The 8 Best High-Protein Cereal Options You Can Buy, According to a Nutritionist
Maybe you’re following a high-protein meal plan, or you simply find yourself crashing at 10 a.m. despite eating breakfast. (Or maybe you just need an afternoon snack—same.) Have you tried high-protein cereal? With an overwhelming number of options on the shelves, it can be tricky to decide which ones are worth adding to your cart. I reached out to a nutritionist to get the 411 on choosing the best high-protein cereal for your needs, and the following eight boxes came out on top.
How I Chose the Best High Protein Cereal
To narrow it down from a health perspective, I asked a nutritionist to weigh in on what’s the best high-protein cereal you can buy. I also asked colleagues and friends for personal recommendations based on taste.
Meet the Expert
Vanessa Rissetto, MS, RD, CDN is a registered dietitian nutritionist and the co-founder of Culina Health. With more than 10 years of experience, Vanessa also serves as the dietetic intern director at New York University. Essence Magazine named Vanessa as one of the top nutritionists that will change the way you think about food. Her private practice work includes treatment of GI disorders, bariatric surgery, weight management, PCOS and family nutrition.
The 32 Healthiest Cereals You Can Buy at the Grocery Store
How Much Protein Do You Need?
According to Vanessa Rissetto, MS, RD, CDN, the exact amount of protein you should consume is dependent on your size and your goals. “A quick way to assess is to think approximately 1 gram per kilogram of weight if you are sedentary,” she explains. “We would then go up to 1.2 to 1.5, depending on activity level. For example, if you are 150 pounds, that equals 68 kilograms times 1 gram of protein if you are sedentary, so a total of 68 grams of protein for the day.” (And for reference, 4 ounces of chicken is about 31 grams of protein, per Rissetto.)
But are high-protein cereals really good for you? Yes, Rissetto told me. “As long as they are lower in sugar and additives, they should be fine.” When choosing a high-protein cereal, she recommends looking for about 10 grams of protein (which is about 20 percent of the recommended daily value, give or take). And she advises to check the ingredient list for protein sources to help keep you feeling full longer, like nuts and seeds or other isolates, such as pea or lentil protein.
The Best High-Protein Cereal
1. Magic Spoon
Not only do all Magic Spoon cereals contain 12 to 14 grams of whey-based protein, they’re also sugar-free and keto-friendly, with just 4 net carbs and no gluten or grains per serving. The wide range of flavors is inspired by your childhood breakfasts, with nostalgic options like cocoa, fruit and frosted, and new-school favorites like cinnamon roll and blueberry muffin. PureWow Food Editor Taryn Pire describes the texture as “uniquely light,” and says, “The taste is actually pretty spot on, especially with milk. My favorite flavors are Blueberry Muffin and Maple Waffle.”
2. Kashi GO
All of Kashi’s GO multigrain crisp cereals contain more protein than your average bowl, ranging from 9 to 13 grams of soy-based protein, depending on the flavor. What’s more, they’re also high in fiber and made with whole grains for an even more filling breakfast option. Rissetto mentioned to me that this is a favorite option in her family.
3. Three Wishes
This high-protein cereal pick packs a punch with chickpeas and pea protein, and it’s also vegan, keto, Paleo, low carb and gluten free. Monk fruit sweetens it without increasing the sugar content.
4. Food for Life Ezekiel 4:9 Cereal
Food for Life’s Ezekiel 4:9 cereals are all made from organic sprouted grains, legumes and seeds for a boost of protein (7 to 8 grams per serving, depending on your chosen flavor). According to Harvard Medical School, the sprouting process releases the nutrients in the grains and allows for better absorption (and slow baking helps the cereal maintain its fiber and bran).
5. Alpen Muesli
This Swiss-style muesli is made with an old-school blend of grains, fruit and nuts and contains no added protein sources, so it’s a good option if you’re unable to eat whey or soy (two common additions in high-protein cereals). Dig into rolled whole oat flakes accompanied by raisins, roasted hazelnuts and sliced almonds. If you choose the no-sugar-added variety, you’ll get 8 grams of protein in one bowl.
6. Catalina Crunch Cereal
This keto-friendly high protein cereal is sweetened with monk fruit and/or stevia, so it’s sugar-free without tasting like cardboard. It’s also high in fiber to boot, so you’ll feel full long after your high-protein breakfast is finished. Peas are the source of protein, so it’s also plant-based and vegan-friendly.
From $39/4-pack at Catalina Crunch
7. Julian Bakery Progranola
If you’re more about the crunch of granola than a crispy bowl of flakes, this high-protein version will please your palate. The gluten-free clusters are made with egg white protein for a nutritional boost, but there’s also a vegan variety that contains pea protein for plant-based eaters.
8. Kellogg’s Special K Protein Cereal
If you’ve ever had original Special K, you’ll be familiar with the crisp texture and lightly sweet taste of this high-protein version. The addition of soy protein isolate brings the protein content up to 10 grams per serving (and you can boost that a little more if you enjoy it with your choice of milk).
The 15 Best Low-Sugar Cereals, So You Can Enjoy Your Fave Breakfast Without an Energy Crash