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Jan 11, 2024

8 Best High Protein Cereals, According to Nutritionists

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Nutritionists feature their top protein picks for your morning bowl.

Breakfast is the most important meal of the day, but most of us don't take the time everyday to whip up a hearty spread. Looking for a filling, energy boosting meal that requires no cooking whatsoever? Enter: high protein cereal.

Getting plenty of protein at breakfast time can help keep you satisfied until lunchtime, says Jackie Newgent, R.D.N., C.D.N., plant-forward culinary nutritionist and author of The Plant-Based Diabetes Cookbook. "A cereal rich in protein can be beneficial for anyone who loves cereal for breakfast, but may also have high protein needs, such as some athletes." A cereal that's high in protein and low in total carbs may be helpful for people that need to wisely manage their total carbohydrate intake, such as many people with type 2 diabetes, she notes.

Protein plays several important roles, including building and repairing tissues, enzyme and hormone production, and immune function, Jessica Jones, R.D., registered dietitian and Premier Protein Cereal's Nutrition Consultant. This is why the body needs a protein intake of 10-35% of its total daily calories for maximum functioning, making protein a crucial nutrient, she explains.

Choosing a healthy cereal rich in protein is also a great way to balance out protein intake throughout the day, says Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester, New York. Studies show that our bodies can only process about 20-25 grams of protein in one sitting, so waiting to fuel up on protein later in the day could backfire, she adds.

Meet the Experts: Jessica Jones, R.D., registered dietitian and Premier Protein Cereal's Nutrition Consultant, Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester, New York, Jackie Newgent, R.D.N., C.D.N., plant-forward culinary nutritionist and author of The Plant-Based Diabetes Cookbook, Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board.

Skip the protein bar and grab a spoon! All of our high protein cereal picks below come recommended by nutritionists and are raved by verified customer reviews.

A favorite from Newgent, this cereal is organic and has 8 grams of wholesome plant protein per serving. It's based on a variety of organic sprouted grains, plus almonds and pulses, making this a yummy bowl for breakfast in the morning. Did we mention that it has no added sugars and plenty of fiber?

One of Levinson's picks, this cereal from Special K is high in protein (from soy) at a more reasonable price than many of the other high-protein cereals. It's also a good source of fiber with 5 grams (or 17%) of your daily value in every serving.

Another pick recommended by Levinson, this high protein cereal comes in four different yummy flavors: cocoa, fruity, frosted, and peanut butter! Each one contains protein comes from milk protein blend, which may not be ideal for those with lactose intolerance. On the bright side, this pick has no added sugar. Instead, the sweetness comes from a natural blend of sweeteners. Can't decide which flavor to try first? Luckily, you can enjoy them all in this variety pack.

One of Jones’ favorite protein-rich snacks is cereal. "I work with Premier Protein and love recommending Premier Protein cereal because it contains a whopping 20 grams of protein per serving which will help to balance blood sugar levels. Cereal often gets a bad rap, but I love Premier Protein cereal because the balance of protein is designed to promote satiety." 

Another one of Levinson's picks, this keto-friendly cereal packs protein with no added sugar. Levinson notes that this pick also uses pea protein, which makes this easier to enjoy for anyone who takes issue with lactose or whey protein. Reviewers say that it lives up to its name, and that even after soaking in milk, "the bits stay crunchy to the very end!"

If you're looking to pack on the protein and the fiber first thing in the morning, Levinson suggests you consider this cereal pick. She says that it's high in protein (from soy protein) and fiber with only 7 grams of added sugar. Win-win-win!

If you want to pack on the protein with as minimal ingredients as possible, this pick recommended by Levinson might fit the bill. She notes that this cereal contains plant based protein that comes from chickpea and pea proteins...and that's pretty much it. That means no added sugars and no gluten, for our celiac friends.

Don't forget about muesli as your cereal of choice—it's typically a good source of protein...naturally, says Newgent. "With 8 grams of protein a serving, every ingredient here is nutrient-rich and organic—oats, raisins, almonds, flaxseeds, cashews, and pumpkin seeds." This pick is a great option designed for athletes in mind, but anyone can still grab a spoon and enjoy.

According to nutrition experts, here's what you should keep in mind when choosing the right high protein cereal for you:

Pay attention to the source of protein. Just because a label says "high protein" doesn't mean it's a good-for-you choice, says Levinson. "Be sure to read the ingredients list to see where the protein is coming from and what other ingredients are in the product."

Think protein with benefits. Ideally, look for a whole food protein, like nuts, seeds, and whole grains, rather than a highly processed protein, like soy protein isolate, as the primary source of protein for an array of health protective benefits, suggests Newgent.

Keep daily % in mind. Aiming for a total of 15 to 20 grams of protein at breakfast is a good rule of thumb for most adults, says Newgent, but that doesn't mean you need to get all of that protein in a cereal serving itself.

Check all the nutrition facts. Keep the added sugars low and check the ingredients for sugar alcohols like xylitol and erythritol, says Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. Some people may find that sugar alcohols cause gas, upset stomach, bloating, and diarrhea, she notes.

Taste rules. Above all, make sure you choose a cereal which you truly like the taste of in whichever way you serve it, says Newgent.

We consulted nutrition experts Jessica Jones, R.D., registered dietitian and Premier Protein Cereal's Nutrition Consultant, Jessica Levinson, M.S., R.D.N., C.D.N., culinary nutrition expert in Westchester, New York, Jackie Newgent, R.D.N., C.D.N., plant-forward culinary nutritionist and author of The Plant-Based Diabetes Cookbook, and Melissa Prest, D.C.N., R.D.N., national media spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Review Board. We also considered the reviews of verified customers to ensure we provided a list of healthy and tasty choices.

For more than 70 years, Prevention has been a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Our editors interview medical experts to help guide our health-focused product selections. Additionally, Prevention also examines hundreds of reviews—and often conducts personal testing done by our staff—to help you make informed decisions.

Madeleine, Prevention's assistant editor, has a history with health writing from her experience as an editorial assistant at WebMD, and from her personal research at university. She graduated from the University of Michigan with a degree in biopsychology, cognition, and neuroscience—and she helps strategize for success across Prevention's social media platforms.

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