Today we’re going to talk about all things corn free cereal. I’m going to walk you through how to shop for corn free cereal, as well as how to make corn free cereal at home. Well, something that will remind you of cereal.
Purchasing products that are truly corn free is pretty close to impossible. First, there’s the raw ingredient sourcing. When that’s not done well, the whole product can be contaminated with corn.
Next, there’s the processing equipment, how machinery was cleaned, and even the packaging. All of this can contain corn or corn derivatives.
This is why it’s critical that you contact companies before purchasing products if you have a severe corn allergy.
Now, if you’re in the boat of folks that can have some corn derivatives, the great news is that these days, there are a lot of cereal options free from top level corn.
Let’s Define Corn in Cereal
Before we go any further, it’s important to understand the lingo, and which group you’re in. I’d hate for you to waste your money on products you think are safe for your unique diet when in fact, they are not.
Top Level Corn
These are the whole/large sources of corn:
- Corn
- Corn Starch
- Corn Flour
- Corn Syrup
- Grits
- Corn Meal
- Corn on the Cob
Let’s Look at Corn Derivatives
There are hundreds of different names of corn, and ingredients derived from corn, so you’ll want to look at my Hidden Sources of Corn article to get a better rundown. To get you started, here are a few common corn derivatives you’ll see in cereal:
- Citric Acid
- Dextrose
- Gluten Free Flour Blend
- Vitamin E
- Xanthan Gum
Common Ingredients in Cereal That Can Contain Corn
- Grains (wheat based, gluten free, and pseudograins)
- Sugar
- Vanilla
- Salt
- Additives and Preservatives
- Coloring Agents
- Flavoring Agents (fruits, vegetables, etc.)
- Added Nutrients from Fortification or Added Fiber (including baby cereals)
Diet Types in Relation to Corn Free Cereal
As you go about shopping for corn free cereal, it’s important to know about the buzz words you’ll run into. Whilst there’s no official data to back me up, I’m going to share some general odds with you.
- Sugar Free (specifically using a sweetener alternative): 99% chance of containing corn and/or corn derivatives.
- Vegan: 95% chance of containing corn and/or corn derivatives.
- Keto: 90% chance of containing corn and/or corn derivatives.
- Gluten Free (specifically GF only): 85% chance of containing corn and/or corn derivatives.
- Celiac Disease Safe: 85% chance of containing corn and/or corn derivatives.
- Low FODMAP: 65% chance of containing corn and/or corn derivatives.
- Paleo: 40% chance of containing corn derivatives.
- Grain Free: 30% chance of containing corn derivatives.
- AIP Paleo: 10% chance of containing corn derivatives.
How I determine these odds: experience. It’s important to know that I’ve been in the food space as an allergy consumer, food allergy advocate, bakery owner, wholesaler, and more. I know how food is made, and the types of ingredients a company will tap into if they make a particular claim.
For example, notice that sugar free is 99%. That’s because just about every “sugar free” alternative contains corn derivatives. Most of these new “sugar substitutes” claim they’re from fruit but when you call the company, they disclose that it’s corn derived.
The only time a sugar free claim will be corn free is if there’s no alternative used, like in single ingredient puffed rice cereal.
Buzz Words Hit & Miss
Some brands, such as NuCo are in a tough spot because they’re Paleo + Keto + Grain Free + Sugar Free + AIP Paleo. The product is coconut only. See the issue?
On one hand, Keto usually means “some kind of corn derivative was used to get it to taste good” and other times it means “this brand is just slapping on all the words because they’re trying to compete”.
As you shop for delicious crunchy cereal, keep that in mind. If you see a buzz word + 2 – 5 ingredients, that’s a great lead. If you see a buzz word + a whole bunch of ingredients, walk away.
How to Shop for Corn Free Cereal
Now, let’s look at my top ten shopping tips when it comes to finding a corn free breakfast cereal to ad to your cart.
Skip most cereals that scream “gluten free”.
Their flour blend will usually contain xanthan gum, a corn derivative. Instead, look for brands that scream “Grain Free” or “Paleo”. Whilst AIP Paleo is also an option, you’ll be hard pressed to find these brands in stores.
Granola based could be helpful.
Look for cereal that’s granola based with ingredients such as oats, almonds, etc. These are going to have a better chance of being corn free.
One or two ingredients is KING.
Keep an eye out for single ingredient cereals. This is common with rice cereal, quinoa cereal, millet cereal, coconut cereal, and even sorghum cereal if you can find it.
Hot cereals are helpful.
Shop for hot cereals such as cream of wheat or cream of buckwheat (buckwheat is a gluten free pseudograin). These types of foods are less likely to contain corn or corn derivatives.
Less is more. Also, Organic isn’t everything.
Always look for products that have a minimal amount of ingredients. Personally, when I see more than five ingredients in a food I’d like to investigate, I’m usually out. More ingredients means a bigger supply chain, which means more ways corn gets into the product. Whilst this isn’t always true (especially from an artisanal establishment), it’s a good general rule to follow.
It can be easy to think that you should only eat organic. Know that not every brand pays for certification, and may still use organic base raw materials, etc. This is another advantage to contacting companies before making a purchase. You can ask about the growing practices and so on.
Flvavored cereal is a big no-no.
Never get flavoured cereals such as strawberry, misc. fruit, and so on. Flavoring agents are more likely than not going to contain corn. Instead, buy a plain or original item, then add your own safe spices etc. at home.
Investigate the vanilla.
If a cereal contains vanilla extract, contact the company to get more information. It’s rare that a brand will talk about corn in their FAQ, but if they aren’t using truly corn free vanilla, it’s not a corn free cereal.
Learn about shared equipment.
If a brand offers other cereals such as corn flakes, contact them about shared equipment and shared facilities. Make sure there’s no corn in what you’d like to purchase.
You should also ask lots of questions if they offer a flavor that you know will be corn contaminated, such as banana.
Don’t follow the beaten path.
Keep an eye out for cereals made with less common grains from small scale companies. You’re more likely to find a corn free cereal from this type of brand.
No two people are the same.
It’s important to remember, especially if you’re in online groups, that no teo people are the same. Some people will feel the effects of a minuscule amount of corn derivatives whilst others only need to avoid whole corn.
You know your body best, and should shop accordingly. If you have a severe corn allergy, or manage a child with a corn allergy, ALWAYS contact a brand before making a purchase. ALWAYS. I can’t stress that enough.
Packaging Pitfall
As you search for alternatives, especially in the healthy arena, it’s important to ask about the packaging the cereal comes in.
I would personally never, ever, never, ever, never purchase those individual cups of hot cereal where you add hot water. The liner on the packaging will most likely contain corn.
Be aware that companies who scream “green washing” from the roof tops may be using “biodegradable packaging” that contains corn (or wheat, sugar, or soy).
Amazing companies (Zego Foods is a great example) will be able to tell you exactly what’s in their packaging, and if corn is involved in the plastic or cardboard.
Brads That Sell Corn Free Cereal (Top Level Corn Free Only, May Contain Corn Derivatives)
There are more brands to choose from, however, you have to understand my stance on sharing information that could be potentially harmful to your health.
If I know that a company has had reported reactions, no matter what the ingredients are (such as Bob’s Red Mill), I simply won’t talk about them. As you research your options, you’re going to see a lot of BIG mainstream brands that claim their product is corn free, only to see that it’s really not. So, I’m only sharing the best possible leads here.
- Ancient Harvest (quinoa based, like a cream of wheat, they make a lot of corn products)
- Arrowhead Mills (single ingredient cereals only, rice, millet, etc., they have corn products)
- La Purita (puffed quinoa, has a facility warning for corn)
- Ladera (the quinoa and almond granola looks promising)
- Julian Bakery (Paleo company, corn derivatives for sure, but might have something you can tolerate)
- Love Grown (investigate the plain only cereal)
- Mamuko (raw buckwheat porridge, get in touch, they have a lot of other products)
- Nature’s Path Puffed Rice Cereal (very transparent band, so reach out to them, know that they make a LOT of corn based cereals, so ask lots of questions)
- Paleonola (original granola is a good lead)
- Purely Elizabeth (investigate the grain free granola)
- Struesli (the original classic is promising)
- The Real Cereal Company (they have a rice only product, but also a corn only product)
- Three Wishes (only the unsweetened plain cereal is worth calling about)
- Wella (grain free, contact and ask about original, and start with that flavor before getting brave and asking about the others)
Brands That Might Sell Truly Corn Free Cereal (No Corn Derivatives)
Focus on the might. I am in NO WAY personally vouching for the companies below. Instead, I’m letting you know that they exist so you can get in touch and ask all of your questions.
These are the brands I would share with someone who is new to truly corn free living and looking for leads.
- AIPEazy (hot cereal, some flavors look promising)
- Amisa (oat porridge)
- Cereausly (cute name, organic quinoa)
- Elari (rice + tiger nut blend, tiger nuts are tubers, not tree nuts, I’d only look at the plain/original)
- Gerbs (granola)
- Grandy Organics
- Lovebird Foods (their flavor based options might be good to go as well)
- NuCo
- Pocono Foods (cream of buckwheat)
- Pride Foods Hot Rice Cereal (a take on cream of rice)
- Pure Traditions AIP Farina
- True Primal (grain free granola, very promising option)
- Wholefort (puffed quinoa, they have other interesting products)
- Wild Zora (hot cereal, I don’t think every flavor will work, but some might, so talk to them)
- Wipala (quinoa based, I contacted them once and there’s a language barrier)
- Zego Foods (get their oats for oatmeal)
A note about customer service: I’ve personally talked with most of the brands on this part of the list and each one has amazing customer service. I like to start with a phone call, but depending on your needs, an email may be the better choice so it’s all in writing.
How to Make Corn Free Cereal at Home
If you’re managing a corn allergy, know that you can make something that’s cereal-like at home. I’ve done this for myself and paired it with homemade corn free milk and popped in a bowl for an out of this world experience.
Seriously. Words cannot express how amazing it is to have a bowl of milk and “cereal” when you’ve gone without for over 20 years.
To make corn free cereal at home, you’re going to need:
- Maple Cookie Recipe (this one works beautifully)
- Stand Mixer Pasta Attachment
- Baking Tray
- Corn Free Parchment Paper
Make your cookie dough, then run pieces through your pasta attachment. Tear off pieces of the large flat piece and gently place it on your parchment lined baking tray. Start with an 8 minute bake time and watch your cereal like a hawk. When it’s super thin, it bakes fast.
Alternative Homemade Corn Free Cereal Option
If you don’t have a pasta attachment, you can make what I like to call Cereal Dots. You start with a wet, pipeable cookie dough recipe. Pipe tiny dots on your parchment lined tray. It’s a long, tedious process. If you have a tween or teen, offer to pay them to do this for you. Trust me.
Start with an 8 minute bake time and watch your dots like a hawk. Alternatively, you can bake cookies and roughly chop them with a knife. As someone who has done it both ways, the dots feel 75% more authentic than the chopped cookies.
- Crunchy Cookie Recipe (this is the recipe I use for cereal dots)
- Disposable Piping Bag
- Baking Tray
- Corn Free Parchment Paper
Homemade Granola as Cereal
If you’d like to make something with little to no sweetener, the other option is to make some kind of granola at home with corn free raw items. Tap into corn free rolled oats, nuts, and seeds. This also doubles as a great snack for big kids and adults.
Be Prepared to Pay, and Manage Your Expectations
Finally, I want to send you off with a few more words of wisdom. It’s so important to remember that truly corn free foods come with a price. You’re either going to pay with your time, or money. In some cases, you pay with both.
Companies are not maliciouslly setting prices high to rob us blind. Cost of goods, cost of transportation, and just the sheer cost to grow truly corn free ingredients is HIGH. I’ve been in this space for years.
Let me give you one single example. For my bakery that had a truly corn free line… Organic vanilla was $100 a container. Guess how much I paid for truly corn free + organic vanilla…
$500. That’s right. FIVE times the price for one ingredient to keep customers safe. Now, multiply that over every ingredient.
Remember this example as you add items to your cart and have sticker shock. Brands are sourcing rare ingredients for your safety.
It’s also important to manage your expectations.
A lot of people who don’t manage food allergies sample truly corn free cereal and shake their heads. They can’t get on board becuase it’s just too different. If you’re newly diagnosed, maybe cereal isn’t the best starting point for you. In addition to the flavour, you have to get used to new textures and smells.
If you’ve found that processed foods aren’t your jam, focus instead on making delicious hearty recipes from scratch like muffins, pancakes, waffles, and so on. There’s more to life than a bowl of cereal, I promise.
Delicious, Truly Corn Free Breakfast Recipes
Here are some very tasty truly corn free recipes to try. You can also pick up a copy of my GF + Truly Corn Free Cookbook. It’s the ultimate guide to corn free living with recipes, a meal plan, sourcing information, and much more.
- Grain Free + Corn Free Waffles Recipe (Egg Free, Vegan, Top 9 Free, Top 14 Free)
- Homemade Corn Free Breakfast Sausage Recipe (Top 9 Free, Top 14 Free, Gluten + Grain Free)
- Easy French Toast Recipe (you’ll need a safe bread to make this)
- Gluten Free, Corn Free Pancakes Recipe (Top 9 Free, Vegan, Egg Free)
 |
 |
 |
 |
Answering Your Corn Free Cereal Questions
Is oatmeal corn free?
On the surface, yes, oatmeal is corn free. However, most oatmeal is not truly corn free. For more on that topic, read my Hidden Sources of Corn article. Essentially, you have to consider the growing practices, processing and manufacturing, packaging, and more. This will be true of pretty much any ingredient you try to source.
Are gluten-free cereals also corn free?
That depends. If a brand only markets itself as gluten free, there’s a good chance there’s corn or corn derivatives in the product. However, if a brand markets itself as Paleo or AIP Paleo, both are gluten free + grain free diets, there’s a much higher chance that the items are corn free.
You’ll have to examine each gluten free cereal to see if it’s really corn free. Remember, corn hides in just about everything.
How do I read labels for corn ingredients?
This is a huge question. Unfortunately, corn has more than 200 names and uses in food, medicine, and agriculture. I’m going to point you towards my Hidden Sources of Corn article instead, where you can read more on this topic.
