Looking for a list of gluten-free cereals? Curious what cereals are gluten free? If yes, not only have I researched each cereal brand, but also I tested each brand for hidden gluten. I’ll discuss whether Lucky Charms, Cheerios, Kix and Fruity Pebbles are truly gluten free or full of gluten. This post contains affiliate links. Please see my disclosures.
Have you ever wondered which of your favorite cereal brands are still safe to eat now that you’re on a gluten-free diet?
Is Raisin Bran gluten free? And what about Special K, Crispix and Cocoa Pebbles?
In this article, I share which mainstream brands of cereal are gluten free, and many of them I put to the hidden gluten test too. I share which cereals are gluten free, and which are full of gluten.
People with celiac disease and gluten sensitivities cannot eat gluten, a protein found in wheat, barley, rye and sometimes oats. Gluten destroys the lining of the small intestine in people with celiac disease, causing nutritional deficiencies and a slew of disorders. It also creates inflammation and leaky gut in the 18 million people suffering from non-celiac gluten sensitivity.
Did you know that gluten creates inflammation in all humans? It’s true and you can read more about it in this article, Does Gluten Cause Inflammation in Everyone?
While gluten is clearly found in many cereals you love like Frosted Mini Wheat (duh, wheat is in the title), it’s not so clear if it’s found in products that do not include wheat, barley or rye.
I decided to investigate all the questionable cereals to see if they are gluten free or full of gluten. My results are detailed below.
How I Determined if a Cereal is Gluten Free
To determine if a cereal is gluten free, I looked at the following criteria:
- Packaging: I first looked at the product packaging. Does it have any “gluten-free” claims on the packaging?
- Ingredient List: Next, I looked at the ingredient list. Does the ingredient list contain wheat, barley, rye, oats or derivatives of these ingredients such as malt (barley).
- Research: If I still questioned if a cereal was gluten free, I researched the brand online, carefully inspecting the company’s website.
- Nima Sensor Test: Finally, I used my Nima Sensor to test each cereal.
What’s a Nima Sensor?
A Nima Sensor is a portable gluten-detecting device that allows you to test a small portion of your food for hidden gluten.
If the device displays a smiley face, it means the portion tested does not contain gluten. If you see a wheat symbol and “Gluten Found” message, it means it contains gluten. You can learn more about the Nima Sensor in my article, What You Need to Know About Nima Sensor Before You Buy.
Before investing in a Nima Sensor, please note that it may be worth waiting to see how The Allergy Amulet will fare once it’s launched in late 2022.
Also note that I only tested cereals that appeared to be gluten free and did not contain any gluten or disclaimers that hinted it may contain gluten.
For example, Cocoa Puffs does not appear to contain any gluten ingredients, however, the bottom of the ingredient list says, “May Contain Wheat Ingredients.” Therefore, I would not eat nor test this cereal.
You can click on any of the links below to automatically redirect to the cereal in question, or simply scroll down to see how each cereal performed:
- Are Cheerios Gluten Free?
- Are Chex Gluten Free?
- Is Crispix Gluten Free?
- Is Kix Gluten Free?
- Are Fruity Pebbles Gluten Free?
- Are Lucky Charms Gluten Free?
- Is Trix Gluten Free?
- Are Reese’s Puffs Gluten Free?
- Cereals to Avoid
Are Cheerios Gluten Free?
I’m often asked if Cheerios are gluten free because there is a lot of confusion about the brand. A lot of people with celiac disease refuse to eat it.
Cheerios are not only labeled gluten free, but also each packaging also displays, “Proud sponsor of the Celiac Disease Foundation.” As you know, when the Celiac Disease Foundation accepts money from Cheerios, it is clearly endorsing the product as safe for people with celiac disease.
On top of the gluten-free label and the endorsement from the Celiac Disease Foundation, I independently tested Cheerios for hidden gluten. The Nima Sensor did not detect any gluten (a smiley face means no gluten found).
Still, some people in the celiac disease community are wary of Cheerios. I have been skeptical myself, although I think that feeling is waning. To be honest with you, I believe everyone should be able to make their own decision about the safety of Cheerios without being judged or shamed.
The reason many people in the celiac disease community are skeptical of Cheerios is because General Mills uses commodity oats to make its cereal. Oats, while naturally gluten free, are often cross contaminated with gluten throughout the harvesting and manufacturing processes. You can read more about it in this article, Are Oats Gluten Free?“
General Mills, like other companies, optically or mechanically sorts its commodity oats to remove the oat grain from any potential gluten grains that might have contaminated the crop.
While using commodity oats is commonplace, many people in the celiac disease community say that General Mills does not properly test each batch of Cheerios to ensure each batch meets the FDA’s threshold of containing less than 20 ppm of gluten.
On top of that, after Cheerios announced to the world in 2015 that it was now a gluten-free cereal, it experienced a devastating “human error” that led to the contamination and recall of nearly 2 million boxes of Cheerios. These boxes where contaminated with wheat. The distrust in the company ensued, and many people with celiac disease swore off the brand.
Please note that not all Cheerios are labeled gluten free. If you decide Cheerios are right for you, you must look for the “gluten free” label on the packaging. The current flavors listed as gluten free include:
- Apple Cinnamon Cheerios
- Banana Nut Cheerios (limited edition)
- Blueberry Cheerios
- Chocolate Cheerios
- Chocolate Strawberry Cheerios (limited edition)
- Cinnamon Cheerios
- Honey Nut Cheerios
- Frosted Cheerios
- Fruity Cheerios
- Maple Cheerios
- Multi-Grain Cheerios
- Peach Cheerios (limited edition)
- Pumpkin Spice Cheerios (limited edition)
- Toasted Coconut Cheerios
- Very Berry Cheerios
Please note that Cheerios found in Canada are not labeled gluten free whereas in the U.S., they are clearly marked.
Is Chex Gluten Free?
One cereal brand that is proud to be gluten free is Chex. You can clearly see the “Gluten Free” label written in large print across most Chex cereal boxes.
You can enjoy all Chex cereals except for the Wheat Chex. Looked for boxes labeled “gluten free” to be extra certain you’re buying one of the gluten-free varieties.
Gluten-free Chex varieties include:
- Apple Cinnamon Chex
- Blueberry Chex
- Chocolate Chex
- Cinnamon Chex Cereal
- Corn Chex
- Honey Nut Chex
- Rice Chex
- Vanilla Chex
I did not test Chex for hidden gluten because it is clearly labeled “gluten free.”
Is Crispix Gluten Free?
Crispix cereal is made of crunchy corn on one side and crispy rice on the other. It’s not labeled gluten free.
Crispix ingredients include rice, milled corn, sugar, salt, molasses, brown rice syrup, baking soda, and turmeric extract. None of the ingredients noted seem to contain gluten, however, brown rice syrup may contain gluten despite its innocuous name.
Learn more about why brown rice syrup may contain gluten in my article, Is Yeast Extract Gluten Free and 20+ Other Confusing Ingredients.
Sure enough, Crispix tested positive for gluten when put to the Nima Sensor test. See that wheat symbol and “Gluten Found” message? That means Nima found gluten.
Here’s an upclose picture of the Nima Sensor’s “Gluten Found” message.
Is Kix Gluten Free?
Kix cereal is basically a slightly sweetened crispy corn puff. While Kix is not labeled gluten free, nor could I find any gluten-free information about Kix on the Kix website, it doesn’t look like Kix contains any gluten-y ingredients.
Kix is made from whole grain corn, corn meal, sugar, salt, brown sugar syrup, and baking soda. As you can see, Nima is all smiles, which means the device did not find any hidden gluten.
Are Fruity Pebbles Gluten Free?
Yes, Fruity Pebbles are gluten free and labeled as such too. The “Gluten Free” label is seen on the side panel of the cereal box and under the ingredient list.
Fruity Pebbles are made from rice, sugar, oil and a whole bunch of food dye. No gluten in sight, and Nima is all smiles, assuring me that it’s gluten free.
Please note that Cocoa Pebbles are also labeled gluten free and safe to consume on a gluten-free diet.
Are Lucky Charms Gluten Free?
Yes, according to the Lucky Charms website, the Original Lucky Charms cereal is gluten free even though the cereal contains commodity oats. Again, while oats are naturally gluten free, they are highly cross contaminated with wheat during the harvesting and manufacturing processes.
Lucky Charms says, “First, we check the oats after sifting to make sure they contain less than 20 parts per million of gluten. Then, we check it again after the oats are milled into flour. We always ship the flour to our plants in our fleet of dedicated gluten-free trucks and rail cars. Lastly, after the flour is baked into Original Lucky Charms cereal, we check one last time to ensure [it’s] gluten-free.”
The marshmallows inside Original Lucky Charms are gluten free too. Did you know you could just buy a bag of the Lucky Charm marshmallows?
I put Lucky Charms to the Nima Sensor test, and Nima was all smiles, again, telling me it didn’t find any hidden gluten.
Please note that Chocolate Lucky Charms and Fruity Lucky Charms are NOT gluten free. General Mills only guarantees that its Original Lucky Charms will contain less than 20 ppm of gluten. Look for the “gluten-free” claim on individual packages of Original Lucky Charms.
Is Trix Gluten Free?
While not labeled gluten free, Trix cereal does not contain any gluten ingredients. In fact, it’s made from whole grain corn, sugar, rice flour, corn syrup, oil and food coloring.
I tested Trix with my Nima Sensor to see if it contained any hidden gluten. Nima came back with a smile (no gluten found).
Are Reese’s Puffs Gluten Free?
Reese’s Puffs cereal is made of sweet and crunchy corn puffs coated with peanut butter. Obviously if you have a peanut allergy, you should avoid this cereal.
The cereal box isn’t marked gluten free, however, the ingredient list, which includes whole grain corn, sugar, Reese’s peanut butter, dextrose, corn meal, corn syrup, oil and artificial flavors, does not include any gluten-y ingredients. (Note, Reese’s Peanut Butter Cups are gluten free – you can read more about it in my Gluten-Free Candy Guide.)
I tested Reese’s Puffs for hidden gluten with my Nima Sensor, and Nima came back with a smile (no gluten found).
Avoid these Cereals that Contain Gluten
Cereals that state they contain gluten, and should be avoided, include:
- Apple Jacks (contains wheat flour – avoid)
- Cap’N Crunch or Captain Crunch (contains non-GF oat flour – avoid)
- Cinnamon Toast Crunch (contains wheat – avoid)
- Cocoa Puffs (at the bottom of the ingredient list, you’ll notice that it says, “May contain wheat ingredients.”)
- Corn Flakes (contains barley malt extract – avoid)
- Corn Pops (contains wheat – avoid)
- Cream of Wheat (contains wheat – avoid)
- Frosted Flakes (contains malt flavor (barley) – avoid)
- Frosted Mini Wheats (contains wheat – avoid)
- Fruit Loops (contains wheat – avoid)
- Honey Bunches of Oats (contains malt extract (barley) and non-GF oats)
- Kashi (contains wheat – avoid)
- Life (contains wheat – avoid)
- Lucky Charms – (while the Original Lucky Charms are gluten free, the Chocolate and Fruity varieties are NOT)
- Raisin Bran (contains wheat – avoid)
- Rice Krispies (contains barley malt – avoid) – please note that you can find gluten-free Rice Krispies in Canada. Look for “gluten-free” labeled boxes. Learn more about if Rice Krispies contain gluten.
- Shredded Wheat (contains wheat – avoid)
- Special K (contains wheat – avoid)
Gluten-Free Cereal Swaps
If you miss your favorite cereal from your pre-GF days, here are a few gluten-free cereals to try instead.
Be sure to always look for the “gluten-free” label on individual packaging. Not all cereals from these brands are gluten free.
Crispy Rice Cereal (Kroger): Kroger brand of Crispy Rice cereal is the perfect Rice Krispies swap as it’s gluten free and works well when making rice crispy treats.
Love Grown Foods: Love Grown cereals are made with beans and come in a variety of kid-friendly shapes and flavors. These are great for picky kids and discerning parents looking for a less sugary alternative to Fruity Pebbles. It’s also the perfect Fruit Loops alternative.
Magic Spoon: Magic Spoon is a kid-friendly cereal that says it’s high in protein and low in carbs. It’s grain free and made with a blend of milk protein, tapioca starch and peanut flour. It makes for a good Fruit Loops swap too.
Nature’s Path: Try Nature’s Path Mega Sunrise Flakes. It’s certified gluten free and make a great substitute for Special K or Corn Flakes lovers.
One Degree Organics: One Degree makes sprouted rice cereals and sprout O-shaped cereals. It makes for a good Rice Krispies and Cheerios alternatives.
Three Wishes Cereal: Three Wishes makes a grain-free cereal with chickpeas as the main ingredient. It comes in Honey, Cinnamon, Cocoa, Unsweetened and Fruity varieties. If you’re worried about Cheerios, Three Wishes is a great alternative.
Am I missing any gluten-free cereals you love? Please leave a comment to share. I will update this article with new information as I have it.
Additional Reading
You might enjoy these articles too:
- Are Corn Flakes Gluten Free?
- 42+ Gluten-Free Breakfast Recipes and Ideas
- Guide to Gluten-Free Tortillas and Wraps (Brands and Recipes)
- Guide to Gluten-Free Ramen Noodles
- Guide to Gluten-Free Frozen Dinners (Nima Tested!)
- Are Marshmallows Gluten Free and Testing Jet-Puffed Marshmallows for Hidden Gluten
- Gluten-Free Candy Guide & Halloween Candy Tested for Hidden Gluten
- Guide to Gluten-Free Alcohol
- Is Yeast Extract Gluten Free and 20+ Other Confusing Ingredients
- At-Home Celiac Test: Is It Reliable?
- 10 Surprising Celiac Disease Myths Debunked
There’s a certain name of gluten removed barley malt, Maltose would be the non-gluten part of malt syrup. The following URL proves that storage protein is the only gluten part of it. https://en.wikipedia.org/wiki/Barley_malt_syrup
Maltose would have been enough for a common recipe of corn flakes (even frosted), and rice krispies. Just like kelloggs special K original itself, any rice flakes cereal includes vital gluten (starchless), wheat germ, and malt at any brand. Xanthan gum would work if needed for rice flakes. Replacing malt flavor with maltose would be a minimal change to a cereal recipe. An interesting thing with Allis sensor is lindt candy with malt extract only tested 2 ppm of gluten. Maltose would be the name if malt syrup was distilled.
I’ll have to look into it. Thank you for letting me know.
Hi, I know Kellogg Rice Krispie has gluten (it’s written on the box).
But, Malt O’ Meal Crispy Rice, says it is gluten free. Is there a problem with cross contaminated with the Malt O’ Meal Cereal products?
My nephew is severely gluten and dairy sensitive.
Yes I’m familiar and share this as a limitation in my articles about Nima. Thanks for sharing.
Did you know nima sensor can only be guaranteed to test gluten found with full peptides of it (not hydrolyzed or fermented processed wheat/barley ingredients)? No test result of GF smiles are reliable with a broken fragments of gluten. Though barley malt (only sub ingredients not to apply to (malted barley flour) as it’s considered a main ingredient) are commonly processed just to shatter the gluten but not remove it. Milky way candy (same varieties as 2 total grams of protein as a hint) including original variety somehow triggered gluten found which isn’t possible once the gluten is hydrolyzed into broken fragments of it. The barley enzyme which made brown rice syrup no different from malt flavor must have been neither fermented or hydrolyzed with the gluten remaining in a full peptide to trigger the positive result.
There’s hardly GF recipes of raisin bran Heinen/Greenwise brands of it Greenwise however used to do a common recipe made of wheat with malt flavoring as the same cereal, some common reciped brands call it barley flour of a malt ingredient. Don’t know why greenwise would switch to rice and corn based recipe of raisin bran. I also found some brand of GF reciped fruit loops (panjon swad, percy, and wow confetti fruit ring cereal brands) they’re made or corn rice and oats. I thought fruit loops have to bind up with glutenin. Those GF versioned brands don’t have xanthan gum.
I did not test it if it contained obvious sources of gluten.
did corn pops, and honey combs/buzzers cereals test gluten found? those have wheat starch which is typically processed to separate from gluten. corn pops jumbo snax pouches however has fresh wheat flour which is always gluten sourced. I somehow found most brands of oat ring cereal as well has wheat starch (used to include general mills cheerios), most airhead extreme kinds has wheat starch, filled ropes and soft filled bites however could only have glucose syrup/dextrose to declare wheat while lengthed piece kinds including sweetly soured rolls has wheat flour.
Nature’s Path EnviroKidz makes a similar but gluten-free Frosted Flake cereal
What about a substitute for Frosted Flakes??
Great question. I would but I know some people wouldn’t. I respect everyone’s level of comfort and risk. Hope that helps!!
Hi Jenny,
Would you eat some of the cereals you tested that were GF despite not being labeled as GF? I am not sure about the risk.
There are GF suggestions in the article but I can’t think of a replacement at the moment for Raisin Bran.
Any ideas for replacement Raisin Bran? Used to be my favorite cereal.
KIND makes a cereal that is gluten free and it’s like honey bunches of oats and they have a chocolate almonds one too!
Agree. And I think you meant aren’t vs are.
It pisses me off that Rice Crispies are gf. They’re rice?! Ugh.
So sad about Crispix, too. Corn Pops, come on Kellogg’s get on the Gluten free band wagon. Thanks, Jenny.
So sad about Crispix, but good to know!
Oh I haven’t but I’ll look for them when I’m ready to add to this article. Great idea.
Hi Jenny! Seeing that it’s Halloween time have you tested any of the General Mills monster cereals? No gluten ingredients but not labeled gf. I used to love Count Chocula as a kid!