Cinnamon Toast Crunch is a popular cereal made by General Mills. It features small squares of wheat and rice cereal coated with cinnamon and sugar. The cereal has been around since 1984 and is known for its distinctive taste and crunchy texture.
For people with celiac disease or gluten sensitivity, eating regular Cinnamon Toast Crunch that contains wheat is not possible. This leads to the question – is there a gluten-free version of this iconic cereal?
What is Celiac Disease and Gluten Sensitivity?
Celiac disease is an autoimmune condition where the small intestine is damaged by exposure to gluten. Gluten is a protein found in grains like wheat, barley and rye. When someone with celiac disease eats gluten, their immune system attacks the small intestine leading to damage and inability to absorb nutrients properly.
Symptoms of celiac disease include diarrhea, abdominal pain, bloating, weight loss, fatigue and anemia. The only treatment is a strict lifelong gluten-free diet. Even small amounts of gluten can cause issues.
Gluten sensitivity or intolerance is a milder condition where gluten causes uncomfortable digestive symptoms, but does not damage the small intestine. Going gluten-free often improves these symptoms.
It’s estimated that 1 in 100 people worldwide have celiac disease. Many more are estimated to have non-celiac gluten sensitivity. This has led to increasing demand for gluten-free alternatives to popular foods containing gluten – like bread, pasta and cereals.
Gluten-Free Cinnamon Toast Crunch Alternatives
There are a few different brands that make gluten-free cereals similar to Cinnamon Toast Crunch:
- Cinnamon Crunch Squares by EnviroKidz
- Honey Nut Toasty Os by Nature’s Path
- Cinnamon Crunch Hot Cereal by Cream Hill Estates
- Cinnamon Crunch Cereal by Three Wishes
- Cinnamony Bunches by Kind
These cereals are all certified gluten-free and made without wheat or barley. They attempt to mimic the cinnamon and sugar taste and crunchy texture of Cinnamon Toast Crunch using gluten-free grains like corn, rice and quinoa.
Cinnamon Crunch Squares by EnviroKidz
EnviroKidz Cinnamon Crunch Squares are made with organic corn and rice flours. They have a kid-friendly taste and crunchy texture. The cereal comes in fun dinosaur shapes and contains 7g of sugar per serving.
Honey Nut Toasty Os by Nature’s Path
Nature’s Path Honey Nut Toasty Os are another popular gluten-free cinnamon cereal option. They are made with corn, rice and quinoa and flavored with honey, cinnamon and nutty tones. The cereal contains 9g of sugar per 3/4 cup serving.
Cinnamon Crunch Hot Cereal by Cream Hill Estates
For a gluten-free hot cereal option, Cream Hill Estates makes Cinnamon Crunch. This certified gluten-free cereal can be prepared as an oatmeal alternative with cinnamon spice flavor. It’s made from a blend of corn, quinoa, amaranth and flaxseeds.
Cinnamon Crunch Cereal by Three Wishes
Three Wishes Cereal makes a gluten-free Cinnamon Crunch option using rice flour and tapioca starch. It has a crunchy texture and sweet cinnamon taste comparable to Cinnamon Toast Crunch. The cereal contains 7g of sugar per serving.
Cinnamony Bunches by Kind
Kind’s Cinnamony Bunches cereal features gluten-free oat flour and rice flour flavored with cinnamon and a dash of nutmeg. The cereal comes in clusters reminiscent of bunches of cinnamon rolls. It has 6g sugar per serving.
Key Differences from Regular Cinnamon Toast Crunch
While the gluten-free cinnamon cereals try to mimic the taste and texture of Cinnamon Toast Crunch, there are some key differences:
- They use gluten-free grains like corn, rice, oats or quinoa instead of wheat and barley.
- The cereal shapes and visual appearance may differ from the original.
- Most have slightly less sugar than regular Cinnamon Toast Crunch (9g per serving).
- They will be produced in facilities free from gluten cross-contamination.
- No risk of gluten exposure, making them safe for celiacs.
The gluten-free versions provide the cinnamon flavor people love about Cinnamon Toast Crunch in a safe, wheat-free form. However, the taste and texture may not be an exact match to the original.
Nutrition Comparison
Here is a nutrition comparison between regular Cinnamon Toast Crunch and some popular gluten-free alternatives:
| Cereal | Calories | Sugar (g) | Protein (g) | Fiber (g) |
|---|---|---|---|---|
| Regular Cinnamon Toast Crunch (1 cup) | 130 | 9 | 1 | 1 |
| EnviroKidz Cinnamon Crunch Squares (1 cup) | 110 | 7 | 2 | 0 |
| Nature’s Path Honey Nut Toasty Os (3/4 cup) | 140 | 9 | 3 | 3 |
| Three Wishes Cinnamon Crunch (1 cup) | 100 | 7 | 2 | 0 |
The gluten-free cereals are relatively comparable to regular Cinnamon Toast Crunch in calories, sugar and protein content. They tend to be lower in fiber. Overall, the nutrition facts are similar.
Cost Difference
One thing to note is that gluten-free cereals tend to be more expensive than conventional ones. For example, a 12.2 oz box of regular Cinnamon Toast Crunch costs around $3.50. Meanwhile, the same sized box of EnviroKidz gluten-free cereal costs approximately $5.99.
This price difference of around $2-3 per box is typical for specialty gluten-free products compared to conventional wheat-based ones. The increased cost is due to the use of specialty gluten-free grains, facilities to avoid cross-contamination and certification processes.
However, the price difference between regular and gluten-free cereals is getting smaller as gluten-free products become more mainstream and production increases. There are sometimes discounts or coupons available to help save on cost as well.
Availability of Gluten-Free Cereals
Gluten-free Cinnamon Toast Crunch alternatives can be found in the gluten-free aisle at many major grocery stores. Some stores with good gluten-free cereal selections include:
- Whole Foods
- Sprouts
- Trader Joe’s
- Wegmans
- Publix
- Walmart
- Target
Gluten-free cereals can also be purchased online from sites like Amazon. Buying online provides more brand options, but may cost more when including shipping expenses.
No matter where you shop, be sure to check the label and look for a certified gluten-free symbol to ensure the cereal is safe for gluten intolerance. Many mainstream brands also make some gluten-free varieties, so reading labels is a must.
Should General Mills Make Gluten-Free Cinnamon Toast Crunch?
Some consumers think General Mills should formulate an official gluten-free version of their classic Cinnamon Toast Crunch cereal. This would provide the exact same taste and texture experience, while making it safe for gluten intolerant individuals.
However, other gluten-free consumers prefer smaller niche brands that specialize in gluten-free foods and avoid cross-contamination. They want dedicated facilities separate from conventional wheat-based processing.
General Mills does specify on their website that Cinnamon Toast Crunch contains wheat and barley and is not considered gluten-free. But they don’t currently offer an official gluten-free version of this cereal.
The company focuses more on labeling their products that are naturally gluten-free, like their Nature Valley granola bars and Fiber One products. They also call out if something is made on shared equipment with wheat.
But there is always the possibility they will formulate a gluten-free Cinnamon Toast Crunch in the future, especially if customer demand increases. Other major brands have started offering more specialty free-from options, like Kellogg’s gluten-free Rice Krispies.
Alternatives to Hot Cinnamon Cereal
In addition to the gluten-free crunchy cereals, there are some good options for hot cinnamon porridge style cereals:
- Bob’s Red Mill Mighty Tasty Hot Cereal in Cinnamon Raisin – made with gluten-free grains like sorghum, buckwheat and quinoa
- Better Oats Oatmeal in Cinnamon Flavor – certified gluten-free oats
- Cream Hill Estates Cinnamon Flavored Hot Cereal – corn, quinoa and amaranth
- Kind Cinnamon Oat Granola – can be prepared as hot cereal using gluten-free oats
These hot cereals provide warming cinnamon flavor to start your day, without the gluten. Pair them with your choice of nut milk or yogurt.
Homemade Gluten-Free Cinnamon Cereal
Another option is to make your own homemade gluten-free cinnamon cereal. This allows you to control the ingredients and customize the flavors to your taste.
Here is a basic recipe to try:
Ingredients:
- 3 cups puffed rice or puffed millet
- 1 tbsp coconut oil or olive oil
- 2 tbsp honey or maple syrup
- 1 tsp cinnamon
- 1/4 tsp salt
Instructions:
- Preheat oven to 300°F and line a baking sheet with parchment paper.
- In a large bowl, combine the puffed rice or millet, oil, honey, cinnamon and salt. Stir well until fully coated.
- Spread the cereal mixture evenly on the prepared baking sheet.
- Bake for 10-15 minutes, stirring halfway through. Remove from oven once golden brown.
- Let cool completely before transferring to an airtight container. Enjoy with your favorite dairy-free milk!
You can customize this recipe by adding a dash of nutmeg, ginger or allspice. Or sprinkle in some chopped nuts like almonds or pecans for crunch. Get creative with gluten-free ingredients to make your own cinnamon cereal creation.
Conclusion
While there is no official gluten-free version of Cinnamon Toast Crunch made by General Mills, there are a variety of products that provide a similar gluten-free cinnamon cereal experience. Brands like EnviroKidz, Nature’s Path, Three Wishes and others make gluten-free cereals using alternative grains that mimic the taste and texture of Cinnamon Toast Crunch.
These cereals are widely available at major grocery chains and online retailers, but tend to cost a little more than the conventional cereal. Hot cereal and homemade options can also provide a satisfying cinnamon flavor to start your day.
Overall, people seeking a gluten-free alternative to Cinnamon Toast Crunch have several tasty options that allow them to enjoy this classic flavor profile safely. While the original cereal contains gluten, its signature cinnamon sugar taste can be found in Celiac-friendly form through specialty brands or homemade recipes.
