Low Calorie Cereal


5 from 29 votes
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This low calorie cereal clocks in at under 100 calories per serving and is VERY low in fat. Perfect on its own or combined with yogurt or oatmeal, we’ve also included a guide to the BEST low calorie cereals for 2022

low calorie cereal

Breakfast is the most important meal of the day, and for good reason.

I’ve never been someone who skips breakfast, regardless of what diet I follow. Since starting a lower calorie diet, some of my meals have changed but I’ve still been enjoying cereal on a regular basis.

Can you eat cereal on a low calorie diet?

Cereal is a fantastic food to include on a low calorie diet, provided you choose ones that are not calorie dense. Many flavored cereals contain loads of sugar and unhealthy fats, especially granolas and muesli. 

Luckily, there are plenty of low calorie options. 

What cereal is best for weight loss?

Any cereal that has a good mix of protein and fiber is guaranteed to keep you satisfied and energised. I love making my own because I can control the ingredients and adjust the sweetness level.

Why this is the best low calorie cereal- 

  • No artificial ingredients. This cereal only uses wholesome and healthy ingredients that you probably have in your pantry right now. 
  • Ready in 30 minutes. All you do is mix everything together then bake it and Voila- you are done! 
  • Makes loads of cereal! This is not a small batch recipe AND you can double or triple the ingredients to have breakfast cereal that lasts for months! 
  • No refined sugar or wheat. This cereal is 100% naturally sweetened, only using a dash of maple syrup. It also has no wheat or wheat based flour.

The texture is crispy, crunchy, and with small clusters throughout. The cereal is pleasantly sweet and with a subtle maple flavor, and easily customizable!

How do you make low calorie cereal?

The Ingredients

  • Rolled oats- old fashioned oats. If you’d like this cereal to be gluten free, be sure to use certified gluten free rolled oats. 
  • Oat flour- Avoid buying expensive pre-made ones and simply make your own!
  • Cinnamon- Just a pinch to give some lovely cinnamon flavor throughout. 
  • Shredded coconut- Reduced fat and unsweetened shredded coconut. Use finely shredded coconut if you’d like chunkier granola. 
  • Granulated sweetener of choice- I used a brown sugar substitute, but any sweetener works. 
  • Coconut oil- Refined coconut oil that has been melted. 
  • Maple syrup- Holds the granola together and adds extra sweetness. To cut the sugar, try a sugar free maple syrup
  • Mix ins- optional, but add dried fruits, nuts, chocolate, etc. This can be added after the granola has been baked. 

The Instructions

Start by adding the dry ingredients into a large mixing bowl. Next, add the coconut oil and maple syrup and mix very well, until combined.

Transfer the mixture onto a lined baking sheet and bake for 30 minutes, removing the pan halfway through and mixing it around so the middle part cooks evenly. Remove the granola from the oven. 

Now, let the cereal cool completely. Once cooled, break it apart. If adding mix-ins, stir them through at the end. 

low cal cereal

Storing and freezing instructions

  • To store: Low calorie granola should be stored at room temperature, in a sealed container. Granola will keep well for up to 4 weeks.
  • To freeze: Place the cereal in a ziplock bag and store it in the freezer for up to 6 months.

Lowest calorie cereals (Tried and tested!)

Here are the 11 best cereals that are both lowest in calories and easy to find at grocery stores and health food shops. They range from 90 to 150 calories per serving, and most have virtually no added sugar. They are also fortified with plenty of nutrients and fiber.

Enjoy a bowl with some skim milk and pair it with some peanut butter toast for a filling and nutritious breakfast. 

low calorie cereal 2022

Cheerios: 90 calories per cup serving. 3 grams fiber, 1 gram sugar, 2 grams protein. 

Bran flakes:100 calories per cup serving. 4 grams fiber, 2 grams sugar, 1 gram protein. 

Rice Chex: 110 calories per cup serving. 1 gram fiber, 1 gram sugar, 1 gram protein. 

Fiber one: 90 calories per 3/4 cup serving. 18 grams fiber, 0 grams sugar, 3 grams protein. 

Forager grain free cereal: 110 calories per cup, 4 grams fiber, 4 grams sugar, 4 grams protein.

Barbara’s original puffins: 90 calories per 3/4 cup serving. 5 grams of fiber, 5 grams of sugar, and 2 grams of protein.

Nature’s path flax plus flakes: 150 calories per 3/4 cup serving, 7 grams fiber, 5 grams sugar, and 5 grams protein.

One degree sprouted O’s: 110 calories per 3/4 cup serving, 3 grams fiber, 2 grams sugar, 2 grams protein. 

More cereal recipes to try

lowest calorie cereal

Frequently Asked Questions

What is the lowest calorie cereal?

The lowest calorie cereal is fiber one original cereal. It contains just 60 calories per half cup and over 12 grams of fiber. Pair it with one cup of non-fat Greek yogurt and a tablespoon of peanut butter for a healthy breakfast under 300 calories.

Is low calorie cereal healthy?

Not necessarily. Just because a cereal is low in calories does NOT mean it is healthy. Many of the lower calorie options use artificial sweeteners and fillers to compensate. Refer to the list above for the best options.

Is cornflakes healthy for weight loss?

Kellogg’s cornflakes provide around 100 calories per one cup serving. It’s void of any fiber or protein, so pair it with some wholewheat toast and nut butter for a balanced meal.

low calorie cereal

Low Calorie Cereal (100 calories)

5 from 29 votes
This low calorie cereal clocks in at under 100 calories per serving and is VERY low in fat. Perfect on its own or combined with yogurt or oatmeal, we've also included a guide to the BEST low calorie cereals for 2022. 
Servings: 16 servings
Prep: 5 minutes
Cook: 30 minutes
Total: 35 minutes



  • Preheat the oven to 180C/350F. Line a large baking dish with parchment paper and set aside.
  • In a large mixing bowl, combine your dry ingredients and mix well, until combined. Add the wet ingredients and mix well, until completely combined.
  • Transfer the cereal mixture onto the lined baking dish and bake for 30 minutes, mixing and stirring halfway through.
  • Remove the cereal from the oven and let it cool completely, before breaking it apart.


TO STORE: Low calorie granola should be stored at room temperature, in a sealed container. Granola will keep well for up to 4 weeks.
TO FREEZE: Place the granola in a ziplock bag and store it in the freezer for up to 6 months.


Serving: 1servingCalories: 98kcalCarbohydrates: 16gProtein: 2gFat: 5gSodium: 3mgPotassium: 93mgFiber: 2gVitamin A: 1IUVitamin C: 1mgCalcium: 18mgIron: 1mgNET CARBS: 14g
Course: Breakfast
Cuisine: American
Author: Arman
Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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Recipe Rating


  1. 5 stars
    This granola is so yummy! I used monk fruit with erythritol and it tasted really good! Could use more flavor though so I added a bit of vanilla extract and salt. Overall really good! My fave granola recipe