Cereal gets a bad rap [1] as far as healthy breakfasts go, and there's definitely some truth to it. Cereals can be a big source of empty carbs, sugars, and calories without adding much nutrition to the mix, which doesn't exactly help you start the day off on a healthy foot. It's pretty hard to find a cereal that doesn't have a decent amount of carbs and sugar, but you can make it a little less of an empty calorie bomb by choosing an option with other nutritional value — like satiating, macro-hitting protein [2]. To keep you satisfied and start off your day strong, we rounded up the best cereals that pack a serious protein punch. Grab the milk and get ready to dive in.
Nature's Path Pumpkin Seed + Flax Granola
Nature's Path Pumpkin Seed + Flax Granola [4] ($5) is all organic oat clusters, healthy fats, and sweet pumpkin and cinnamon flavor. It comes in at six grams of protein per 3/4-cup serving; with 1/2 cup of skim milk, that jumps up to nine grams.
Nutrition information for a single serving of granola (no milk):
- Calories: 210
- Protein: 6 g.
- Carbs: 37 g.
- Sugar: 10 g.
Alpen Muesli Cereal
Besides its eight grams of protein, Alpen Muesli Cereal [5] ($29 for a six-pack) also has only six ingredients, including whole-grain oats and wheat, raisins, almonds, and hazelnuts. Eight grams of sugar — and no added sugar — isn't bad either.
Nutrition information for a single serving of muesli (no milk):
- Calories: 210
- Protein: 8 g.
- Carbs: 43 g.
- Sugar: 8 g.
Earnest Eats Pro Protein and Probiotic Oatmeal, Coconut Warrior
These cups of Coconut Warrior Earnest Eats Pro Protein and Probiotic Oatmeal [6] ($36 for a 12-pack) are small but absolutely packed with protein — 15 grams, in fact. They've also got probiotics, which are great for gut health [7]. Just add hot water and chow down.
Nutrition information for a single serving of oatmeal:
- Calories: 300
- Protein: 15 g.
- Carbs: 37 g.
- Sugar: 10 g.
Kashi GoLean Original Cereal
Kashi GoLean Original Cereal [8] ($21 for a three-pack) is crunchy, crispy, sweet, and full of whole grains. The 12 grams of protein and 13 grams of fiber make it even better, and it has fewer calories than many other options, too.
Nutrition information for a single serving of cereal (no milk):
- Calories: 180
- Protein: 12 g.
- Carbs: 40 g.
- Sugar: 8 g.
Optimum Power Blueberry Cinnamon Flax Cereal
Optimum Power Blueberry Cinnamon Flax Cereal [9] ($5) is a mix of dried blueberries and crispy wheat flakes that are sweet and all organic. As for protein, it has nine grams dry and 13 with a 1/2-cup serving of milk.
Nutrition information for a single serving of cereal (no milk):
- Calories: 210
- Protein: 9 g.
- Carbs: 40 g.
- Sugar: 9 g.
ProGranola 12g Protein Cereal, Espresso Cluster
With 100 milligrams of organic green coffee bean caffeine, ProGranola 12g Protein Cereal, Espresso Cluster [10] ($15) can replace both your sugary cereal and your morning cup of joe. It's surprisingly low-carb and low-calorie, too, and has no sugar at all.
Nutrition information for a single serving of granola (no milk):
- Calories: 92
- Protein: 12 g.
- Carbs: 17 g.
- Sugar: 0 g.
Kellogg's Special K Protein
We're rounding things out with an old standby that's surprisingly packed with protein. Kellogg's Special K Protein [11] ($4) has that familiar, just-sweet-enough Special K flavor along with 15 grams of protein and nine grams of whole grain.
Nutrition information for a single serving of cereal (no milk):
- Calories: 210
- Protein: 15 g.
- Carbs: 39 g.
- Sugar: 8 g.