BLE-Friendly Breakfast Cereals

I am currently in a phase of exploring cold cereals. Maybe it’s because the sun is coming out (finally!) and that makes me less interested in warm food.

It’s amazing how much sugar is in cereal. It’s so hard to find sugar and flour free cereal in this crazy world, even so called “healthy cereals” and natural food cereal isles are full of sweeteners.

Luckily, there are a few that we can eat (see below). They are pretty bland on their own though, so you’ve gotta make the toppings interesting.

Cereal is a great option for quick breakfasts, traveling, camping, and any other situations where you don’t have a way to cook food.

Here is a general breakfast cereal formula with measurements and categories.

Everyday Cereal Bowl

  • Servings: Makes 1 Serving
  • Print

Each Serving Contains:

  • 1 Grain
  • 1 Protein
  • 1 Fruit



  • 1 oz dry cereal (see sugar & flour free brands below)


  • 1 oz nuts & seeds (1/2 protein)
    • Try sliced almonds, pecans, pumpkin seeds, chia seeds, flax meal, hemp seeds, walnuts, sunflower seeds, or pistachios
  • 4 oz plant-based milk or yogurt (1/2 protein)
    • Try unsweetened hemp, oat, soy, or almond milk


  • 6 oz fruit
    • Try strawberries, bananas, pears, peaches, mangos, raspberries, and blueberries

Condiments (Freebies)

  • Cinnamon
  • Vanilla

Notes for Maintenance

  • Grain Additions: Increase cereal amount.
  • Protein Additions: Increase milk or add yogurt. I like to use 4 oz of milk and 2 oz yogurt, and up the nuts and seeds to 1.5 oz.
  • Fat Additions: Increase nuts.

Here is a list of some sugar and flour free brands of breakfast cereal.

Ezekiel Cereals

(Although steer clear of the one with raisins)

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Shredded Wheat

Shredded wheat comes in all kinds of sizes, from huge, to medium, to mini.

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Puffed Grains

Try puffed rice, corn, kamut, quinoa, and wheat. 1 oz gets you a ton of volume.

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Uncle Sam’s Cereal

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Fiber One

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Erewhon Cereals

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In general, look for cereals without sugar or sweetener added, with just one or two ingredients. If there is a little bit of sweetener, I have found that personally less than 2 grams of sugar in one serving hasn’t been triggering for me.

I never used to eat cereal. I had a false belief that cereal wasn’t as filling as oatmeal. Probably because I used to eat cereal loaded with sugar and that would cause a blood sugar roller coaster. Not with my cereal bowl these days! Today, my breakfast cereal gets me easily through the morning all the way until lunch, no different than my normal oatmeal. Lesson learned!

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  1. Christine

    Thanks Katie, I always love reading your posts. I’m from Canberra Australia and we don’t always have the choices you have in America. It’s been fun adapting your recipes.
    In gratitude
    Christine 💖

  2. I believe Fiber One is also allowed… its super yummy with bananas on it and milk. Thanks for this post. I love cold cereal but wasn’t sure what else I could eat

  3. Pingback: Nut & Seed Breakfast Topping – Katie's Kitchen

  4. Anonymous

    What about Grape Nuts?

    • I’d never heard of grape nuts, but I looked them up and sugar and flour are in the first 3 ingredients for both of their products. I’d steer clear.

  5. Hi there – I am a little confused though because some of these cereals contain seeds and nuts etc. How does this work with the protein portion? Can you ignore it or do you need to factor it in? Thanks

  6. Thank you So much! It is so easy when you have a picture to know what to search for in the bio store!

  7. What are your thoughts on Malted Barley? My understanding is it still hits the glycemic index .

    Your site is amazing! Thank you for sharing your experiences and recipes.

  8. Rose Goggins

    H Katie! Is Muesli permitted for breakfast, and if so, how much? I am at my goal weight but haven’t started increasing maintenance foods.


    • Good question rose, I’m not sure, I don’t use it because it mixes food categories. Once you are settle in maintenance I would carefully and systematically experiment with it, but that transition is not the time to try new things.

  9. Thanks I’m just starting BLE. I Joined the 14 day challenge and got the book in audio version. This post helped!

  10. Hi Katie, I enjoy your blog and recipes. Just wondering if you did the 14 day BLE Challenge, and if yes, what you thought of it?

    • Hi! I didn’t, that wasn’t available at the time, I did the boot camp. I think the boot camp is so much better because the 14-day has no support, and you need more support when you are starting out, not less! But it’s a cheap way to get access to the content I guess, but that doesn’t do you much good without the social support and accountability piece that you get in the boot camp.

  11. Hello, I’ve been checking out your site. I’m loving all the great recipes and tips. I just ordered the book do I don’t yet have all the pertinent information aside from the bright lines and no sugar or flour. I was wondering about cereals but figured they were off limits because they’re not a whole food and are made with processed grains, which are flours. Am I wrong or is this a maintenance only food for BLE? Thanks!

    • Hi Gina! They can’t have flour in them. The ones I mention here are BLE friendly in either phase because they don’t have flour or sweeteners

      • Thanks Katie. I understood BLE advising whole grains like oats, rice or barley and not processed cereals. I think I’m going to going to stick with unprocessed grains for myself. I hope you don’t think I’m being rude but my understanding is that all cereals and breads are made with processed grains.

      • Do what brings you peace, as always. These cereals are approved by Susan and BLE though, just so you know.

      • I do understand they are approved for BLE, I’ve just adopted a whole food lifestyle for myself. I can’t wait to get the book and start my BLE journey and am looking forward to trying the delicious looking recipes on your site. Thank you ❤️

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