The 8 Best High-Protein Cereals That’ll Remind You of Your Childhood Favorites

There are few things more nostalgic than a bowl of cereal. For many folks, the dish sparks thoughts of cartoon mascots, ’90s commercials, and rushing to school in the a.m. (Ah, the memories!) And while a lot of the cereals of your childhood probably still exist, you might be looking for something higher in protein to eat on the regular, especially if you have muscle-building goals.

Enter: high-protein cereals. Traditional cereals are typically low in protein, so by making the swap, you’ll be able to take better advantage of the benefits of protein at breakfast. As registered dietitian Maddie Pasquariello, M.S., R.D.N., explains, “Adding protein to the first meal of your day will keep you more satiated and energized throughout the morning.” (This can be especially helpful if you plan to work out after breakfast or often feel ravenous by lunchtime.) “Some high-protein cereals [might also be] higher in fiber, lower in sugar, and/or made with more natural flavors and colors compared to their traditional cereal counterparts,” adds Pasquariello. With the help of expert dietitians, we did the research to find the best high-protein cereals on grocery store shelves based on different goals and preferences.

Our Top Picks

BEST HIGH-PROTEIN CEREAL OVERALL:

Catalina Crunch Cinnamon Toast Keto Cereal at Walmart ($7)

Jump to Review

BEST VALUE HIGH-PROTEIN CEREAL:

Kellogg’s Special K Protein Cold Breakfast Cereal at Walmart ($11)

Jump to Review

BEST HIGH-PROTEIN CEREAL FLAVOR SELECTION:

Magic Spoon Cereal at Amazon ($44)

Jump to Review

BEST HIGH-PROTEIN CEREAL WITH CRUNCH:

Nature Valley Granola Oats and Dark Chocolate Crunchy Granola at Walmart ($5)

Jump to Review

BEST HIGH-PROTEIN CEREAL WITH ORGANIC INGREDIENTS:

Food For Life Baking Co. Cereal Organic Ezekiel 4 Sprouted Whole Grain Original at Amazon ($48)

Jump to Review

BEST HIGH-PROTEIN CEREAL WITH MINIMAL INGREDIENTS:

Three Wishes Plant-Based and Vegan Breakfast Cereal at Amazon ($79)

Jump to Review

BEST PROTEIN CONTENT:

Post Premier Protein Mixed Berry Almond Cereal at Amazon ($17)

Jump to Review

BEST HIGH-PROTEIN CEREAL FOR EARTHY FLAVOR:

Kashi Cold Breakfast Cereal at Amazon ($70)

Jump to Review

Best High-Protein Cereal Overall

Catalina Crunch Cinnamon Toast Keto Cereal

AMAZON

View On Walmart$7View On Catalinacrunch.com

Why We Like It: This cereal is available in many flavors, so there’s something for everyone.

It’s Worth Noting: You don’t get a lot of cereal for the price.

Flavors: 6 | Protein per serving: 11 grams | Dietary Needs: Vegan, gluten-free

“Catalina Crunch is [a] high-protein cereal that comes in a ton of different flavors, including Cinnamon Toast, Dark Chocolate, Fruity, Maple Waffles, and more,” says Pasquariello. “This one is super hearty and flavorful, with a rich, graham-cracker-like texture and major crunch factor.” One half-cup serving contains a whopping 11 grams of protein due to the brand’s “Catalina flour” blend, which contains pea protein, says Pasquariello.

Best Value High-Protein Cereal

Kellogg’s Special K Protein Cold Breakfast Cereal

AMAZON

View On Walmart$11

Why We Like It: It’s budget-friendly and has added vitamins and minerals.

It’s Worth Noting: This cereal is only available in one flavor.

Flavors: 1 | Protein per serving: 15 grams | Dietary needs: Kosher

With a price tag on par with traditional cereals, Special K’s Protein Cereal is one of the most affordable high-protein cereals on the list. It also has an impressive 15 grams of protein per 1 1/3 serving, which comes from soy protein isolate. It’s one of the best-tasting protein cereals as well, notes Victoria Whittington, R.D.N., registered dietitian at Atlas Optimization, who says this product is her favorite protein cereal.

Best High-Protein Cereal Flavor Selection

Magic Spoon Cereal

AMAZON

View On Amazon$44View On Target$8View On Walmart$9

Why We Like It: The range of flavors is deliciously nostalgic.

It’s Worth Noting: Since it has milk protein, this cereal isn’t ideal if you avoid dairy.

Flavors: 4 | Protein per serving: 13 to 14 grams | Dietary needs: Gluten-free

For a grown-up, high-protein version of your favorite childhood cereals, Magic Spoon might be just what you need. The brand offers nostalgic flavors such as Fruity, Frosted, Cocoa, and Peanut Butter, points out Pasquariello, who is a fan of the product. Each flavor contains 13 to 14 grams of protein, zero grams of added sugar, and natural ingredients such as turmeric and spirulina for color. But take note: All of Magic Spoon’s cereals contain a milk protein blend, so you’ll have to pass if you follow a dairy-free diet.

Best High-Protein Cereal With Crunch

Nature Valley Granola Oats and Dark Chocolate Crunchy Granola

AMAZON

View On Walmart$5View On Target$5View On Naturevalley.com

Why We Like It: Between the dark chocolate and crunchy texture, this product is super satisfying.

It’s Worth Noting: It’s only available in one flavor.

Flavors: 1 | Protein per serving: 13 grams | Dietary needs: N/A

If you prefer granola with milk to cereal, this one’s for you. “This product is packed with protein, [with] 13 grams per 2/3 cup serving thanks to soy protein,” says registered dietitian Roxana Ehsani, M.S., R.D., C.S.S.D., L.D.N. “It also contains heart-healthy oats, four grams of dietary fiber, and heart-healthy fats,” she adds. Not to mention, it has dark chocolate, which is always a plus.

Best High-Protein Cereal with Organic Ingredients

Food For Life Baking Co. Cereal Organic Ezekiel 4 Sprouted Whole Grain Original

WALMART

View On Amazon$48View On Walmart$8

Why We Like It: The cereal is packed with an impressive variety of grains and legumes.

It’s Worth Noting: Compared to other cereals on this list, this product is more expensive.

Flavors: 4 | Protein per serving: 8 grams | Dietary needs: Vegan, organic, kosher

This high-protein cereal contains sprouted grains and legumes, including wheat, millet, lentils, soybeans, and spelt. “It doesn’t contain any type of protein powder, but thanks to the sprouted grains and legumes, it [is] a high-protein cereal,” says Ehsani. One half-cup serving offers eight grams of protein. However, at $14 per box, it’s also one of the pricier options on the market.

Best High-Protein Cereal with Minimal Ingredients

Three Wishes Plant-Based and Vegan Breakfast Cereal

AMAZON

View On Amazon$79View On FreshDirectView On Threewishescereal.com

Why We Like It: This product contains less ingredients than other protein cereals on the market.

It’s Worth Noting: The price point might not fit most people’s budget.

Flavors: 7 | Protein per serving: 8 grams | Dietary needs: Vegan, gluten-free, kosher

“[This] Three Wishes cereal is unique because it contains just four ingredients,” notes Ehsani. This includes chickpeas along with pea protein, tapioca, and salt. (The flavored versions contain a few more ingredients, such as monk fruit.) The product, which is vegan and gluten-free, clocks in eight grams of protein per 3/4-cup serving. It’s also “super crunchy, with a not-too-sweet, oat-y flavor that reminds me of a nostalgic childhood cereal,” shares Pasquariello.

Best Protein Content

Post Premier Protein Mixed Berry Almond Cereal

AMAZON

View On Amazon$17View On Walmart$7View On Kroger.com

Why We Like It: It has a lot of protein per serving, giving you the most bang for your buck.

It’s Worth Noting: Available in just two flavors, this cereal doesn’t offer much variety.

Flavors: 2 | Protein per serving: 20 grams | Dietary needs: N/A

At 20 grams of protein per one cup serving, “this option is high in protein and it’s got a great crunch,” according to Whittington. The protein comes from a combo of soy protein isolate and wheat protein isolate. It’s also plant-based, available in Chocolate Almond and Mixed Berry Almond, and works well as a breakfast cereal or high-protein snack, adds Whittington.

Best High-Protein Cereal for Earthy Flavor

Kashi Cold Breakfast Cereal

AMAZON

View On Amazon$70View On Walmart$10View On Target$6

Why We Like It: The product is ideal for those who like less sweet cereals.

It’s Worth Noting: Only some flavors are vegan. The protein content also varies by flavor.

Flavors: 7 | Protein per serving: 9 to 14 grams | Dietary needs: Vegan (certain flavors)

“Not only is this cereal high in protein, but it’s high in fiber, which makes it super filling,” shares Whittington. Depending on the flavor, each 3/4 cup serving offers nine to 14 grams of protein from soy protein isolate and six to nine grams of fiber. Also, this cereal isn’t super sweet, making it ideal if you prefer an earthy granola taste, notes Whittington.

What to Know About High Protein Cereal

• Benefits: Starting your day with a high-protein cereal — and high-protein foods in general — has myriad benefits. Protein is a vital macronutrient, meaning your body needs it in large amounts to support basic functions (think building tissue and repairing cells). Consuming protein in the morning may help you meet certain health goals or needs. For example, if you’re doing tough workouts, recovering from illness or surgery, or following a vegan diet or vegetarian diet and struggling to get enough protein, a high-protein cereal can help increase your protein intake, says Pasquariello. Additionally, if you have diabetes, eating a high-protein cereal can help prevent blood sugar spikes due to the combo of protein and carbs, says Whittington. Finally, protein also keeps you full for longer compared to carbs alone, as protein is gradually digested by the body.
• Nutrition: “Just because a cereal says it’s high in protein doesn’t give it a health halo,” notes Ehsani. It can still contain unhealthy (think saturated and/or trans) fats or added sugars, which you might want or need to avoid. With that in mind, it’s important to check the label to ensure it aligns with your nutritional preferences.
• Protein source: A high-protein cereal might get its protein from whey protein isolate, soy protein, or pea protein, according to Ehsani. If you follow a dairy-free or vegan diet, you’ll want to pick a plant-based option, notes Whittington. Some cereals might also include high-protein ingredients such as nuts, seeds, lentils, or legumes, according to Ehsani.
• Protein per serving: In general, high-protein cereals may offer between eight to 20 grams per serving, according to Whittington. (For context, the protein in traditional cereal is typically two to four grams of protein per cup, according to Pasquariello.)
• Sugar and flavors: Generally speaking, high-protein cereals sweetened with added sugar typically have cane sugar, just like traditional cereals, Pasquariello notes. “You may also see stevia extract and/or monk fruit extract added to unsweetened high-protein cereals to make them more palatable,” she adds. If flavor is an important factor for you, “keep in mind that a fully unsweetened option may need some dressing up to make [it] taste closer to the original cereals you’re used to,” says Pasquariello. This might call for flavored nut milk, some fresh fruit, or a drizzle of honey, she notes.

Why Trust Shape

Kirsten Nunez is a contributor at Shape who has covered health, nutrition, and food for nearly a decade. Her educational background includes an M.S. in Nutrition and B.S. in Dietetics. For this article, she consulted registered dietitians to get their expert recommendations for high-protein cereals and the benefits of eating more protein. Kirsten also spent hours researching the experts’ top picks to hone in on the pros, cons, and most important features of each high-protein cereal.