A bowl of cereal in the morning may be a nostalgic, easy, and arguably delicious breakfast, but typical breakfast cereals can be high in sugar and fail to keep you full throughout the morning. Choosing cereal that’s highest in protein can help you start your day with a satisfying meal that keeps you full throughout the morning and gives you a head start on your daily protein goals.
Do you prefer hot cereal in the morning? Add protein to your oatmeal with these simple ideas!
While cereal isn't a typical protein source, the right combination of ingredients can turn cereal from a sugary breakfast food into a great option for the most important meal of the day. High protein cereal isn’t just for breakfast and a side of milk, though. Many of the best protein cereal options make great snacks and can be eaten with milk, over yogurt with fruit, baked into muffins, or even snacked on dry. For a bigger boost, serve it with a cup of protein coffee for an incredibly satisfying morning meal!
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Many of the best high-protein cereal brands get their high protein content by using whole food ingredients and protein powders. These could include a combination of whole grains, wheat protein, pea protein concentrate, chia seeds, hemp seeds, pumpkin seeds, nuts, soy protein, or whey protein powder, among others.
If you’re a cereal lover and want to eat more fiber, check out the list of cereals that are highest in fiber, too!
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Benefits of Eating Protein
High protein diets are all the rage lately, but why is protein so important? Here are just a few of the reasons you may want to consider boosting your protein intake at breakfast.
Protein curbs hunger
If you always feel hungry or hungry again just a short time after eating a meal, eating high-protein foods could help. One reason is protein's effect on hunger hormones. Protein reduces the hunger hormone ghrelin and increases peptide YY, the hormone that enables you to feel full. This means you feel more satiated with fewer calories.
Increases muscle mass and strength
Protein includes essential amino acids needed to build muscle mass and strength, which is especially important if you’re exercising or on a weight loss journey. Eating fewer calories than your body needs without eating enough protein can lead to muscle loss instead of only fat loss.
Keeps your bones healthy
Lower protein intakes are related to bone loss in elderly men and women, and it’s no surprise.
Protein makes up about 50% of bone, and as bone turnover is constantly occurring, it is needed to help rebuild any lost bone mass.
Boost metabolism
Everything you eat requires energy to metabolize, and protein is used the most. The thermal effect (energy required to digest and utilize nutrients) of protein is 20 to 30%, meaning you use 20 to 30% of the calories it provides to digest and use it. Comparatively, the thermal effect of fat is 0 to 3%.
Eating protein also helps you repair and build muscle, which, when paired with strength training exercises, can help increase your resting metabolic rate (the rate at which you burn calories at rest).
Smaller blood sugar spike
Eating more protein can help lower your blood sugar levels and help you feel energized for a longer period by slowing the digestion of carbohydrates and the release of glucose into the bloodstream. This means eating a high-protein breakfast cereal will provide energy over a longer time, resulting in a slower rise in blood sugar than if you were to eat the same amount of sugary cereal.
How Much Protein is in Cereal?
Traditional cereals are typically highest in carbohydrates and low in protein and fat. This is especially true of childhood favorites like Cinnamon Toast Crunch, Fruity Pebbles, or Cocoa Puffs. These cereal brands usually have just 1 to 3 grams of protein per serving. In addition to low protein, many of your favorite cereals from childhood and most regular cereal on grocery store shelves today have a high sugar content. They are low in dietary fiber, making them suboptimal for daily breakfast.
14 High-Protein Cereals You’ll Love
Check out these 20 cereals highest in protein to find your new favorite way to start the day!
Catalina Crunch Cinnamon Toast
- Serving size: ½ cup
- Protein per serving: 11 grams
- Other Nutrition: 110 calories, 5 g fat ( 4 g saturated fat), 14 g carbs, 9 g fiber, 0 g added sugar
- Other Flavors: Triple Berry Blast, Dark Chocolate, Chocolate Peanut Butter, Fruit, Honey Graham, Maple Waffle, Mint Chocolate, Chocolate Banana
“Catalina Crunch Cinnamon Toast Cereal is my favorite high-protein cereal! With 11 grams per serving, you’re already about halfway towards getting enough protein in your meal,” says Dalia Beydoun, MS, RD. You'll find nostalgic flavors like Honey Graham or Cinnamon Toast, which is always a fun treat. You also won’t find any sugar alcohols, which is a major plus for those who are sensitive to ingredients like erythritol or xylitol. “It also has 9 grams of fiber and no added sugars, making it a well-balanced, nutritious choice to start your day,” Beydoun adds. Cup for cup, Catalina Crunch is one of the highest protein cereals on the list!
How does it taste?
I tried the Dark Chocolate and Cinnamon Toast flavors, with the dark chocolate being my clear favorite. The little wafers are hard and crunchy and stay that way even after milk is added. They have a deep chocolate flavor with just a touch of sweetness. I love them over vanilla Greek yogurt and strawberries!
Premier Protein Mixed Berry Almond Cereal
- Serving size: 1 cup
- Protein per serving: 20 grams
- Other Nutrition: 180 calories, 5 g fat (1 g saturated fat), 14 g carbs, 2 g fiber, 4 g added sugar
- Other flavors: Chocolate Almond
Post Premier Protein cereal uses wheat and pea protein to increase the protein all the way to 20 grams before you even add milk. “I love recommending it because comes in a variety of flavors, has much less added sugar than most cereals, and is a great low-carb option,” says Lauren Mahesri, RDN. Each serving has just 4 grams of added sugars but still tastes sweet as it’s sweetened with stevia and fruit.
How does it taste?
Overall, I really like this cereal. There’s no chalky aftertaste or mouthfeel, although it does have a slightly stale texture—not exactly crunchy.
Ratio Vanilla Almond Crunch
- Serving size: 1 cup
- Protein per serving: 10 grams
- Other nutrition: 140 calories, 7 g fat (1 g saturated fat), 19 g carbs, 3 g fiber, 2 g added sugar
- Other flavors: Maple Almond Crunch
“What I like about this cereal is its perfect blend of nutrition and flavor, offering 10 grams of protein per serving, alongside minimal net carbs (9 grams) and sugar (3 grams),” says Vandana Sheth, RDN, CDCES, FAND. We love that it's naturally flavored with vanilla, while the Maple Almond Crunch uses real maple syrup. One thing to consider is that this cereal does have 7 grams of erythritol, a sugar alcohol that could cause digestive upset like gas and bloating for some people.
Kashi GO Original
- Serving size: 1 ¼ cup
- Protein per serving: 11 grams
- Other Nutrition: 180 calories, 1.5 g fat ( 0 g saturated fat), 41 g carbs, 13 g fiber 8 g added sugar,
- Other flavors: Crunch cereal, honey almond crunch
“Kashi GO Love or Crush provides 10 grams of protein per serving and has a sweet, crunchy taste, and once you add milk, this boosts the protein content even further,” says Lisa Andrews, MEd, RD, LD Owner of Sound Bites Nutrition in Cincinnati, OH. The 13 grams of fiber is made up of 2 grams of soluble fiber and 11 grams of insoluble fiber, making it a cereal high in fiber as well!
Special K High Chocolate Almond Protein Cereal
- Serving size:1 cup
- Protein per serving: 20 grams
- Other Nutrition: 240 calories, 6 g fat ( 0.5 g saturated fat), 29 g carbs, 4 g fiber 9 g added sugar
“In addition to being more ‘budget-friendly,’ it is easily found at most supermarkets”, says Michelle Rauch MSc RDN, Registered Dietitian/Nutritionist for The Actors Fund. Each one-cup serving has 20 grams of protein and 4 grams of fiber to help you feel and stay full. “One caveat: this option contains a bit more added grams of sugar than the others at 9g,” says Rauch. Being mindful of your added sugars with the rest of your breakfast and other meals can help make this a worthwhile option.
How does it taste?
This high-protein cereal is one of my favorites, and I’ve purchased it a few times. The Chocolate Almond flavor tasted delicious, with no chalkiness and the perfect amount of crunch.
Magic Spoon Fruity
- Serving size: 1 cup
- Protein per serving: 13 grams
- Other Nutrition: calories, 8 g fat ( 1 g saturated fat), 15 g carbs, 1 g fiber, 0 g added sugar
- Other flavors: birthday cake, blueberry muffin, cinnamon roll, cocoa, frosted, maple waffle, peanut butter
“Magic Spoon Grain-Free Cereal is a great high-protein cereal option, with 13g of protein per serving through a blend of whey protein concentrate and casein,” says Wan Na Chun, MPH, RD, CPT. Owner of One Pot Wellness based in Indianapolis, IN.
“The sweetener blend used in the cereal is a combination of allulose and monk fruit extract, which provides sweetness without the use of cane sugar, corn syrup, or sugar alcohols,” Chun adds. This is perfect for people looking to reduce the amount of added sugars they eat and don’t enjoy the taste of stevia or the side effects of sugar alcohol. It’s also grain-free and gluten-free and has just 15 grams of carbohydrates.
How does it taste?
I enjoyed the flavor and texture of Magic Spoon cereal as much as the real deal (Fruit Loops)... maybe even more. The texture was crunchy, and the cereal tasted fruity and sweet. I enjoyed it with milk or plain Greek yogurt for an extra high-protein snack!
Wheaties Maple Almond Protein Cereal
- Serving size: 1 cup
- Protein per serving: 22 grams
- Other Nutrition: 270 calories, 10 g fat (4 g saturated fat), 28 g carbs, 6 g fiber, 5 g added sugar
- Other flavors: Honey Pecan
Each cup of Wheaties Protein Cereal has 22 grams of protein from vital wheat gluten, soy protein, and pumpkin seed. It’s also a great way to get a headstart on other essential nutrients for the day as it’s a good source of 15 different vitamins and minerals, providing over a quarter of the recommended value for vitamin D, calcium, thiamin, riboflavin, vitamin B12, phosphorus, and zinc when enjoyed with ¾ cup of milk.
Eat Your Mouth Off Fruity Cereal
- Serving size: 1 ¼ cup
- Protein per serving: 22 grams
- Other Nutrition: 170 calories, 8 g fat (0.5 g saturated fat), 6 g carbs, 5 g fiber, 0 g added sugar
- Other flavors: Chocolate
This plant-based cereal has 22 grams of protein from soy and pea protein isolate, making it an excellent choice for anyone following a vegan diet who wants a flavorful protein boost. With 22 grams of protein in each serving, it takes place as the highest protein option on our list! The oat fiber brings the fiber content per serving up to 5 grams, making it a high-fiber way to start the day. Sweetened with sucralose and stevia, this cereal has a mix of natural and artificial sweeteners but zero added sugars.
How does it taste?
Personally, I was not a huge fan of this one. The flavor was good, but it definitely had a chalky texture that lingered after I ate it.
365 Honey Almond Crunch
- Serving size: ¾ cup
- Protein per serving: 10 grams
- Other Nutrition: 220 calories, 6 g fat (0.5 g saturated fat), 38 g carbs, 9 g fiber, 13 g added sugar
- Other flavors:
Whole Food’s branded protein cereal, 365 Honey Almond Crunch, has 10 grams of protein from several sources, including textured soy protein, wheat, oats, and flax. You’ll get plenty of prebiotic fibers from this cereal as well from adding inulin. Brown rice syrup, cane syrup, and honey add quite a bit of added sugars to this cereal, with 13 grams in less than a full cup, making it an option you may want to watch your portion of or eat sparingly.
Special K Zero Cinnamon Cereal
- Serving size: 1 cup
- Protein per serving: 18 grams
- Other Nutrition: 150 calories, 7 g fat (1 g saturated fat), 8 g carbs, 3 g fiber, 0 g added sugar
- Other flavors: none
This minimal-ingredient cereal is made from soy, pea, and lentil protein, which gives it an impressive 18 grams of protein in every cup. There are no added sugars, but you’ll still get a blast of sweetness from allulose sugar, monk fruit, and sucralose.
Each serving has 8 grams of total carbs, which are reduced to just 2 grams of net carbs when you subtract the 3 grams of fiber and 3 grams of allulose, which don’t contribute to elevated blood sugar. While some users love the taste and texture, others compare it to a texture like “packing peanuts” with minimal flavor.
Wonder Works Chocolate Cereal
- Serving size: 1 cup
- Protein per serving: 15 grams
- Other Nutrition: 150 calories, 6 g fat (4 g saturated fat), 16 g carbs, 4 g fiber, 0 g added sugar
- Other flavors: peanut butter, fruity
Wonder Works Keto Friendly cereal packs 15 grams of protein in just one cup. The high protein content comes from a whey and milk protein blend, and it’s sweetened with the sugar alcohol erythritol and the natural low-sugar sweetener allulose to keep the added sugars at zero. Each serving is also high in fiber, with 4 grams of soluble fiber from the addition of inulin. With allulose, erythritol, and inulin, the total carbohydrate amount of 16 grams gets reduced to just 3 grams of net carbohydrates for a low-carb chocolate-crunchy cereal.
Manitoba Harvest Hemp Yeah! Dark Chocolate Granola
- Serving size: ⅔ cup
- Protein per serving: 11 grams
- Other Nutrition: 270 calories, 12 g fat (6 g saturated fat), 32 g carbs, 4 g fiber, 9 g added sugar
- Other flavors: Honey and oats, blueberry
Whole grain oats, hemp seeds, pumpkin seeds, and pea protein combine to give every ⅔ cup serving 11 grams of protein. Hemp seeds are an excellent source of magnesium, zinc, copper, manganese, and omega-3 fatty acids.
This organic granola fits the goodness of hemp seeds along with other beneficial ingredients for a tasty and crunchy cereal that’s high in protein, fiber, and healthy fats. If you’re trying to limit your intake of added sugars, keep in mind that one serving of this granola does have 9 grams of added sugars or 18% of the DV.
Wholesome Provisions Peanut Butter Protein Cereal
- Serving size: One packet
- Protein per serving: 14 grams
- Other Nutrition: 120 calories, 4 g fat (0.5 g saturated fat), 9 g carbs, 4 g fiber, 0 g added sugar
- Other flavors: Cocoa, cinnamon, mixed berry
If you tend to overserve cereal, Wholesome Provisions protein cereals come in individual packets, which are great for eating on the go and ensuring you’re serving yourself the portion size listed on the box.
The cereal base is made from soy protein, soy flour, and rice flour. While it has no added sugars, it’s sweetened with sucralose, an artificial sugar. Some customers like the flavor and enjoy that this fits into a low-carb diet, while others find the flavor to be sickly sweet with artificial sweeteners. How much you enjoy the taste depends on personal preference and what you’re used to.
GHOST Marshmallows
- Serving size: 1 ¼ cup
- Protein per serving: 17 grams
- Other Nutrition: 170 calories, 5 g fat (3 g saturated fat), 15 g carbs, 0 g fiber, 10 g added sugar
- Other flavors: Peanut butter
GHOST high protein cereal comes in marshmallow flavor (reminiscent of Lucky Charms) or peanut butter (Reese’s Peanut Butter Puffs) but has an impressive 17 grams of protein from milk and soy protein. It’s low in carbs for a sweet cereal, as it has just 15 grams and is sweetened with sugar and allulose, but the added sugars are still 10 grams per serving, which can add up. This cereal also has artificial flavors and colors, which some people may choose to stay away from.
How does it taste?
This one wasn’t one of my personal favorites. It had a chalkier mouthfeel, and the texture and taste seemed to really stick in your mouth.
Chart of the Cereal Highest in Protein
| Cereal | Serving Size | Protein (grams) | Carbs (grams) |
| Eat Your Mouth Off | 1 ¼ cup | 22 | 6 |
| Wheaties Protein | 1 cup | 22 | 28 |
| Premier Protein | 1 cup | 20 | 14 |
| Special K Protein | 1 cup | 20 | 29 |
| Special K Zero | 1 cup | 18 | 8 |
| Ghost | 1 ¼ cup | 17 | 15 |
| Wonder Works | 1 cup | 15 | 16 |
| Wholesome Provisions Protein | 1 packet | 14 | 9 |
| Magic Spoon | 1 cup | 13 | 15 |
| Manitoba Harvest Hemp Yeah! | ⅔ cup | 11 | 32 |
| Catalina Crunch | ½ cup | 11 | 14 |
| Kashi Go | 1 ¼ | 11 | 13 |
| 365 Crunch | ¾ | 10 | 9 |
| Ratio | 1 cup | 10 | 19 |
Bottom Line of High Protein Cereal
If you love to start your day with cereal or enjoy it for a bedtime snack (one of my favorites!), choosing a cereal high in protein can help you feel more full and satisfied while getting closer to your nutrition goals. Use the list above to find some protein cereals to try and keep your pantry stocked with your favorites!
What's one of your favorite high-protein cereals? Tell me in the comments!
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