Is there a gluten free Golden Grahams?

Golden Grahams is a popular breakfast cereal made by General Mills. It features sweetened graham flour pieces shaped like graham crackers. Many people enjoy the taste of Golden Grahams, but the classic version contains ingredients derived from wheat. This leads some to wonder: Is there a gluten free version of Golden Grahams?

The short answer is yes, there is a gluten free variety of Golden Grahams available. General Mills has created a gluten free version of the cereal to provide a similar tasting option for those who need or prefer to avoid gluten.

About Gluten and Gluten Sensitivity

Gluten is a protein found in wheat, barley, and rye. It acts as a glue that helps breads and other baked goods hold their shape. Gluten also gives elasticity to dough.

For most people, gluten does not cause any issues. However, for those with celiac disease or non-celiac gluten sensitivity, consuming gluten can cause negative health effects.

Celiac disease is an autoimmune disorder where the body mounts an attack against its own tissues when gluten is eaten. This damages the lining of the small intestine and can cause symptoms like diarrhea, abdominal pain, bloating, and fatigue. Celiac disease is a serious medical condition and the only treatment is following a strict lifelong gluten free diet.

Non-celiac gluten sensitivity (NCGS) is a milder condition where gluten triggers uncomfortable digestive symptoms, but does not cause the intestinal damage seen in celiac disease. The symptoms of NCGS often resolve when gluten is removed from the diet.

As awareness of gluten-related conditions has grown, the demand for tasty gluten free alternatives to regular wheat-based foods has increased. Food manufacturers have responded by creating more gluten free options, including gluten free cereals.

Gluten Content in Original Golden Grahams

The classic recipe for Golden Grahams contains wheat-derived ingredients that give it a sweet graham flavor. Graham flour is made from whole grain wheat. Here are the key ingredients that contain gluten:

– Whole grain wheat flour
– Graham flour
– Malted barley flour

Barley also naturally contains gluten. So regular Golden Grahams cereal is not suitable for a gluten free diet.

Some people wonder if specially processed wheat starch would make the cereal gluten free. However, wheat starch still contains trace amounts of gluten proteins. This means wheat starch is off limits for people with celiac disease or NCGS.

Introducing Gluten Free Golden Grahams

To create a gluten free Golden Grahams, General Mills had to rework the cereal’s recipe. They managed to develop a new formula using gluten free grains and natural flavors to replicate the taste and texture of the original.

Gluten Free Golden Grahams were introduced in 2017 to make the cereal accessible for gluten conscious consumers. The new version quickly became popular among those who missed being able to enjoy a bowl of this sweetened graham cereal.

Ingredients in Gluten Free Golden Grahams

Here are the main gluten free ingredients used in General Mills’ gluten free Golden Grahams cereal:

– Brown rice flour – Gives structure and grain flavor
– Sorghum flour – Provides texture
– Corn meal – Adds graininess
– Cane sugar – Sweetens the cereal
– Molasses – Contributes rich, brown sugar-like taste

The gluten free cereal also contains vitamin and mineral fortification to boost the nutritional profile. Natural flavors are added to recreate the classic graham taste expect from Golden Grahams.

Unlike the original wheat-based cereal, Gluten Free Golden Grahams contain no barley malt, wheat starch, or other gluten sources. This allows people with celiac disease or gluten intolerance to enjoy the cereal safely.

Nutrition Facts

Here is a nutritional comparison between the regular and gluten free versions of Golden Grahams:

Nutrition Facts Regular Golden Grahams (1 cup) Gluten Free Golden Grahams (1 cup)
Calories 190 190
Total Fat 1g 1g
Sodium 280mg 280mg
Total Carbohydrate 42g 43g
Dietary Fiber 2g 1g
Total Sugars 15g 13g
Protein 3g 2g

The two versions have minor differences in certain vitamins and minerals based on the gluten free grain formulation. But overall, the nutritional profile remains very similar.

Both regular and gluten free Golden Grahams provide around 190 calories per 1 cup serving. They are low in fat and protein. The cereals derive most of their calories from carbohydrates, with each serving containing 42-43g total carbohydrates and 13-15g sugars.

Where to Buy Gluten Free Golden Grahams

Gluten Free Golden Grahams are widely available at major grocery stores and retailers that stock gluten free foods. Here are some places you can find the gluten free cereal:


– Instacart

Grocery Stores

– Kroger
– Safeway
– Albertsons
– Publix
– Hy-Vee
– Stop & Shop
– Giant
– ShopRite

Warehouse Clubs

– Costco
– Sam’s Club
– BJ’s Wholesale Club

Be sure to check the label to confirm you are purchasing the gluten free formula. Gluten Free Golden Grahams come in a yellow box with a black band at the top that clearly states “Gluten Free” in large font. This helps differentiate them from regular Golden Grahams sold in a blue box.

The gluten free cereal may be stocked alongside other gluten free products in a designated section or aisle. Stores typically group gluten free items together for easier shopping. Ask for assistance if you have trouble locating Gluten Free Golden Grahams.


Gluten Free Golden Grahams typically cost more than regular Golden Grahams. The gluten free version has an MSRP of $5.29 for a 14.5oz box compared to $3.99 for the same size box of original. However, prices can vary depending on the retailer.

Here are some average price points for Gluten Free Golden Grahams:

– Amazon: $4.42 per box
– Walmart: $4.48 per box
– Kroger: $5.49 per box
– Publix: $5.99 per box

The increased cost reflects the extra steps and special gluten free ingredients required to make the cereal. Nonetheless, Gluten Free Golden Grahams provide an affordable way for gluten free consumers to enjoy a classic cereal.

Taste Reviews

Many reviewers indicate Gluten Free Golden Grahams have a very close taste and texture to regular Golden Grahams. The cereal contains that same sweet graham flavor people know and love.

Most cannot tell a noticeable difference between the gluten free version and original. Gluten Free Golden Grahams have the same golden brown color and crunchy bite as regular Golden Grahams.

However, personal preference varies. Some reviewers say the gluten free cereal has a subtly different flavor and texture, though still quite good. A few note the gluten free version seems a bit sweeter or crispier. But the majority agree it makes a great gluten free substitute.

Overall, Gluten Free Golden Grahams earns high marks for recreating the original cereal’s taste and appeal. Here are examples of positive reviews:

“I was so happy when I found these gluten free Golden Grahams! I have celiac disease and haven’t been able to enjoy Golden Grahams for years. These taste exactly like I remember – sweet and delicious!”
“My son is allergic to wheat but loves graham cracker flavored cereals. He says the gluten free Golden Grahams are his new favorite – he can’t tell they’re gluten free and neither can I based on taste.”
“Gluten Free Golden Grahams have the same yummy flavor I grew up with. They satisfy my graham cereal cravings without upsetting my stomach since I need to be on a gluten free diet.”

How to Enjoy Gluten Free Golden Grahams

Gluten Free Golden Grahams can be enjoyed in all the same ways as regular Golden Grahams:

– Eat them straight from the box as a sweet, crunchy snack.

– Serve with milk like a traditional breakfast cereal.

– Use as a topped for yogurt parfaits or fruit salads.

– Mix with granola for extra crunch and texture.

– Add to trail mixes along with nuts, seeds, and dried fruit.

– Use as a crunchy coating for baked chicken tenders or fish fillets.

– Mix into a graham cracker crust for pies and cheesecakes.

– Crush into a fine crumbs to make gluten free graham cracker crusts.

– Use in place of bread crumbs to coat and bake chicken, fish, or veal cutlets.

– Create tasty gluten free dessert bars by combining with peanut butter, chocolate chips, and marshmallows.

So if you need or prefer to follow a gluten free diet, Gluten Free Golden Grahams give you lots of ways to enjoy this popular cereal. They provide a delicious gluten free alternative to the original.


General Mills makes a gluten free version of classic Golden Grahams cereal to provide a similar sweet graham taste experience for gluten free eaters. Gluten Free Golden Grahams contain gluten free whole grains and natural flavors to replicate the original cereal without wheat-based ingredients.

Most reviewers find Gluten Free Golden Grahams match regular Golden Grahams very closely in taste, color, and texture. The gluten free cereal can be substituted in all the same ways as regular Golden Grahams for breakfast, snacks, desserts, and recipes. Overall, Gluten Free Golden Grahams give gluten free consumers a delicious way to enjoy a popular cereal in a gluten free form.

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