The 7 Best Protein Cereals, According to a Dietitian
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Cereal wears many hats in many kitchens — it's the unsung hero of the breakfast table, a champion of quick dinners (unless you're Nara Smith), and a midnight snack confidante. Whether it's floating in a sea of milk or enjoyed straight from the box, cereal has mastered the art of bringing a simple yet nutrient-packed dish to our daily routines. And while any cereal will do if you're just looking for something tasty to snack on, if you're expecting your bowl to do some work — that is, to fill you up for longer than 15 minutes, give you energy, or even help you refuel after a gym session — a high-protein cereal is in order.
"Protein cereal?" you may be asking yourself. "I thought cereal was just a carb fix!" But it's true: Nestled within those colorful boxes on the grocery shelf, some cereals are quietly flexing their protein content. These high-protein cereals serve as a testament to cereal's versatility, not only fueling our mornings with energy but also supporting muscle health and satiety.
Yes, protein can do so much for your health, especially when it's included in your breakfast meal. As a registered dietitian, one nutrition tip that I'm constantly repeating to people who find themselves with their tummy grumbling mid-morning is to include protein in their breakfast dishes. Doing so can keep you feeling fuller for longer and help stabilize blood sugar levels, which in turn supports sustained energy well after your meal. Yes, you can lean on classic breakfast protein choices, like eggs, for a protein boost. But cereal deserves a seat at the protein table too, as long as you're picking the right one.
With hundreds of cereal brands in existence, it can be hard to choose which ones pack a serious protein punch. To help make this process easier, we've rounded 8 of the best protein cereals. Each of these options provide at least five grams of protein per serving; add in a cup of skim milk (eight grams of protein) or Greek yogurt (about 13 grams) and a couple tablespoons of nut butter (around eight grams), or have an egg (six grams) or a slice of cheese toast (around 10 grams) and you have a protein-rich breakfast (or lunch, dinner, or snack!) you'll feel good about. Additionally, we've scouted out high-protein cereal options for those who are gluten-free, vegan, or following a keto diet. There's a little something for everyone in this list.
Best Organic High-Protein Cereal
Arrowhead Mills: Organic Spelt Flakes ($6)
Arrowhead Mills' organic cereal is made with spelt, a high-fiber ancient grain that offers a sweeter and more complex flavor profile than wheat. It has gained popularity in recent years as a nutritious alternative to conventional wheat, boasting a richer profile of minerals, vitamins, and dietary fiber.
One serving of this cereal (1.3 cups) provides an impressive seven grams of protein and six grams of fiber, as well as 10 percent of your daily iron needs.
Best Kid-Friendly High-Protein Cereal
Three Wishes: Unsweetened ($11)
This chickpea-based cereal is free of many major allergens that plague kids, including wheat, corn, rice, oat, peanuts, and soy, making it a great option for your little ones (or their lunchboxes, if their school is nut-free). In addition to the eight grams of protein each serving contains, it also has three grams of fiber and no sugar.
Best Gluten-Free High-Protein Cereal
Catalina Crunch: Dark Chocolate ($6)
Ditch the Cocoa Puffs and pick up a hearty bowl of Catalina Crunch's Dark Chocolate cereal instead. This wholesome, mouth-watering blend provides a whopping 11 grams of protein, contains no added sugar, and even provides 13 percent of your daily iron needs, which is an imperative nutrient to stave off iron deficiency. Each serving only consists of five grams of net carbs due to its high fiber content of nine grams, or 32 percent of your daily fiber needs. Bonus? It is both gluten- and grain-free, making it a great part of many different diets.
Best No-Sugar High-Protein Cereal
Magic Spoon: Fruity Cereal ($9)
Magic Spoon's line of cereals consists of clear ingredients that don't leave you guessing – and each serving offers up to 13 grams of protein. Our favorite is the fruit cereal, which is comparable in taste to more mainstream fruit cereals without the added sugars. This cereal is gluten-free, and it's sweetened naturally (aka, no added sugars) with monk fruit extract and allulose.
Best Non-GMO High-Protein Cereal
Ezekiel 4:9 Almond Sprouted Whole Grain Cereal ($8)
This USDA-certified organic and non-GMO cereal is both hearty and delicious. With the combination of barley, lentils, millet, soybeans, spelt, and wheat, this cereal contains eight grams of protein per serving as well as six grams of fiber. With only one gram of added sugar, this cereal has just the right amount of sweetness that isn't overwhelming. This cereal also contains an impressive amount of other essential trace nutrients including, 80 percent of your daily manganese, 50 percent of your daily selenium, and 45 percent of your daily zinc needs.
Best Energizing High-Protein Cereal
Purely Elizabeth: Cinnamon Raisin Almond Cereal ($7)
Purely Elizabeth's Cinnamon Raisin Almond Cereal is a great go-to as it serves up five grams of protein per serving and is also fortified with 25 percent of your daily vitamin D needs. Up to 41 percent of people in the US have a vitamin D insufficiency, according to the journal Frontiers in Nutrition, but the energizing nutrient helps your body absorb necessary amounts of calcium and phosphorus – nutrients that support bone health.
Best Super-High-Protein Cereal
Premier Protein Cereal: Mixed Berry Almond Cereal ($7)
Post, one of the most well-known cereal brands in the world, owns a perhaps lesser-known line of cereals under the name "Premier Protein" which really does pack a powerful protein punch. At a whopping 20 grams of protein per one cup serving, this cereal also contains two grams of fiber, only four grams of added sugar, and 10 percent of your daily iron needs. This cereal also provides extra natural sweetness through a combination of dried strawberries, raspberries, and sliced almonds.
Lauren Manaker is an award-winning registered dietitian and freelance writer who is passionate about providing evidence-based nutrition information in a fun and interesting way