Because ¾ cup of corn flakes just won't cut it

By Rebecca Firkser
Updated March 19, 2018
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Credit: Photo by Westend61 via Getty Images

Pouring myself a bowl of cereal is a pleasure, but unless that bowl is technically sized for mixing four-person salads or cookie dough, the cereal is not going to fill me up. Much as I love that little bowl of Rice Krispies and whole milk, there’s no way I’m not going to finish it in about 17 seconds and be hungry again in less than an hour. To make cold cereal more filling, I’ve developed a sort of layering technique, also known as adding a bunch of other stuff to the bowl along with my cereal to give it a little more oomph. When I up the fiber, protein, and fat in my cereal, I find I don't need to pause for Elevenses. Unless of course someone brings in doughnuts, but that’s a whole other thing.

Here are some guidelines for how to make cereal more filling, as well as cereal and add-ons combos to make for a breakfast that actually keeps you full. Note that many of these items listed are actually nutrient powerhouses—for example, nut butter is rich in fiber, protein, and fat so you don’t have to spend all your money on different toppings just to make a filling breakfast.

Add fiber

Fiber helps regulate blood sugar, which ultimately can make you feel less hungry. Adding fiber-rich foods like ground flaxseed, oats, chia seeds, blueberries, and sliced apples with the skin on to cereal will make breakfast more nutrient dense.

Add protein

Protein helps strengthen bones, teeth, and muscles, plus it keeps you full. Plop a fat scoop of cottage cheese, Greek or whole milk yogurt into your cereal bowl instead of milk. Swapping in a low-sugar drinkable yogurt or protein shake for milk in a classic bowl of cereal situation also gets the job done.

Add fat

Unsaturated fats can help your body maintain a steady metabolism. Walnuts, nut and seed butters, hemp seeds, and any full-fat dairy products will be stellar additions to your cereal.

Need some inspiration? Try one of these:

Rice Krispies + Greek yogurt + toasted sunflower seeds + blueberries

Kashi Golean Original + whole milk yogurt + chia seeds

Whole Wheat Cheerios + sliced almonds + toasted walnuts + cottage cheese

Fiber 1 + almond butter + whole milk or cashew milk + sliced apple

Grape nuts + drinkable yogurt + hemp seeds