Cereal is a delicious, nutritious food that offers a big bang for the buck. Ready-to-eat cereal with dairy milk provides a bowl of nutrients for an average of 50 cents a serving on average! Cereal is for more than pouring into a bowl and dousing with milk, however. You can eat it any time of day and in many ways. Check out what to make with cereal – you’ll be surprised at how creative my dietitian friends are!
Why cereal is a healthy choice for family meals
Whether it’s whole grain, or refined, cereal supplies energy-producing carbohydrate. In addition, it can be a source of other nutrients that often go missing in the diet.
Whole grain choices offer the most fiber, vitamin E, and selenium, but they are not usually enriched.
Refined grains are missing one or more of their three key parts – the bran, the germ, or the endosperm. Refining a grain results in some nutrient loss. However, most refined grains are enriched.
Enriched grains contain additional B vitamins, including folic acid, and the mineral iron. Iron and folic acid don’t occur naturally in significant amounts in whole grains, but they are welcome additions to refined grains, especially cereal.
Health experts recommend that women in their childbearing years get adequate folic acid every day. Adequate folic acid helps prevent neural tube defects during the first month of pregnancy. A serving of enriched cereal can provide as much as 100% of the Daily Value for folic acid.
The added iron in enriched cereal is a good source of this nutrient. Iron is needed to prevent iron deficiency anemia, which can result in long lasting fatigue, and other health problems.
Why it’s OK to eat refined grains
Does eating cereal cause weight gain?
You may be surprised to hear that grains of all kinds, including cereal, can be good for your waistline. An eating pattern that includes higher amounts of a variety of grains is associated with a healthier body weight.
Choose cereals with the least added sugar, which contributes additional calories. Save sugar-laden cereals for a treat, not an everyday food.
What to make with cereal for family meals
Since I think cereal is good any time of day, I’ve divided up the delicious healthy recipes with cereal into two groups: sweet and savory. Enjoy them at any meal, or for a snack!
Sweet healthy recipes to make with cereal
Coconut Fruit Tart by Live Best
Peanut Butter and Chocolate Cereal Nachos by Jill Weisenberger
Strawberry Banana Breakfast Popsicles by The Nutritionist Reviews
Cinnamon Buckwheat Granola by Foods with Judes
No Added Sugar Fruit and Nut Bread by Better Is the New Perfect
Almond Pistachio Cocoa Bites by Amy Gorin
Flourless Milk & Cereal Pancakes by Sinful Nutrition
Sweet and Spicy Peanut Trail Mix by National Peanut Board
Grab-and-Go Granola Bars by Liz’s Healthy Table
Protein Packed Chocolate Cereal Bowl by Nutrition Starring You
Kid Friendly Smoothie Bowl by The Crowded Table
Vanilla Maple Chia Yogurt Parfait by Julie Harrington
Peanut Butter Cereal Bars by Better Is the New Perfect
Savory healthy recipes to make with cereal
Black Bean Breakfast Burrito Bowl by The Grateful Grazer
Crispy Hummus Mashed Potato Balls by Tasty Balance Nutrition
Sweet and Spicy Popcorn Snack Mix from The Lean Green Bean
Savory Oatmeal Breakfast Bowl with Spinach, Mushrooms, and Fried Egg by Jessica Levinson
Wheaties Oven Baked Ravioli by My Menu Pal
Fonio Recipe by Laurel Ann Nutrition
Crunchy Cereal-Filled Waffles by Bonnie Taub-Dix:
Hi, I'm a registered dietitian, writer, recipe developer, and mother of three who specializes in food and nutrition communications and believes in progress, not perfection. If you're interested in easier ways to live a healthier life, you're in the right place. Welcome! 