' with Mary) April 8, 2011 at 10:49 am

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 at 10:49 am

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


Lindsey @Textbooks and Cookbooks April 8, 2011 at 10:52 am

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 at 10:54 am

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 at 11:08 am

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 at 11:16 am

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 at 11:17 am

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 at 11:19 am

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 at 11:23 am

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 at 11:31 am

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 at 11:45 am

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 at 11:45 am

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 at 11:46 am

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 at 11:59 am

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 at 12:02 pm

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 at 12:03 pm

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 at 12:08 pm

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 at 12:10 pm

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 at 12:23 pm

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 at 12:31 pm

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 at 12:39 pm

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 at 12:54 pm

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 at 1:24 pm

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


aubrey April 8, 2011 at 1:05 pm

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 at 1:54 pm

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 at 2:20 pm

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 at 2:29 pm

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 at 2:32 pm

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


Maryea {Happy Healthy Mama} April 8, 2011 at 2:35 pm

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


Jay April 8, 2011 at 3:01 pm

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 at 3:07 pm

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


[email protected] April 8, 2011 at 3:22 pm

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 at 3:45 pm

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 at 4:34 pm

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 at 4:35 pm

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 at 5:36 pm

This would be a very nutritious breakfast.


Jen April 8, 2011 at 6:00 pm

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 at 6:36 pm

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


Lou April 8, 2011 at 6:39 pm

oh i love cereal. i was JUST about to have mine haha. but i never had my bowl with so many ingredients before! usually a bowl of plain cereal can hold me till lunch :)
but i love mixing 2-3 kinds of cereals together, gives more taste and surprise.. i love to snack on Quaker Oatmeal Squares!


Stefanie @TheNewHealthy April 8, 2011 at 7:39 pm

Can’t wait to see how long it holds you over – I’m a cereal addict, but it never fills me up! :)


Kathy April 8, 2011 at 7:40 pm

I use to eat cereal every morning, but then I started to eat oatmeal because it’s healthier.
Does anybody know what I could use instead of chia seeds? My local store doesn’t carry any :(


Leslie Paquette April 9, 2011 at 6:37 am

You can order chia seeds online. It’s usually cheaper that way too. Try


Hilary April 8, 2011 at 8:02 pm

For me, cereal is more of an accessory than the main event. That looks like quite the bowl of cereal, you’ve got pretty high standards!


Jen (The Best Kitchen) April 8, 2011 at 8:38 pm

I love cereal too, specially with fruits :)


Elle April 8, 2011 at 9:09 pm

Wow! That is a lot of calories for a single sitting… you MUST have been full till noon at least. It does look tasty though. Lovely photos, too.

Cereal doesn’t stick to my ribs; neither does oatmeal. Quinoa works a bit better.

If I eat grains for breakfast, I always count on a morning snack.


Alaina April 8, 2011 at 9:29 pm

I do love cereal but I’m just like you where I have it mostly as a snack. And usually it’s a late night snack of Puffins before I go to bed. :-) I love how colorful yours is!


Lynna April 8, 2011 at 9:41 pm

Beautiful photos as always; they’re really making me crave cereal!!


Megan April 8, 2011 at 10:44 pm

I’m a huge cereal fan and this breakfast looks absolutely delicious! I love the beautiful colours.
By the way, I really like your site, I could browse through it all day!


Angela (Oh She Glows) April 9, 2011 at 8:20 am



Hannah April 8, 2011 at 11:16 pm

I LOVE LOVE CEREAL!! This post made me so happy. I’m so excited to try this recipe.


Kari @ bite-sized thoughts April 9, 2011 at 12:22 am

I love cereal so much that I have allocated myself a cereal shelf, and when it is full, I am not allowed to buy any more until I finish a box :P I love it at just about any time of day, and by itself or mixed with fruit / yoghurt / soy milk / anything.

I’m also a sucker for buying new cereals (well, if they’re not sugar-loaded and the taste appeals) just because they’re new. Sometimes those turn out to be a fail and the boxes languish on my shelf for way too long, taking up valuable cereal space, but the appeal of a ‘new’ sticker in the supermarket is just too big to ignore. One day I might learn!


Justeen @ Blissful Baking April 9, 2011 at 1:40 am

I absolutely love cereal, but tend to eat oats more often as they are more satisfying. I have cereal for snacks pretty often though :) I think I could munch through a whole box in one day!


Anne-Marie April 9, 2011 at 6:26 am

I love cereal too! I wouldn’t try this one though, as the calories would be enough for 2 or more meals for me (I eat lots, I just eat more often). I find my eggs and oatmeal are as much as I can eat at once anyways, I would hesitate to eat more volume. Darn it, as I love how creative you are and how much you love food, flavour, texture and nutrition!!!


Leslie Paquette April 9, 2011 at 6:35 am

Mmm, that looks delicous. I haven’t tried the spelt cereal yet, might have to pick up a box next time I’m out. The glass jar you have your chia seeds in looks just like mine! Is it from IKEA? ~Leslie


maya @ finding balance in tokyo April 9, 2011 at 6:57 am

That is one of the prettiest bowls of cereal I’ve ever seen. Especially the picture with the pouring milk.

Cereal doesn’t hold me over at all, so I don’t have it often. I’ve been toying with the idea of mixing my own like you do here, but haven’t quite gotten to it yet. I love spelt and anything spelt based, too bad I can’t get that nature’s path cereal here. I’d love to try it out!


Sonia @ Food Obsessed April 9, 2011 at 7:24 am

I am a HUGE cereal fan, and this bowl looks absolutely fantastic. I had no idea buckwheat groats could be consumed raw. I will have to give it a try. Then maybe I can add them to my own home made cereal. I always make this huge batch with all sorts of different grains about once a month and am always open to new ideas as to what to include in my recipe. That raw buckwheat is a serious contender, let me tell you. So is your Spelt cereal. I always use all-bran, but this looks so much better! :)


Andrea Muzzatti April 9, 2011 at 7:47 am

I’m not really into food photography, but I have to say, the first picture of your cereal in this post blew me away!!! And that’s saying something, as I usually don’t give a hoot about photos. It was so clear and crisp, and the colors were vibrant, and I love how the milk was pouring in the center! Amazing!!! The picture looked delicious…if that makes any sense!


[email protected] helper! April 9, 2011 at 8:13 am

I LOVE cereal! But like you….it doesn’t fill me up! I could literally eat 5 bowls of cereal and not get full! I usually make a green monster if I want cereal because then I am getting some protein and fat and I can use the cereal as a topping for some crunch! But with this recipe I think I will actutally be able to eat cereal for breakfast! And this bowl is so pretty btw….I love all the colors and textures….beautiful pics girl!


Melissa Garcia Koel April 9, 2011 at 8:44 am

Hi Angela, I was wondering if there is a sort of basic recipe you follow for making cakes or muffins, mostly in terms of dry/wet proportions, amount of baking powder, eggs (chia ones!), oil and flour and maybe minimum amount of sugar/sweetener. I was raised baking cakes with 200 g butter, 200 g flour and 200 g sugar, but that no longer works for me, so hope you can help me with some kind of (healthy) guideline!
Thanks! Melissa


imwaytoobusy April 9, 2011 at 9:43 am

Oh, I have a weakness for cereal. If this kept you full, I hope you’ll let us know. Nothing ever ties me over for the morning! I included you in my “Blogs I Love” post this morning: – You truly are one of the best!


Seglare April 10, 2011 at 6:28 am

It’s funny how different we people are. :) I find that mysli + soy yoghurt (specially if “soaked” overnight) holds me over best, but cereal is a close second. I usually eat this quinoa cereal, which has a good amount of fiber and protein: – and add some seeds and fresh berries or fruit for sweetness.

I hardly ever eat oatmeal in the morning, because I find that I’m hungry again in an hour when I do. I wonder why this happens, as so many people seem to find oatmeal the most satisfying breakfast food..? :)

By the way, beautiful picture of your cereal!


Brenda April 10, 2011 at 8:22 am

I love cereal too but I have the same problem. I eat it as a snack. I was shocked at the amount of carbs in your cereal bowl! Don’t you think that is way too much carbs for breakfast?


Angela (Oh She Glows) April 10, 2011 at 9:43 am

No I don’t think that is too many carbs, especially when you look at the proportion of fat/fibre/and protein along with it. I think that is a balanced bowl. I workout in the morning and the carbs are burned off all day long. Carbs are not a bad thing…especially when whole grain. :)


Katrina April 11, 2011 at 11:56 am

Great cereal! I love spelt cereal, and am excited to change it up. Thanks!


Maria April 11, 2011 at 8:16 pm

Great way to start the day!


Lisa March 20, 2017 at 9:47 am

This looks AMAZING and I, too, love cereal. I am inspired by your site and your food philosophy. I have adopted a plant based diet over the past 6 months but have noticed that I have trouble keeping my weight in check. I started tracking my food and saw that I was eating an inordinate amount of fat (even though it was good) and carbohydrates. The calories are higher than anything I have previously eaten. I exercise 4 days a week. Any suggestions as to how I can keep weight in check and incorporate this amazing cereal and the avocado pasta on a weekly basis…?


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