What gluten-free cereals are available?

January 5, 2026 •

3 min read

Celiac disease affects a significant number of people, underscoring the need for safe food choices. Fortunately, various delicious and nutritious gluten-free cereals are accessible.

Quick Summary

Several gluten-free cereals, including those made with corn and rice, are available. Reading labels and understanding certifications is key to confirming products are gluten-free and safe from cross-contact during manufacturing.

Key Points

Naturally Gluten-Free Grains: Rice, corn, quinoa, and buckwheat are naturally gluten-free, forming the base of many cereals.
Certified Gluten-Free Oats: Oat products must be certified to avoid contamination.
Major Brand Options: General Mills (Chex, Cheerios) and Post (Pebbles) have labeled gluten-free versions.
Dedicated GF Brands: Nature's Path, Bob's Red Mill, and Purely Elizabeth produce certified gluten-free products.
Risk of Cross-Contamination: Cross-contamination is possible, so label verification is crucial for safety.
Homemade and Hot Cereal: Homemade recipes or hot cereals use certified grains.

Understanding Gluten-Free Cereal

For those with celiac disease or gluten sensitivity, it is essential to comprehend the 'gluten-free' label on cereal boxes. Grains can be contaminated during harvesting, transportation, or processing. This is known as cross-contamination, which is a significant concern. Products labeled “certified gluten-free” must follow stringent guidelines and have less than 20 ppm of gluten.

Naturally Gluten-Free Grains

Many gluten-free cereals use naturally gluten-free grains, including:

Rice: Used in puffed rice and crispy rice squares.
Corn: A base for corn flakes and other puffed cereals.
Oats: Require careful processing to avoid cross-contamination; must be certified gluten-free.
Quinoa: A nutrient-rich pseudo-cereal, often used in granolas and hot cereals.
Buckwheat: A naturally gluten-free seed used in flakes or crunchy cereals.
Millet & Sorghum: Ancient grains that add a unique texture and flavor to cereal blends.

Gluten-Free Cereal Brands

The market offers many safe gluten-free options. Consumers can find a gluten-free alternative for nearly any conventional cereal preference.

Mainstream Brands with Gluten-Free Options

Many well-known brands have gluten-free versions.

General Mills: Offers many gluten-free Chex (Rice, Corn, Chocolate) and Cheerios (Original, Honey Nut, Frosted).
Post Consumer Brands: Many cereals, such as Fruity Pebbles and Cocoa Pebbles, are naturally gluten-free and clearly labeled.
Kellogg's: Offers specific gluten-free versions of classic cereals like Corn Flakes and Coco Pops in some regions. Check the specific packaging as standard versions contain gluten.

Dedicated Gluten-Free Brands

These brands exclusively produce gluten-free products.

Nature's Path: Offers a selection of organic gluten-free cereals, including Mesa Sunrise flakes and various granolas.
Bob's Red Mill: Offers hot cereals and mueslis, like their Gluten Free Muesli and Creamy Brown Rice Farina.
Catalina Crunch: Specializes in low-sugar, keto-friendly cereals that are all gluten-free.
Purely Elizabeth: Known for ancient grain and grain-free granolas made with nuts and seeds.
Three Wishes: A grain-free cereal brand that offers a variety of flavors designed to mimic conventional cereals.

Cereal Comparison Table


Cereal Type	Examples	Key Ingredient(s)	Nutritional Focus	Celiac Safety Note
Crispy Rice	Nature's Path Crispy Rice, Malt-O-Meal Crispy Rice	Rice	Simple, low-fat option	Look for certified label, especially to avoid malt flavoring.
Corn Flakes	Nature's Path Corn Flakes, Kellogg's GF Corn Flakes	Corn	Simple, crunchy flakes	Confirm brand's specific gluten-free version; standard versions contain gluten.
Chex	Rice Chex, Corn Chex	Rice, Corn	High-fiber, versatile base	Clearly labeled gluten-free and processed in dedicated facilities.
Oat-based	Cheerios (many varieties), Bob's Red Mill Oats	Oats	High in fiber, hearty	Must be certified gluten-free due to high cross-contamination risk.
Granola	Purely Elizabeth, Bob's Red Mill GF Muesli	Oats, Nuts, Seeds	Nutrient-dense, high protein	Varies widely; check labels for certification and ingredients.

Beyond the Box: Hot Cereals and Homemade Options

Hot Cereal Varieties

Gluten-Free Oats: Certified gluten-free rolled oats, steel-cut oats, or instant oatmeal packets.
Cream of Rice: A hot, smooth, rice-based cereal safe for a gluten-free diet.
Quinoa Flakes: Cooked like oatmeal, these offer a high-protein, nutrient-rich option.
Amaranth Porridge: A quick-cooking grain that creates a creamy, nutrient-dense hot cereal.

Homemade Cereal and Granola

Making cereal or granola at home provides ingredient control and prevents cross-contamination, if proper kitchen protocols are followed. Combine certified gluten-free rolled oats, nuts, seeds, and dried fruit with natural sweeteners like honey or maple syrup.

The Importance of Reading Labels

Vigilance is key. Never assume a product is safe based on the grain base. Some corn flakes and rice cereals are not gluten-free because they contain barley malt. Always look for a 'certified gluten-free' logo, like the Crossed Grain Trademark used by Coeliac UK, to ensure the product meets standards for celiac disease. If a label only says "made with gluten-free ingredients" without certification, there may still be a cross-contamination risk. For additional guidance, consult organizations like the Canadian Celiac Association.

Conclusion

The gluten-free cereal market has many options to meet different tastes and dietary needs. By choosing products from dedicated gluten-free brands or checking for certification on mainstream varieties, individuals can enjoy safe and delicious breakfast options. Always prioritize certified products and be aware of cross-contamination to ensure a safe meal.

Frequently Asked Questions

Many Cheerios varieties are labeled gluten-free by General Mills. They use a sorting process to remove gluten, which some highly sensitive individuals may approach with caution; always check for the 'gluten-free' label.

Standard Kellogg's Rice Krispies are NOT gluten-free due to barley malt flavoring. Look for a certified gluten-free version from another brand, such as Malt-O-Meal Crispy Rice.

Choose cereals with a 'certified gluten-free' logo on the packaging. This means the product has been tested to meet gluten content safety standards.

Oats are naturally gluten-free but often cross-contaminated. Consume only oats marked as 'certified gluten-free'.

Cross-contamination occurs when gluten-free food contacts gluten-containing foods or surfaces. Minimize risk by purchasing products from dedicated gluten-free facilities and practicing safe food handling.

Yes, both Fruity Pebbles and Cocoa Pebbles are gluten-free.

Options include cereals with quinoa, amaranth, or nuts and seeds. Purely Elizabeth offers nutrient-dense granolas, and amaranth porridge is a good hot cereal option.

No. Many contain barley malt and are not gluten-free. Always read the ingredient list and look for a 'certified gluten-free' product.