8 High Protein Cereals Dietitians Love (That You Will, Too)
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SO YOU LOVE your daily bowl of Special K, but know you need to eat more protein at breakfast. Getting your protein intake in early on will help you stay satisfied all day long. Believe it or not, you can have the best of both worlds. That's right: High protein cereal exists. You just need to know where to look.
When you consider the nutrition specs of cereal, carbs may come to mind, and protein isn’t necessarily your first thought. With the protein craze in full swing, companies are starting to put out high protein cereal options. For busy mornings, they can be quite convenient, too.
“In the morning when you’re running late, you might not have time to make a traditional high protein breakfast like an omelet or scrambled eggs, bacon and toast, and instead opt for cereal,” says Lara Clevenger, R.D.N., C.P.T., a registered dietitian and personal trainer. Traditional cereals, though, are not high in protein. That said, when it comes to choosing one, she warns that not all brands are created equal. Check the ingredient label for added sugar, artificial colors and sweeteners, before buying one.
High-protein cereal “can be a great alternative to donuts and baked goods, and it’s certainly an upgrade from Count Chocula,” says Kim Yawitz, R.D. Yes, you're probably better off with whole foods such as eggs, cottage cheese, or plain Greek yogurt to get your protein in in the mornings. But, when you're really craving cereal, the high protein kind is a better option than traditional sugary choices. “Have it a couple of times a week if you enjoy the taste, but try to stick to minimally processed breakfast foods most of the time,” she advises.
With these guidelines in mind, here are the 8 top choices 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 your labels when shopping for high-protein cereal,” says Yawitz. Some products that claim to be high-protein aren’t much higher in protein than regular cereal. “Others contain just as much sugar as normal sweetened cereals with little to no fiber a combo that sets you up for mid-morning sugar cravings."
To make a solid selection, Yawitz says to seek out products with at least 12 grams of protein per serving, with little to no added sugar. “If you’re going to eat cereal, I’d also recommend choosing one with at least a couple grams of fiber, since most guys don’t get nearly enough."
Be aware of artificial sweeteners or sugar alcohols, too. Things like maltodextrin and erythritol can cause gas, bloating, and diarrhea in some individuals that have a sensitive gut or digestive tract, Clevenger says. “Also gums like guar gum or xanthan gum might be added to some cereals and may also cause GI distress.”
Catalina Crunch
Clevenger calls Catalina Crunch the clear winner when it comes to high-protein cereal. “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 suitable for those following a keto diet as well,” she says.
Magic Spoon
With 6 flavors on offer (Fruity and Peanut Butter are our favorites),
Magic Spoon is a great swap for those sugary cereals we all know and love. All flavors contain 12 to 14 grams of protein and no added sugar.
Clevenger appreciates that this cereal brand has 4 to 5 grams of net carbs per serving and is gluten and grain-free. “Although Magic Spoon is on the pricier side, there’s a reason why. It uses a milk protein blend instead of a pea protein, it uses monk fruit and allulose instead of stevia and erythritol, and it has zero grams of added sugar,” says Clevenger.
Since this cereal doesn’t have a ton of fiber, she suggests topping your portion with some berries to get more fiber.
Nature's Path
Nature's Path blueberry-cinnamon cereal medley contains a blend of organic whole grain flakes, puffed Kamut wheat, and flax seeds with freeze-dried blueberries and cinnamon.
Each serving boasts 16 grams of fiber (even more if you add fresh blueberries to your bowl, which you definitely should) and 9 grams of protein. FYI: This product does contain 9 grams of added sugar, so slightly higher on the sugar count. To cut the sugar content, consider mixing it with a preferred unsweetened or low-sugar cereal of your choice.
Wonderworks Peanut Butter
Wonderworks' PB cereal really packs on the protein.
“This cereal has a few different protein blends which help boost its protein to 17 grams per serving,” says Clevenger, adding that it has zero grams of added sugar and 3 grams of fiber. “If you are sensitive to erythritol or inulin, you might want to skip this brand as both of those are ingredients."
Wholesome Provisions Cocoa
Chocoholics, this one's for you. Yawitz likes that Wholesome Provisions has 15 grams of protein, with 3 grams of fiber and no added sugar; the total sugar content is just 1 gram.
“Serve it with high-protein milk (like Fairlife) to get even more protein and some extra vitamins and minerals,” she says. For an antioxidant boost, add some berries or sliced bananas on top.
Seven Sundays
Seven Sundays is billed as the first of its kind made with upcycled oats and simple ingredients (you know, the ones you can pronounce), all flavors are made with no refined sugars, GMOs, glyphosate, artificial, or “natural” flavors. Flavors run the gamut from Golden Apple Oat and Maple Cinnamon (our go-to) 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 the hot cereal lovers out there:
Great River Milling Highland Medley Hot Cereal. A tasty mixture 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 lift.
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, and then use a ready-to-drink protein shake or protein powder with milk instead of just milk as your base to make it high protein (total protein count will depend on what type of protein shake you use as your 'milk'). For added fiber, she suggests adding nuts, berries, and/or chia seeds for toppings.
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