Eating a nutritious and filling breakfast is important to start the day off right. Cereal is a popular breakfast choice for many people. However, plain cereal with milk may not keep you satisfied for very long. Fortunately, there are many ways to turn your bowl of cereal into a more substantial, energizing meal.
Add protein-rich foods
Adding a protein source to your cereal bowl can help you feel fuller for longer. Protein takes longer to digest than simple carbohydrates, keeping you satisfied and providing sustained energy. Here are some healthy high-protein foods that can be easily added to cereal:
| Protein Source | Nutrition Benefits |
|---|---|
| Greek yogurt | High in protein and calcium. Adds creaminess. |
| Chopped nuts | Good fats and plant protein. Almonds, walnuts, pecans. |
| Seeds | High in healthy fats, fiber, and magnesium. Try chia, hemp, or pumpkin seeds. |
| Nut or seed butter | Healthy fats and plant protein. Peanut, almond, cashew butter. |
| Milk | Dairy protein and calcium. Go for low-fat or non-dairy milk. |
| Cottage cheese | Casein protein, calcium, and probiotics. Buy low-fat. |
| Ricotta cheese | Similar to cottage cheese but more mild in flavor. |
Try mixing in a couple tablespoons of nuts, seeds, nut butter, or Greek yogurt into your cereal. You’ll add 4-8 grams of protein or more per serving. Or top your cereal bowl with fresh berries and a dollop of ricotta cheese for a protein and fiber boost.
Add fiber-rich foods
Fiber plays an important role in keeping you feeling full. It slows digestion, helps regulate blood sugar levels, and provides food for healthy gut bacteria.Aim for at least 4-5 grams of fiber per cereal serving. Here are some easy ways to increase the fiber content:
| High-Fiber Addition | Fiber Amount |
|---|---|
| Sliced banana | 3 grams |
| Berries | 4 grams per cup |
| Chia seeds | 10 grams per ounce |
| Flax seeds | 8 grams per ounce |
| Bran flakes | 5 grams per 1/2 cup |
| Oatmeal | 4 grams per 1/2 cup |
| Pear | 5 grams |
| Dried fruit | 3 grams per ounce |
Add a serving of your favorite high-fiber fruit like raspberries, pear or banana. Or sprinkle a tablespoon of chia seeds or bran flakes into your cereal. Oatmeal also combines well with many types of cereal to add whole grains.
Healthy fats
The addition of healthy fats can also help you feel satiated from your morning cereal. Good fats take longer to digest, providing fuel that lasts. Here are smart ways to incorporate healthy fats:
- Nuts – 1 ounce portion. Almonds, walnuts, pecans.
- Nut or seed butter – Look for all-natural with no added sugars.
- Coconut flakes
- Avocado slices
- Full-fat Greek yogurt
- Chia seeds
- Ground flaxseed
- Hemp seeds
- Olive oil or avocado oil drizzle
Aim for around 2-3 grams of healthy fats from sources like nuts, seeds, or yogurt to help with satiety. Drizzle a teaspoon of olive oil over your cereal or use full-fat Greek yogurt instead of skim milk.
Whole fruits
Adding fiber-rich whole fruits like bananas, berries, and apples to your cereal provides natural sweetness along with vitamins, antioxidants, and satiating fiber. Fruit brings flavor and nutrition:
| Fruit | Benefits |
|---|---|
| Banana | Fiber, potassium, magnesium, B6 |
| Berries | Antioxidants, fiber, vitamin C |
| Apple | Fiber, vitamin C, quercetin |
| Pear | Fiber, vitamin C, copper |
| Grapes | Antioxidants, vitamin K, manganese |
| Dried fruit | Fiber, antioxidants, micronutrients |
Try topping your cereal with 1/2 cup of sliced fruit. Or mix in berries, bananas or apple chunks. Dried fruit like raisins, cranberries, cherries or apricots also add fiber, nutrients and flavor.
Healthy granola
Skip the sugary cereal toppings and opt for homemade granola with nuts, seeds, oats, coconut and dried fruit. DIY granola allows you to control the ingredients. Bake a healthier granola with:
- Rolled oats
- Chopped nuts – almonds, walnuts, pecans
- Seeds – pumpkin, sunflower, chia
- Unsweetened coconut flakes
- Cinnamon
- Maple syrup or honey for sweetness
- Vanilla extract
- Dried fruit – cranberries, raisins, apricots
Top your cereal bowl with 1/4-1/2 cup of homemade granola for crunch and nutrients. The nuts, seeds and oats add protein, healthy fats and fiber.
Protein powder
Stirring a scoop of protein powder into your cereal and milk provides a protein punch. Whey and plant proteins like pea, hemp and soy mix easily into cereal. Here are beneficial options:
- Whey protein – 20 grams protein per scoop
- Plant protein powder – 15-20 grams per scoop
- Greek yogurt protein powder – 12 grams per scoop
- Hemp protein powder – 10 grams per scoop
Look for varieties without added sugar. Protein powder lends creaminess while increasing protein content by 10-20 grams per serving.
Seeds and nut butters
Seeds and seed butters are an easy way to add protein, fiber and healthy fats to cereal. Try these mix-ins:
- Chia seeds – Fiber, omega-3s, magnesium
- Ground flaxseed – Fiber, omega-3s, lignans
- Hemp seeds – Protein, fiber, omega-3s
- Sunflower seeds – Vitamin E, magnesium, selenium
- Pumpkin seeds – Zinc, iron, magnesium
- Almond or peanut butter – Plant protein and fiber
Aim for 1-2 tablespoons of seeds or nut butter stirred into your cereal. They add valuable nutrients while satisfying hunger.
Whole grains
Mixing whole grains like quinoa, amaranth, brown rice or oats into your regular cereal increases fiber, protein and nutrients. Prepare them beforehand or use leftovers to top your cereal. Healthy whole grain options include:
- Cooked quinoa
- Cooked brown rice
- Steel cut oats
- Amaranth
- Millet
- Buckwheat
- Whole grain granola
For variety, swap half your regular cereal for a cooked whole grain. Or sprinkle a few tablespoons of whole grain granola over top.
Dairy and non-dairy milks
Protein-rich dairy milk and plant-based milks help make cereal more satisfying. Beneficial options include:
- Low-fat milk – 8 grams protein per cup
- Full-fat milk – 8 grams protein per cup
- Soy milk – 6-10 grams protein per cup
- Almond milk – 1 gram protein per cup
- Coconut milk – 0-1 grams protein per cup
- Oat milk – 2-3 grams protein per cup
For a protein boost, use dairy milk or soy milk. Or try a non-dairy milk fortified with protein. Mixing milks can make cereal creamier too.
Spices and extracts
Spices, extracts and sweeteners lend flavor to cereal without excess sugar. Try these tasty additions:
- Cinnamon – Antioxidants, anti-inflammatory
- Nutmeg – Vitamin B6, magnesium, antioxidants
- Vanilla extract – Aromatic flavor
- Maple syrup – Minerals, antioxidants
- Honey – Antioxidants, antibacterial
- Cocoa powder – Flavonoids, iron
Mix in spices like cinnamon and nutmeg or drizzle a teaspoon of maple syrup or honey over your cereal. Vanilla and cocoa add flavor too.
Conclusion
With a little creativity, it’s easy to turn a boring bowl of cereal into a hearty, nutritious breakfast. Load up your cereal with fiber, protein and healthy fats from ingredients like Greek yogurt, nuts, seeds, fruit, protein powder and nut butter. You’ll feel satisfied while getting a balance of carbs, protein and good fats to power your day.