Throughout her pregnancy, Lauren Hoffman has been craving cereal. “It’s the only thing I enjoy eating right now,” she said in a video posted in late October.
But Hoffman’s cereal is loaded. To make “loaded cereal,” cereal is the base, of course, which for Hoffman is either Honey Nut Cheerios or Reese’s Puffs. She then added strawberries, a full banana and a heaping spoonful of peanut butter. “Don’t skimp on the peanut butter because this is what keeps me full all night,” she said. For added measure, she crumbled a brownie over top before pouring in milk.
The baked good isn’t a usual add-in for her, but that’s the point. A loaded cereal bowl can be made with almost anything that you want. Hoffman’s craving has caught on and “cerealmaxxing,” or topping your cereal with extras to make it more filling, is the latest breakfast trend. Here’s what dietitians say about the trend and how it’s making cereal more nutritious.
Cereal is accessible, a lot of people enjoy it and the category has great variety. However, it’s not usually nutritionally complete on its own, according to Taylor Grasso, a registered dietitian.
“Typically, cereal is deemed unhealthy because it most often has added sugar and is mainly carbohydrates,” she tells Yahoo Life. “Carbohydrates are the brain and body’s primary source of fuel; however, when eaten alone like for breakfast, it can lead to a blood sugar spike and crash that leaves kids or adults feeling depleted.”
Kathleen Garcia-Benson, a registered dietitian at Top Nutrition Coaching, believes that fearmongering around certain foods and food dyes has fueled the negative narrative around cereal. But it’s important to acknowledge that there are so many different kinds.
“There can be a time and place for all cereals,” she tells Yahoo Life. “It’s key to reflect on how certain cereals affect your energy and satisfaction to find the option that works best for you.”
Cereal fortification is different than loaded cereal but important. It refers to the process of adding vitamins and minerals to cereal like vitamins A, B and E, in addition to iron, calcium and zinc, and is helpful in providing children or adults with nutrients that they might not otherwise get, according to Benson.
As Grasso points out, there are plenty of nutritious options. “When choosing a cereal, I am often looking for a variety that is lower in added sugar and higher in fiber,” she says. “Fiber helps to balance blood sugar levels and keep you more full and satisfied. There are some that exist now that have extra protein too like Three Wishes or Magic Spoon. But other brands like Chex, Life or Shredded Wheat cereals can still be lower in sugar and higher in fiber.”
In most cases, loading toppings amps up the cereal’s nutritional value. This means that it’s better able to satiate hunger and keep you fuller for longer, while likely being more exciting and delicious than cereal by itself.
“Adding other ingredients to cereal can be a fun way to make it more nourishing and filling. Fresh fruit boosts fiber, antioxidants and micronutrients, while nut butters increase healthy fat content, supporting the absorption of fat-soluble vitamins like A, D, E and K in the meal,” says Benson. “Nut butters also add a bit of protein, which helps stabilize blood sugar post-meal.”
Consider adding yogurt, like Grasso. She recommends focusing on adding protein, fat and fiber when having loaded cereal for breakfast. But even the bowls catered to satisfying a sweet tooth make for a nutritious snack or dessert option.
“There are so many ways to make it your own, whether you’re aiming for something filling and satisfying or just focusing on taste,” says Benson. “Instead of focusing on canceling out anything [like the added sugars of certain cereals], think of it as enhancing the meal. You’re adding what’s needed to make it a more satisfying, nourishing option without needing to avoid certain cereals altogether.”
Loaded cereal can teach us more broadly about nutrition.
“This trend shows that food is more than just fuel; it’s also about enjoyment,” says Benson. “It can empower people to make choices that fit their unique needs and to pair foods in a way that supports physical, mental and social well-being. It reinforces that food doesn’t have to be off-limits and that small additions can make meals both satisfying and nourishing.”
Adds Grasso: “It’s a perfect example of why we shouldn’t deem foods bad or good. When we enjoy foods that we love but add to them, we eliminate the scarcity mindset which leads to a reduction in overeating that food at another point in time. Plus, this creates a much more positive and balanced relationship with food and allows for more variety in your diet.”
