Low sugar cream of wheat is a warm, comforting breakfast made from farina (wheat farina) cooked with milk or water, and sweetened only with a touch of fruit or a natural zero-calorie sweetener. It works because the creamy base is naturally mild, so it pairs beautifully with berries, cinnamon, or a drizzle of sugar-free syrup—without the cloying sweetness of the instant packets. This version keeps the classic smooth texture while cutting added sugar to just 1–2 grams per serving.
Ingredients
- 4 cups (960 ml) water or 2 cups (480 ml) water + 2 cups (480 ml) whole milk (or unsweetened almond milk)
- 1 cup (160 g) uncooked cream of wheat (regular or quick-cooking)
- 1/4 tsp salt
- 1/2 tsp vanilla extract
- 1/2 tsp ground cinnamon (optional)
- 1–2 tbsp (15–30 ml) sugar-free maple syrup or 1/2 mashed ripe banana (for natural sweetness)
- 1 cup (150 g) fresh or frozen berries (strawberries, blueberries, or raspberries)
- 2 tbsp (30 g) chopped nuts or seeds (optional, for topping)
Instructions
- In a medium saucepan, combine the water (and milk if using) and salt. Bring to a boil over medium-high heat.
- Slowly whisk in the cream of wheat, stirring constantly to prevent lumps. Reduce heat to medium-low.
- Cook, stirring frequently, for 2–3 minutes for quick-cooking or 5–6 minutes for regular, until the mixture thickens and the grains are tender. If using milk, watch carefully to prevent scorching.
- Remove from heat and stir in vanilla, cinnamon (if using), and your chosen sweetener (sugar-free syrup or mashed banana). Stir until fully incorporated.
- If using berries, gently fold them in now, or top each serving with them. If using frozen berries, you can add them during the last minute of cooking to warm them through.
- Serve hot, topped with nuts or seeds if desired.
Tips
- Lump-free texture: Always add the farina to boiling liquid in a thin stream while whisking. If you dump it all at once, you’ll get lumps.
- Milk vs. water: Using all water keeps it dairy-free and lower in calories, but milk adds creaminess and a bit of protein. For a compromise, use half water and half milk.
- Sweetener choices: If you prefer no artificial sweeteners, use mashed banana or a few drops of stevia. You can also add a pinch of nutmeg or cardamom for extra flavor without sugar.
- Consistency fix: If the cereal becomes too thick after cooling, whisk in a splash of hot water or milk to loosen it.
Serving Suggestions
Serve this low sugar cream of wheat as a cozy breakfast with a side of scrambled eggs or a small handful of almonds for extra protein. For a heartier meal, top with a spoonful of natural peanut butter or a sprinkle of chia seeds. It also pairs well with a mug of black coffee or unsweetened tea.
Variations
- Apple Cinnamon: Replace berries with 1/2 cup (60 g) diced apple and add an extra 1/4 tsp cinnamon. Cook the apple with the farina for the last 2 minutes.
- Chocolate Peanut Butter: Stir in 1 tbsp (5 g) unsweetened cocoa powder and 1 tbsp (15 g) natural peanut butter after cooking. Omit the berries.
- Savory: Skip the sweetener and vanilla, and instead stir in 1/4 cup (25 g) shredded cheddar cheese and a pinch of black pepper. Serve with a fried egg on top.
- Vegan: Use water or unsweetened almond milk and a plant-based sweetener like maple syrup. Skip the honey if you would have used it.
Storage and Reheating
Store leftover cream of wheat in an airtight container in the refrigerator for up to 3 days. It will thicken as it cools. To reheat, place it in a small saucepan with a splash of water or milk, and warm over medium-low heat, stirring until heated through (about 3–4 minutes). You can also microwave it in 30-second intervals, stirring in between, until hot. If it becomes too thick, add a little more liquid. Do not leave it at room temperature for more than 2 hours.
Frequently Asked Questions
Can I use quick-cooking cream of wheat instead of regular?
Yes, quick-cooking (also called 2-minute) farina works perfectly. Just reduce the cooking time to 2–3 minutes and follow the package instructions for liquid ratio if different.
Is cream of wheat gluten-free?
No, traditional cream of wheat is made from wheat, so it contains gluten. For a gluten-free alternative, use a certified gluten-free farina or substitute with cornmeal (polenta) or rice cereal.
How can I make it sweeter without sugar?
Use a ripe mashed banana, a few drops of liquid stevia, or a sugar-free syrup sweetened with erythritol or monk fruit. You can also add a spoonful of unsweetened applesauce.
Can I make this ahead of time?
Yes, you can cook it ahead and refrigerate. Reheat with a splash of liquid to restore creaminess. It’s best within 2 days.
Why did my cream of wheat turn out lumpy?
Lumps usually happen when you add the farina too quickly or don’t whisk constantly. Always add it in a slow stream while stirring, and keep stirring until it thickens.
Can I use frozen berries?
Absolutely. Add frozen berries directly to the pot during the last minute of cooking, or thaw them and stir in after cooking. They will release some juice, which adds natural sweetness and color.
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