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.
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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.
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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?
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!