Discover What Cereal Has No Gluten in It

November 8, 2025 •

5 min read

According to the Celiac Disease Foundation, approximately 1 in 100 people worldwide have celiac disease, requiring a strictly gluten-free diet. Navigating the grocery store aisles to determine what cereal has no gluten in it can be a challenging task, but many delicious and safe options exist for a satisfying and worry-free breakfast.

Quick Summary

This guide provides a comprehensive overview of naturally gluten-free grains and specific brands to look for. It also explains how to read food labels, understand the risks of cross-contamination, and find certified gluten-free oat options for those managing celiac disease or gluten sensitivity.

Key Points

Naturally Gluten-Free Grains: Grains such as rice, corn, quinoa, sorghum, and millet are naturally gluten-free and are excellent foundations for safe cereals.
Certified Gluten-Free Oats are a Must: Pure oats are gluten-free, but cross-contamination is a high risk; always buy oats explicitly labeled 'certified gluten-free'.
Read Labels Carefully: Always check the ingredients list for hidden gluten, especially common additives like barley malt flavoring.
Reliable Brands Exist: Many major brands like General Mills (Chex, Cheerios) and specialty brands like Nature's Path offer certified gluten-free cereal options.
Watch for Cross-Contamination: Even if a cereal's main ingredients are gluten-free, check if it was processed in a shared facility that also handles gluten-containing grains.
Homemade Alternatives Offer Control: For complete ingredient control, consider making your own granola or puffed rice cereal at home.
Avoid Gluten-Containing Ingredients: Steer clear of cereals containing wheat, barley, rye, and malt flavoring unless explicitly certified otherwise.

Naturally Gluten-Free Grains and Ingredients

Many traditional cereals are based on grains that are inherently gluten-free, providing a solid foundation for a safe breakfast. However, processing and cross-contamination pose risks, so careful label reading is essential. Here are some of the most common gluten-free grains used in cereals:

Rice: As a versatile staple, rice is naturally gluten-free. It is the primary ingredient in cereals like puffed rice, crisped rice, and many gluten-free rice flakes.
Corn: Corn is another naturally gluten-free grain, found in cornflakes, corn puffs, and corn-based chex cereals. It is crucial to verify that the product does not use malt flavoring, which is often derived from barley.
Quinoa: A protein-rich pseudo-cereal, quinoa is naturally gluten-free and can be found in flaked or puffed cereal forms.
Sorghum: This ancient grain is rich in fiber and antioxidants and can be found in puffed form, offering a nutrient-dense and safe choice.
Millet: A small-seeded grain, millet can be used to make millet porridge or puffed cereal and is completely gluten-free.
Buckwheat: Despite its name, buckwheat is not related to wheat and is a naturally gluten-free pseudo-cereal, often used in granolas and hot cereals.
Amaranth: Another ancient, gluten-free pseudo-cereal, amaranth is rich in protein and often used in puffed form or porridge.

The Importance of 'Certified' Gluten-Free Oats

While oats themselves are naturally gluten-free, they pose a significant risk of cross-contamination. Oats are frequently grown, harvested, and processed alongside wheat, barley, and rye, leading to gluten exposure. For individuals with celiac disease, it is critical to only consume oats that are specifically labeled as "certified gluten-free." This certification ensures that the oats have been processed in a dedicated gluten-free facility and tested to be below the safe threshold of 20 parts per million (ppm) of gluten. A very small percentage of people with celiac disease may also react to a protein in oats called avenin, so it is recommended to introduce certified gluten-free oats with guidance from a healthcare professional.

Leading Brands and Safe Cereal Options

Many manufacturers now offer a wide variety of explicitly labeled gluten-free cereals. Knowing which brands to trust can simplify your shopping experience.

Popular Brands with Gluten-Free Options:

General Mills: This brand offers several popular cereals in certified gluten-free versions, including many Chex varieties (Corn, Rice, Honey Nut) and most Cheerios flavors,.
Post Consumer Brands: Post is known for its Fruity PEBBLES and Cocoa PEBBLES, which are made with rice and are considered gluten-free.
Nature's Path: A brand specializing in organic and healthy options, Nature's Path offers a wide range of gluten-free cereals, including Mesa Sunrise Flakes, Panda Puffs, and several granolas,.
Nestlé: In some markets, Nestlé offers the "GoFree" range, with gluten-free Corn Flakes, Honey Nut Flakes, and Rice Pops.
Barbara's Bakery: This brand provides several gluten-free choices, such as Honey Rice Cereal and a variety of Puffins.
Cascadian Farm: Look for their organic berry vanilla puffs and other explicitly labeled gluten-free granola options,.
Love Grown: This brand focuses on healthy cereals, offering popular options like Power O's.

Decoding Labels: What to Look For (and Avoid)

Reading food labels is the most important step for anyone on a gluten-free diet. Beyond simply looking for a "gluten-free" label, it is helpful to be aware of hidden sources of gluten.

Malt Flavoring: A common ingredient, especially in cereals, is malt flavoring or barley malt extract. Both are derived from barley and contain gluten. A classic example is Kellogg's Rice Krispies, which are not gluten-free due to malt flavoring. Always check the ingredient list for malt.
Wheat Ingredients: Look for any mention of wheat, rye, or barley in the ingredients list. Also, be aware of wheat derivatives like farro, semolina, spelt, and durum flour.
Gluten-Free Certification: The presence of a third-party certification logo, such as the 'Certified Gluten-Free' logo or Coeliac UK's Crossed Grain symbol, provides assurance that the product has been tested and meets strict standards.

Comparison of Common Cereal Grains


Grain	Gluten-Containing?	Notes	Found In...
Wheat	Yes	A primary source of gluten in traditional cereals.	Wheaties, Shredded Wheat, many mueslis
Barley	Yes	Contains gluten, often used as malt flavoring.	Kellogg's Rice Krispies, some corn flakes
Rye	Yes	Common in traditional European breads and sometimes in muesli.	Some muesli and granolas
Pure Oats	No, but high cross-contamination risk	Naturally gluten-free, but only certified GF oats are safe.	Certified GF porridge oats, Chex (in US)
Corn	No	Naturally gluten-free, but watch for malt flavoring.	Corn Chex, Nature's Path Corn Flakes
Rice	No	Naturally gluten-free, versatile base.	Rice Chex, Fruity Pebbles, puffed rice
Quinoa	No	High-protein pseudo-cereal.	Quinoa flakes, some granolas
Sorghum	No	Ancient grain, high in antioxidants.	Puffed sorghum cereal

Homemade Gluten-Free Cereal Alternatives

For those who prefer to control their ingredients, making your own gluten-free cereal can be a rewarding and simple process. Homemade options allow for customization and help avoid processed ingredients and hidden sugars.

Simple homemade alternatives include:

DIY Granola: Combine certified gluten-free oats with nuts, seeds, dried fruit, and a natural sweetener like maple syrup or honey. Bake until crunchy.
Puffed Rice Cereal: Use puffed brown rice and add natural flavorings like cinnamon or a drizzle of agave for a simple, crunchy base.
Quinoa Porridge: Cook quinoa flakes with milk or water for a hot, nutrient-dense breakfast similar to oatmeal. Top with fruit and seeds.

Conclusion

Finding a satisfying gluten-free cereal is more accessible than ever, thanks to a growing market and dedicated brands. By understanding which grains are naturally gluten-free (like rice, corn, and quinoa) and being vigilant about label reading—especially regarding potential cross-contamination with oats and the presence of malt flavoring—you can confidently choose a safe and delicious breakfast. Whether you opt for a certified brand like Chex or Nature's Path, or prefer to create your own granola at home, a tasty, gluten-free bowl of cereal is well within reach.

Learn More

For more in-depth resources on managing a gluten-free diet and celiac disease, consider visiting the Celiac Disease Foundation: https://celiac.org

Cereal Recommendations for the Gluten-Free Diet

Here is a list of recommended gluten-free cereals, categorized for easy reference:

Rice-Based Cereals

Post Consumer Brands Fruity PEBBLES
Post Consumer Brands Cocoa PEBBLES
General Mills Rice Chex
Nature's Path Organic Crispy Rice Cereal

Corn-Based Cereals

General Mills Corn Chex
Nature's Path Organic Corn Flakes (verify ingredients as some brands include malt)
Barbara's Puffins (select flavors)

Oat-Based Cereals (Certified Gluten-Free Only)

General Mills Cheerios (labeled gluten-free in the US and Canada)
Quaker Gluten-Free Original Porridge Oats
Bob's Red Mill Gluten Free Rolled Oats

Granola and Muesli

Nature's Path Granola (various gluten-free flavors)
Purely Elizabeth Ancient Grain Granola
Bob's Red Mill Gluten Free Muesli

Puffed Grain Cereals

Nature's Path EnviroKidz Panda Puffs (Peanut Butter)
Nature's Path EnviroKidz Gorilla Munch (Corn Puffs)

Brands to Look For in the 'Free From' Aisle

Nestlé GoFree: A range of specifically formulated gluten-free cereals.
Tesco Free From: A supermarket own-brand range offering various gluten-free cereals.
Asda Free From: Similar to Tesco, with a selection of dedicated gluten-free cereals.
Morrisons Free From: Another UK supermarket brand with gluten-free options.

Important Note on Kellogg's Cereals

It is vital to remember that Kellogg's classic versions of cereals like Rice Krispies, Corn Flakes, and Special K are typically not gluten-free due to the inclusion of barley malt. Always seek out certified gluten-free alternatives from other brands,.

Frequently Asked Questions

No, standard Kellogg's Rice Krispies are not gluten-free because they contain barley malt flavoring. However, there are many gluten-free alternatives available from brands like Nature's Path, Malt-O-Meal, and Nestlé GoFree,.

In the United States, most flavors of Cheerios are labeled gluten-free, as they are made with specially processed oats to remove gluten. However, due to past cross-contamination issues and variations by region (UK Cheerios are not gluten-free), always look for the 'certified gluten-free' label.

Barley malt flavoring is a common cereal additive derived from barley, which is a gluten-containing grain. It is a hidden source of gluten that must be avoided by those with celiac disease or gluten sensitivity.

The most reliable way is to look for a third-party gluten-free certification logo on the packaging, such as the 'Certified Gluten-Free' mark. This signifies that the product has been tested to meet strict standards and is processed to minimize cross-contamination risk.

No, not all corn flakes are gluten-free. Many major brands like Kellogg's use barley malt extract as a flavoring. You must specifically purchase corn flakes that are labeled and certified gluten-free from brands like Nature's Path or Nestlé GoFree,.

Several ancient grains are naturally gluten-free, including quinoa, sorghum, amaranth, and millet. These can be used to make safe porridges, flakes, or puffed cereals.

Most people with celiac disease can tolerate pure, uncontaminated oats. However, it is crucial to only consume oats specifically labeled 'certified gluten-free' due to high cross-contamination risks during standard processing. Consult a healthcare professional before introducing oats into your diet.

Kid-friendly gluten-free options include Fruity Pebbles, Cocoa Pebbles, certified gluten-free Chex varieties, and Nature's Path EnviroKidz cereals like Panda Puffs or Gorilla Munch,.