Low Sodium Homemade Cereal Mix with Whole Grains, Raisins & Walnuts (DASH Diet Inspired)
(Note: Some of the links in this post are affiliate links, and we will be compensated when you make a purchase by clicking through our links at no additional cost to you.)
If you’re looking for an easy, heart-healthy breakfast that supports your blood pressure goals and actually tastes good, this low sodium cereal mix might just be your new favorite go-to. It’s crunchy, naturally sweet, full of fiber, and super satisfying — all without the added salt or sugar you’ll find in most store-bought cereals.
Why This Cereal Mix Works for the DASH Diet
The DASH diet (short for Dietary Approaches to Stop Hypertension) emphasizes foods that are rich in fiber, potassium, and healthy fats — while keeping sodium in check. This cereal mix checks all the boxes:
- Whole-grain shredded wheat for fiber and long-lasting energy
- Walnuts for plant-based protein and omega-3s
- Raisins for natural sweetness and a boost of potassium
- Low sodium (only about 62mg per serving!)
This is the kind of breakfast that helps you stay full, focused, and feeling good all morning — without spiking your blood pressure.
>>> Discover the best DASH diet books to help you enjoy low-sodium, heart-healthy eating with ease!
Low Sodium Homemade Cereal Mix with Whole Grains, Raisins & Walnuts Recipe
Active Time: 5 minutes
Total Time: 5 minutes
Serves: 4 servings
Ingredients
4 cups bite-size shredded wheat cereal
1½ cups chopped walnuts
½ cup raisins (or swap in unsweetened dried cranberries or chopped dates!)
2 cups reduced-fat milk (or your favorite milk of choice)
Instructions
- Mix it up: In a large bowl, toss together the shredded wheat, chopped walnuts, and raisins.
- Store: Transfer the mixture into an airtight container or large jar. It’ll stay fresh at room temp for up to 4 months.
- Serve: When you’re ready to eat, scoop out 1½ cups of the cereal mix and pour over ½ cup of milk.
Nutrition Information (Per Serving) – 1 1/2 cups
Calories: 584
Total Fat: 33g
Sodium: 62mg
Total Carbohydrates: 67g
Sugars: 19g
Protein: 17g
Dietary fiber: 10g
Potassium: 690mg
Magnesium: 175mg
Tips & Variations
- Need nut-free? Swap walnuts for pumpkin seeds or sunflower seeds.
- Add-ins: Sprinkle in some ground cinnamon or a handful of unsweetened coconut flakes for extra flavor.
- Make it plant-based: Use almond, oat, or soy milk to keep it dairy-free.
This low sodium homemade cereal mix is perfect if you’re following the DASH diet, watching your salt intake, or just trying to eat a little cleaner in the mornings. It’s nutritious, delicious, and ridiculously easy to prep ahead — which means one less thing to stress about during your busy week.
Try it out, and let me know what you think! Bonus points if you top it with fresh berries or banana slices.
