Breakfast cereal is a quick and convenient start to the day, but with just a few extra ingredients and an extra minute of preparation, you can boost your bowl with more fibre, protein, healthy fats, vitamins and minerals. These simple additions can help keep you fuller for longer, support digestive health and contribute to a healthy dietary pattern.
Whether you prefer cereal, muesli or oats, here are four easy ways to make your breakfast bowl work a little harder.
Not all cereals are created equal. Many breakfast cereals are highly processed and lower in fibre, while wholegrain options such as wheat biscuits, muesli and oats provide more fibre and nutrients to support digestive health and help keep you full for longer.
Wholegrains contain all parts of the grain, including the fibre-rich outer layers that are often removed during processing. They are rich in fibre, B vitamins and minerals such as zinc and iron, and omega-3 fatty acids. Wholegrain foods help keep your digestive system healthy, and fibre is known to help protect against bowel cancer.
You’ll get: more than 3x fibre, 60% more protein and less than half the sugars.
You’ll get: similar protein but almost 50% more fibre and 30% less sugars.
You’ll get: 4x more fibre, twice as much protein and 85% less sugars.
By swapping to a wholegrain cereal, you can substantially boost the protein and fibre content and reduce amount of sugar and fat, helping to create a breakfast that’s both more nutritious and satisfying.
Added bonus 💰 simple wholegrain cereals such as rolled oats and wheat biscuits are cheaper than the ultraprocessed cereal brands.
Label reading tip: choose a cereal with wholegrain ingredients listed near the top of the ingredient list.
Milk is already a nutritious addition to cereal as it’s a good source of nutrients including calcium, protein, vitamin D and zinc. However, adding a spoonful or two of yoghurt can provide an extra boost of nutrients such as protein, calcium and probiotics, not to mention, it’s delicious!
Did you know? Only two spoonfuls of yoghurt (50g) provide an extra 4g protein and 60 mg calcium (8% recommended daily intake)
Top tip: if you prefer a dairy alternative, choose products that are fortified with calcium.
Fruit is a quick and easy way to boost the nutrition in your breakfast bowl.
Fruit provides fibre, vitamins and minerals and contributes towards the recommended two serves of fruit each day. Eating a variety of fruits can also provide a range of nutrients that support overall health.
Pick your favourite fruit – doesn’t matter if its fresh, canned or frozen.
🍌 1 banana = 1.8g protein, 2.8g fibre, 25% of your daily folate needs.
🍑 2 apricots = 1.2g protein, 3.8g fibre, 45% of your vitamin E needs.
🫐 ½ cup of frozen berries = 1.2g protein, 5.9g fibre, 75% daily vitamin C.
🥫 ½ cup canned fruit salad in fruit juice = 1.2g protein, 3.4g fibre, 23% vitamin A needs.
Top tip: add fruit to provide natural sweetness to cereal rather than using sugar or syrups.
Nuts and seeds may be small, but they pack a nutritional punch. A small handful adds crunch, flavour, healthy fats, fibre and protein, helping turn an ordinary bowl of cereal into a more satisfying and nutritious breakfast.
✅ Helps keep you fuller for longer
Nuts and seeds provide a combination of healthy fats, protein and fibre that can help keep hunger at bay and power you through the morning.
✅ An easy nutrient boost
Just a small handful can add fibre, healthy fats, protein, vitamins and minerals to your breakfast with virtually no extra preparation.
✅ Adds satisfying crunch and flavour
Whether it’s almonds, walnuts, pepitas or chia seeds, nuts and seeds adds texture and flavour and make breakfast more enjoyable.
✅ Supports heart health
Many nuts and seeds contain unsaturated fats, the type of healthy fats that support heart health when eaten as part of a balanced diet.
Did you know? Nuts and seeds contain healthy fats that help your body absorb fat-soluble vitamins such as vitamins A, D, E and K.
Top tip: Store a container of mixed seeds next to your cereal so they’re easy to sprinkle on each morning.
Breakfast cereal can be a nutritious starting point, and with just a few simple additions you can make it even better.
By upgrading your cereal and adding a few nutritious extras, you can create a breakfast that helps keep you satisfied, energised and ready to tackle the day ahead. One spoonful at a time, those simple breakfast habits can add up!
Browse our recipes for more breakfast ideas.
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