Barbara’s Puffins Cereals are lightly sweetened, crunchy pillows of rice and corn that come in a variety of flavors including original, peanut butter, cinnamon, multigrain, honey rice, and peanut butter and chocolate. They are not just for breakfast, though. Puffins can be enjoyed on the couch or in the lunchbox, and with or without milk. If you see them in the store or order them online, you may notice that the box says “wheat-free.” Does that, however, mean that they are gluten-free?
Puffins multigrain and honey rice are gluten-free. Puffins also come in original, peanut butter, and cinnamon flavors that are wheat-free. However, those flavors are not certified gluten-free because they are produced in a facility that also processes wheat products. The best gluten free alternatives are Three Wishes Cinnamon Cereal, High Key Protein Cereal, and Catalina Crunch Cinnamon Toast Cereal.
In this article, we’ll discuss the nutritional value of Puffins, as well as healthier gluten-free alternatives. Let’s dig in!
Contents
Are Puffins Healthy?
While Puffins may not be rated the number one healthiest cereal you can eat, they are by no means unhealthy. Puffins are best selling for a reason; they deliver the goodness parents want with the just-sweet-enough crunch that kids cannot get enough of.
Puffins Nutritional Information by Product
Puffins Original
In a single serving, Puffins Original has:
- Calories: 130
- Total fat: 1g
- Total sugar: 6g
- Fiber: 6g
- Protein: 3g
The ingredients found in Puffins Original are:
- Corn flour
- Whole grain oat flour
- Cane sugar
- Oat fiber
- Unsulfured molasses
- Corn bran
- Sea salt
- Baking soda
- Vitamin C (Ascorbic acid)
- Tocopherols (Antioxidants to maintain freshness)
Puffins Peanut Butter
In a single serving, Puffins Peanut Butter has:
- Calories: 160
- Total fat: 2.5g
- Total carbs: 31g
- Total sugars: 9g
- Protein: 3g
The ingredients found in Puffins Peanut Butter are:
- Corn flour
- Cane sugar
- Peanut butter (that contains just peanuts and salt)
- Whole grain oat flour
- Rice flour
- Sea salt
- Baking soda
- Sunflower oil
- Tocopherols (Antioxidants to maintain freshness)
Puffins Cinnamon
In a single serving, Puffins Cinnamon has:
- Calories: 130
- Total fat: 1g
- Sodium: 190mg
- Total carbs: 32g
- Fiber: 6g
- Total sugars: 6g
- Protein: 3g
The ingredients found in Puffins Cinnamon are:
- Corn flour
- Whole grain oat flour
- Cane sugar
- Oat fiber
- Corn bran
- Unsulfured molasses
- Cinnamon
- Sea salt
- Baking soda
- Natural flavor
- Vitamin C (Ascorbic acid)
- Tocopherols (Antioxidants to maintain freshness)
Puffins Multigrain
In a single serving, Puffins Multigrain has:
- Calories: 130
- Total fat: 0.5g
- Sodium: 100mg
- Total carbs: 33g
- Total sugars: 7g
- Protein: 3g
The ingredients found in Puffins Multigrain are:
- Corn flour
- Whole grain brown rice flour
- Cane sugar
- Whole grain oat flour
- Fructooligosaccharides
- Oat hull fiber
- Calcium carbonate
- Sea salt
- Natural flavor
- Caramel color
- Annatto (for color)
- Tocopherols (Antioxidants to maintain freshness)
Puffins Honey Rice
In a single serving, Puffins Honey Rice has:
- Calories: 150
- Total fat: 1g
- Sodium: 105mg
- Total carbs: 34g
- Total sugars: 7g
- Protein: 3g
The ingredients found in Puffins Honey Rice are:
- Whole grain brown rice
- Cane sugar
- Fructooligosaccharides
- Unsulfured molasses
- Sea salt
- Calcium carbonate
- Organic honey
- Tocopherols (Antioxidants to maintain freshness)
- Natural flavor
Puffins Peanut Butter & Chocolate
In a single serving, Puffins Peanut Butter & Chocolate has:
- Calories: 140
- Total fat: 2g
- Sodium: 180mg
- Total carbs: 29g
- Total sugars: 9g
- Protein: 3g
The ingredients found in Puffins Peanut Butter & Chocolate are:
- Corn flour
- Cane sugar
- Degermed corn meal
- Whole grain oat flour
- Peanut butter (made with only peanuts and salt)
- Cocoa (processed with alkali)
- Oat hull fiber
- Rice flour
- Sea salt
- Calcium carbonate
- Baking soda
- Natural flavor
- Sunflower oil
- Caramel color
- Tocopherols (Antioxidants to maintain freshness)
Alternatives To Puffins (Gluten-Free)
If you are just not a fan of Puffins no matter how you consume them, do not worry. There are plenty of other cereal alternatives out there that are delicious and safe for those with celiac disease or a gluten intolerance.
Three Wishes Cinnamon Grain Free Cereal
This cereal offers a healthy twist on the classic Cinnamon Toast Crunch cereal that we all know and love.
Here are some important nutritional information to note for this brand:
- Calories: 120
- Total fat: 2g
- Sodium: 100mg
- Total carbs: 18g
- Total sugars: 3g
- Protein: 8g
The ingredients found in Three Wishes Cinnamon Grain Free cereal are:
- Chickpea
- Tapioca
- Pea protein
- Organic cane sugar
- Cinnamon
- Natural flavors
- Salt
- Monk fruit
High Key Protein Cereal Cocoa
We are going COCOA for this breakfast goodie that features a childhood taste you crave without all those artificial colors and flavors.
Here are some important nutritional information for this brand:
- Calories: 160
- Total fat: 7g
- Sodium: 210mg
- Total carbs: 12g
- Total sugars: <1g
- Protein: 16g
The ingredients found in High Key Protein Cereal Cocoa are:
- Soy protein isolate
- Coconut oil
- Erythritol
- Rice flour
- Inulin (from chicory root)
- Oat fiber
- Cocoa powder
- Salt
- Vitamin E
- Natural flavors
- Soy lecithin
- Reb A
Love Grown Grain Free Cereal Honey Nut
This brand is packed with lovable flavor, crunch, day-powering protein without any grains, gluten or dairy.
Here are some important nutritional information for this brand:
- Calories: 130
- Total fat: 4.5g
- Sodium: 70mg
- Total carbs: 21g
- Total sugars: 4g
- Protein: 10g
The ingredients found in Love Grown Grain Free Cereal Honey Nut are:
- Pea protein
- Cassava flour
- Tapioca starch
- Potato starch
- Chicory root fiber
- Almond flour
- Honey
- Flax seed
- Coconut sugar
- Coconut oil
- Natural honey flavor
- Salt
- Rosemary extract
Catalina Crunch Cinnamon Toast
This cereal features high-quality, all-natural ingredients that keeps you fuller longer, burns more calories, prevents overeating, and boosts your energy.
Here are some important nutritional information for this brand:
- Calories: 110
- Total fat: 5g
- Cholesterol: 0mg
- Sodium: 110mg
- Total carbs: 14g
- Total sugars: 0g
- Protein: 11g
The ingredients found in Catalina Crunch Cinnamon Toast are:
- Catalina flour (pea protein, potato fiber, non-GMO corn fiber, chicory root fiber, guar gum)
- Tapioca flour
- Organic high oleic sunflower oil
- Baking powder
- Natural flavors
- Sea salt
- Calcium carbonate
- Stevia extract
- Monk fruit
Using Puffins in a Recipe
If eating cereal dry or with milk is not your thing, there are endless amounts of different ways to enjoy Barbara’s Puffins that are safe for those with celiac disease or a gluten sensitivity.
Barbara’s Jalapeno Cheese Puff Chicken Poppers
To make these Jalapeno Cheese Puff Chicken Poppers, you will need the following ingredients:
- 1 bag of Barbara’s Jalapeno Cheese Puffs, crushed
- 1 pound ground chicken
- ½ teaspoon Kosher salt
- ½ teaspoon freshly ground black pepper
- 1 cup shredded cheddar, divided
- Ranch dressing (optional for serving)
Directions:
- Crush cheese puffs in food processor or blender.
- In a medium sized bowl, combine ground chicken, ½ cup crushed cheese puffs, salt, pepper, and ½ cup shredded cheddar until well combined.
- Shape mixture in 1Tbs sized balls and place on a greased or lined baking sheet.
- Heat oven to 350 degrees and bake for 15 minutes.
- Remove from oven and top with other ½ cup shredded cheddar and bake another 3-5 minutes or until cheese is melted and bubbly.
Puffins Sweet Potato Casserole
To make this sweet potato casserole, you will need the following ingredients:
- 4, 1/3lbs sweet potatoes
- 1 cup unsweetened vanilla almond milk
- 2Tbsp coconut oil, melted
- 3/4tsp kosher salt
- 1/2tsp freshly grated nutmeg
- 1/4tsp white pepper
Pecan Puffin Topping
- 2 cups crumbled Puffins Honey Rice cereal
- 1 cup roughly chopped pecans
- ¼ teaspoon ground cinnamon
- ¼ teaspoon kosher salt
- 5 tablespoons melted coconut oil
- 1 tablespoon pure maple syrup
Directions:
- Preheat the oven to 375 degrees. Lightly grease a 9×13-inch casserole dish or 3 quart casserole dish and set aside.
- Prick the sweet potatoes all over with a fork, then place them on a baking sheet lined with foil. Bake until the potatoes are fork tender, which is about an hour depending on the size of the potatoes. Remove from the oven and let cool for about 5 minutes. Peel and discard the skins, break the potatoes into large chunks, then place the chunks into standing mixer bowl with the paddle attachment.
- Pour almond milk. Add melted coconut oil, cinnamon, salt, nutmeg, and white pepper. Mash the potatoes together with the milk and spices until fairly smooth. Taste and add additional salt and/or pepper as desired. Transfer to the prepared baking dish. Press and smooth into a single layer using the back of a rubber spatula.
- In a separate bowl, combine the topping ingredients. Sprinkle over the sweet potatoes.
- Bake until the topping is toasted and fragrant and casserole is warmed through, which is about 20 minutes.
- Serve warm and enjoy!
Final Thoughts
There are a few varieties of Puffins that are safe to be enjoyed by those who have celiac disease. There are also a few varieties of Puffins that are wheat-free and would be safest to be enjoyed by those with a sensitivity to gluten.
However, Puffins are not just for breakfast. Puffins can be enjoyed many other ways, as well.
But, if you are not a fan of Puffins, there are plenty of other gluten-free cereal alternatives out there for you to enjoy.
Related Questions
Are Puffins Vegan?
Yes. Puffins peanut butter, cinnamon, multigrain, protein berry burst, and original are all vegan.
Are Puffins Kosher?
Yes, puffins are Kosher.
Are Puffins Dairy-Free?
Yes, Puffins are dairy-free.
Are Puffins Keto?
Puffins should be avoided by those following the keto diet, as they are very high in net carbs.