The Best High-Protein Cereals for a Filling Breakfast, According to a Registered Dietitian
Looking for a cereal that will help you hit your daily protein goals? Here is a hit list, curated by a registered dietitian.
In the court of public opinion, cereal's street credit is constantly shifting. One minute it is coveted for being a simple and convenient part of a balanced meal or snack, and the next it is sugary, low-fiber junk that might not be a great addition to your day. The truth is, all these things can be true because there is such a wide array of cereals to choose from. Ingredients, portions and what else you add to the bowl matter.
Now enter the protein obsession. Like many other food brands, cereal makers are bringing new, protein-enhanced recipes to store shelves, but does the presence of protein make these cereals a better choice? And how do they taste? Here are the dietitian tips and tricks I use to vet protein cereals, plus some benchmarks to help you decide if protein-boosted cereals should be a fixture in your pantry.
What to Look for When Buying a High-Protein Cereal
Before you buy that next box of cereal, look beyond the "protein" title. Turn that package around to find out what it is really all about. First, check the serving size, which is likely somewhere between 2/3 cup and 1 ½ cups. This can make a significant difference in the calorie count, and 2/3 cup is likely less than most people inherently pour.
It's ok for cereal to have carbs, especially when they are from whole grains and dried fruit. There will likely be some added sugar of some sort as well; otherwise, the cereal will taste like cardboard. That said, gravitate towards cereals with no more than 8 to 10 grams of added sugar — aka 2 to 2 ½ teaspoons — per serving. And since it is always best to help control blood sugar with slower-digesting fiber, look for a cereal with at least 3 grams of hunger-squashing fiber per serving.
When it comes to evaluating protein, check the total amount in grams on the nutrition facts panel, then scan the ingredients to see what protein source was used. Whey protein is derived from dairy, and there are also plant-based protein options made from pea and soy.
It's also very common for cereal to be fortified. Many (not all) cereals are fortified with additional vitamins and minerals, including B-vitamins, iron and vitamin D. These additions, while not mandatory, are a very practical way to help boost intake of important nutrients that many people don't get enough of.
Is Cereal Healthy?
Research shows people who eat cereal for breakfast may eat more underconsumed nutrients than those who eat other breakfast foods.
Ways to Boost the Protein Content of Your Cereal
Look outside the box to add even more protein to your cereal bowl. One cup of low-fat milk will add 8 grams of protein, while opting for an ultra-filtered milk or ready-to-drink protein shake can add an additional 15 grams of protein per cup. Peanut butter powder whisked into milk or a milk alternative will add flavor, plus a few grams of extra protein.
You can also boost the protein in your cereal by sprinkling a little extra on top. Chopped nuts and seeds (love this mix from Manitoba Harvest) can add another 10 grams of protein in just a few tablespoons. Further boost fiber, antioxidants, and other vitamins and minerals by tossing in a handful of fresh, dried or freeze-dried fruit.
The Best Cereal Bowls to Brighten Your Morning, According to Experts
The best cereal bowl feels good in your hand, holds just the right portion and starts your day off on a happy note.
Catalina Crunch lives up to its name with stellar crispiness. This nostalgic dupe of Golden Grahams cereal is very high in fiber and is sweetened with stevia and monk fruit, so there is no added sugar. This is a great cereal to sprinkle over yogurt or a batch of overnight oats and is a great source of both fiber and protein.
- Protein Per Serving 11 grams
- Fiber Per Serving 6 grams
- Added Sugar Per Serving 0 grams
- Protein Source Pea protein
All the classic goodness, with a pop of protein. The pieces of this version are a little smaller than traditional Cheerios, but they still have a great crunch, and the strawberry flavor is on point. Notably, Cheerios offers 20 percent of the daily recommended amount of iron per serving, plus it is fortified with several B-vitamins and vitamin D. A few chopped strawberries or sliced banana and some ice-cold (ultra-filtered) milk would be an ideal pairing.
- Protein Per Serving 8 grams
- Fiber Per Serving 2 grams
- Added Sugar Per Serving 11 grams
- Protein Source Pea protein
The Three Wishes brand has made a big splash in the cereal aisle in recent years. Three Wishes O-shaped bites have a wonderful crunch and oodles of cinnamon flavor. This grain- and gluten-free option has a very simple ingredient list and is sweetened with organic cane sugar and monk fruit.
- Protein Per Serving 8 grams
- Fiber Per Serving 3 grams
- Added Sugar Per Serving 3 grams
- Protein Source Chickpea, pea protein
I absolutely love the clustery texture and high-dose peanut butter flavor of this subtly sweetened cereal from Kashi GO. While 220 calories may seem high, the ¾-cup serving of this cereal packs in double digits of both protein and fiber. Combine with some low-calorie almond milk, or if you want more volume, mix with a simple bran flake.
- Protein Per Serving 10 grams
- Fiber Per Serving 10 grams
- Added Sugar Per Serving 9 grams
- Protein Source Soy flakes
A long-standing brand for proteinmaxxing, Kodiak granola (yes, I categorize granola as a genre of cereal) makes some delicious granolas for snacking and sprinkling. The combo of almond butter, cinnamon, sea salt and coconut oil makes for a crunchy, slightly salty and craveable granola with an impressive 17 grams of protein per serving. Sprinkle over your protein pancakes to add another dimension of flavor and texture.
- Protein Per Serving 17 grams
- Fiber Per Serving 7 grams
- Added Sugar Per Serving 8 grams
- Protein Source Wheat protein isolate, pea protein concentrate, milk protein isolate
Another classic cereal gets a protein upgrade. Special K retains its classic light and crisp texture but adds another layer with soy protein and just the right amount of sweetness. The light cinnamon flavor goes perfectly with some dried fruit (chopped dried apricots are highly encouraged) or a heavy handful of fresh blueberries.
- Protein Per Serving 10 grams
- Fiber Per Serving 6 grams
- Added Sugar Per Serving 9 grams
- Protein Source Soy protein isolate
Another shout-out to Three Wishes for their tasty granola offerings made from a combination of nuts, seeds and coconut chips. Cocoa powder adds a lovely complexity and makes this fiber-filled mix feel more indulgent. Try piled onto creamy chia pudding along with some fresh raspberries or cherries.
- Protein Per Serving 13 grams
- Fiber Per Serving 10 grams
- Added Sugar Per Serving 3 grams
- Protein Source Almonds, sunflower and pumpkin seeds
