Dietitians Reveal the 8 Best High-Protein Cereals to Hit Your Protein Goals

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So you like Your daily bowl of Special K cereal, but know that you need to eat more protein at breakfast. Getting your protein in early will keep you full all day long. Believe it or not, you can have the best of both worlds. That’s right: There are cereals that are high in protein. You just have to know where to look for them.

When you think about the nutritional features of cereal, carbohydrates may come to mind, and protein may not be your first thought. With the protein craze in full swing, companies are starting to offer high-protein cereal options. For busy mornings, they can also be very convenient.

“In the morning when you’re running late, you may not have time to make a traditional high-protein breakfast like an omelet or scrambled eggs, bacon, and toast, and you reach for cereal instead,” says Lara Clevenger, a registered dietitian and personal trainer. Traditional cereals, however, aren’t high in protein. That said, when it comes to choosing a brand, she cautions that not all brands are created equal. Check the ingredient label for added sugar, artificial colors, and sweeteners before you buy one.

High-protein cereals “can be a great alternative to donuts and baked goods, and they’re definitely an upgrade from Count Chocula,” says Kim Yawitz, a registered dietitian. Yes, you’re probably better off reaching for whole foods like eggs, cottage cheese, or plain Greek yogurt to get your protein in the morning. But when you’re really craving cereal, high-protein cereals are a better option than traditional sugary options. “Have them twice a week if you like the taste, but try to stick to minimally processed foods for breakfast most of the time,” she advises.

With those guidelines in mind, here are the top 8 picks when you’re ready to grab your spoon and a bowl.

What should I look for in a high protein cereal?

As with all food purchases, “it’s important to check labels when buying high-protein cereals,” Yawitz says. Some products that claim to be high in protein aren’t much higher in protein than regular cereals. “Others have as much sugar as regular sugary cereals with little to no fiber, a combination that leaves you craving sugar mid-morning.”

To make a smart choice, Yawitz recommends looking for products that have at least 12 grams of protein per serving, with little to no added sugar. “If you must eat cereal, I also recommend choosing one that has at least a few grams of fiber, because most men don’t get enough of that.”

Also, be wary of artificial sweeteners or sugar alcohols. Maltodextrin and erythritol, for example, can cause gas, bloating, and diarrhea in some people who have sensitive guts or digestive tracts, Clevenger says. “Gums like guar gum or xanthan gum can also be added to some cereals and can also cause gastrointestinal upset.”

Catalina Crunch

Clevenger considers Catalina Crunch the clear winner when it comes to high-protein cereals. “Per serving, it has zero grams of added sugar, 9 grams of fiber, 11 grams of protein, and 5 grams of net carbs, making it also suitable for those following a ketogenic diet,” she says.

Magic spoon

With 6 flavors available (Fruity and Peanut Butter are our favorites),

Magic Spoon is a great alternative to the sugary cereals we all know and love. All flavors contain 12-14 grams of protein and no added sugar.

Clevenger likes that this cereal brand has 4 to 5 grams of net carbs per serving and is gluten- and grain-free. “While Magic Spoon is more expensive, there’s a reason for that. It uses a milk protein blend instead of pea protein, it uses monk fruit and allulose instead of stevia and erythritol, and it has zero grams of added sugar,” Clevenger says.

Since these cereals don’t contain much fiber, she suggests topping your serving with a few berries to get more fiber.

The path of nature

Nature’s Path Blueberry Cinnamon Cereal Mix contains a blend of organic whole grain flakes, puffed Kamut wheat and flaxseed with freeze-dried blueberries and cinnamon.

Each serving contains 16 grams of fiber (even more if you add fresh blueberries to your bowl, which you should definitely do) and 9 grams of protein. FYI: This product contains 9 grams of added sugar, so it’s slightly higher in sugar content. To cut down on the sugar content, consider mixing it with an unsweetened or low-sugar cereal of your choice.

Wonderworks Peanut Butter

Wonderworks PB cereal is really packed with protein.

“This cereal contains several different protein blends that help boost its protein content to 17 grams per serving,” Clevenger says, adding that it contains zero grams of added sugar and 3 grams of fiber. “If you are sensitive to erythritol or inulin, you may want to avoid this brand, as both of those ingredients are present.”

Healthy Provisions Cacao

Choco addicts, this product is for you. Yawitz likes that Wholesome Provisions contains 15 grams of protein, 3 grams of fiber, and no added sugar; the total sugar content is only 1 gram.

“Serve it with high-protein milk (like Fairlife) to get even more protein and a few extra vitamins and minerals,” she says. For an antioxidant boost, add a few berries or sliced ​​bananas on top.

Seven Sundays

Seven Sundays is billed as the first of its kind to be made with recycled oats and simple ingredients (you know, the ones you can pronounce), and all flavors are made without refined sugars, GMOs, glyphosate, artificial flavors, or “natural” ones. Flavors range from Golden Apple Oatmeal and Cinnamon Maple (our favorite) to Chocolate Sea Salt and Super Fruity, with only 1 to 7 grams of added sugars per serving depending on the flavor.

Great River Milling Highland Medley Hot Cereal

Here’s an option for all you hot cereal lovers out there:

Great River Milling Highland Medley Hot Cereal. A tasty blend of non-GMO steel cut oats, hulled barley and brown rice. We love that this hot cereal has no added sugar and 5 grams each of protein and fiber per serving. Add a tablespoon or two of almond butter or peanut butter, or your favorite protein powder to thicken it up, to give your breakfast bowl a protein boost.

Arrowhead Mills Puffed Kamut and your favorite protein shake

Here’s an idea from Clevenger: Choose a cereal like Arrowhead Mills Puffed Kamut, which has only one ingredient, then use a ready-to-drink protein shake or protein powder with milk instead of milk alone as the base for a high protein count (the total protein count will depend on the type of protein shake you use as your “milk”). For extra fiber, she suggests adding nuts, berries, and/or chia seeds for topping.

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