What Cereals are Gluten Free?

Cereal is a go-to breakfast for many people, and the easiest thing to pour into a bowl when you are short on time. It’s also great for making marshmallow treats and more. But it can be tricky when you have to go gluten free after a diagnosis of celiac disease, non-celiac gluten sensitivity, or other conditions that require a gluten free diet.

As someone who has been gluten free for years, cereal is one of the foods I always double-check. Ingredients and labels change regularly, and I’ve learned that even cereals that seem gluten free aren’t always labeled that way. That’s why I keep this list updated and always recommend checking the package before buying.

What Cereals Are Gluten Free?

In short, many popular cereals are gluten free, including certain varieties of Chex, Fruity Pebbles, Cocoa Pebbles, and cereals from brands like Nature’s Path and Three Wishes. Some, like Cheerios and Lucky Charms, require a little more detail, and while they may work for some people, they aren’t for everyone. Also, not every cereal in these product lines is gluten free, so always check the label for a gluten-free claim and review ingredients regularly, since formulations can change.

How to Know if a Cereal Contains Gluten 

Whenever you’re browsing the shelves for a new gluten-free cereal, here are some ways to learn whether or not a cereal may contain gluten:

• Check the Packaging: Many cereal brands that are safe for gluten-free diets often indicate this on their packaging. A word of warning, however: not all brands that claim to be gluten-free are made in gluten-free factories, so those with serious allergies may want to do a little more digging to know whether a cereal is 100% safe to eat.
• Check the Ingredients: Check the ingredients list. Here you can sometimes find “red flags” that could indicate a cereal is not in fact totally free from gluten. Ingredients to look out for are barley, wheat, oats, rye, and disclaimers such as “May contain…”.
• Check Online: The internet is a wealth of knowledge when it comes to finding and verifying gluten-free brands! Do some research on a cereal company’s website to learn which products are safe for gluten-free diets.

Cereals to Avoid

Some major name brands that disclose that they may or do contain gluten:

• Mini Wheats, Frosted Mini Wheats (wheat – obviously!)
• Rice Krispies* (barley malt)
• Special K (wheat)
• Raisin Bran (wheat)
• Fruit Loops (wheat)
• Cap’N Crunch (non-gluten-free oat flour)
• Corn Flakes (barley malt extract)
• Frosted Flakes (malt flavor)
• Corn Pops (wheat)
• Life (wheat)

*There are lots of crisped rice cereals out there that are gluten-free, perfect for breakfast or for making into crispy rice treats! See below for some alternatives.

Label Reading Tips for Finding Gluten-Free Cereal

Many grocery stores have “health food” or “wellness” aisles where you can usually find gluten-free versions of many pantry goods, including cereal. Here are some tips to remember when looking for gluten-free cereals:

• As a general rule, beware of the words “wheat,” “barley,” and “rye.” For example, wheat protein or wheat flour. 
• Some cereals can contain modified corn starch and maltodextrin (a processed carbohydrate). You should be able to tell on the label if these ingredients are made from wheat. 
• Look out for malt syrup or any other ingredients that are malt-based, like malt extract, as these contain gluten.
• If you have an extreme intolerance, look for products that were manufactured in a gluten-free facility, where there is little risk of cross-contamination.
• If you’re still unsure, contact the manufacturer. They will be able to confirm whether a product is safe for gluten-free diets, and how it was produced.

Storing Cereal After It’s Opened

The best way to store cereal after it’s opened is airtight at room temperature. Store cereal in a jar or container in a cool, dry location (like a pantry). 

In really humid climates, you can store cereal in the fridge, although I wouldn’t recommend it unless that’s the case.