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Homemade iron rich cereal bowl topped with strawberries, chia seeds, oats, and pumpkin seeds served with plant-based milk.
Clara

The Best Iron Rich Cereals to Boost Your Energy and Health

A quick and nutritious breakfast recipe featuring homemade iron rich cereal made with fortified bran flakes, seeds, dried fruits, and blackstrap molasses. This plant-based cereal bowl is loaded with over 20 mg of iron per serving and boosted with vitamin C-rich strawberries to support maximum iron absorption.
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Calories: 320
Ingredients Method Notes

Ingredients
  

  • 1 cup fortified bran flakes
  • ½ cup rolled oats
  • 2 tablespoons raw pumpkin seeds
  • 1 tablespoon chia seeds
  • 4 dried apricot halves chopped
  • 1 teaspoon blackstrap molasses
  • 1 tablespoon cacao nibs
  • ½ cup fresh strawberries sliced
  • ½ cup unsweetened soy milk or other plant-based milk

Method
 

  1. In a large bowl, combine bran flakes, rolled oats, pumpkin seeds, chia seeds, and chopped dried apricots.
  2. Drizzle the blackstrap molasses over the mixture and toss gently to combine.
  3. Pour in the plant-based milk and let sit for 1–2 minutes.
  4. Top with cacao nibs and fresh strawberry slices.
  5. Serve immediately or prep dry ingredients in a jar for meal prep.

Notes

Swap strawberries for kiwi or orange segments for different vitamin C sources.
Avoid dairy milk or coffee with this meal, as they can block iron absorption.
Ideal for vegans, athletes, and individuals with low iron levels.
Store dry mix separately in an airtight jar for up to one week.