Finding the time to eat a satisfying, nutritious breakfast every morning is tough, but the best protein cereals make it a bit easier (and a whole lot tastier). From buzzy brands like Magic Spoon and Catalina Crunch, these cereals have at least 10 grams of protein per serving, courtesy of common protein sources like whey, soy, and pea protein. These ingredients are often used in addition to (or instead of) whole grains.
Where some come in standard good-for-you, grown-up flavors like honey nut and mixed berry, others tap into nostalgic sense memories and offer cinnamon toast, chocolate, and fruity varieties. In other words, there’s a high-protein breakfast cereal for just about every craving.
Not sure which one to try first? We’re always testing new breakfast goodies and hearing from experts about how to make the most important meal of the day the most delicious one too. Check out our go-tos below, then read on to learn more about the benefits of protein-packed cereal.
Our top picks
- Best Whey-Based: Magic Spoon, $44 for 4 boxes
- Best Plant-Based: Catalina Crunch, $69 for 6 bags
- Best Granola: Kodiak Granola, $26 for 5 pouches
- Best Oats: Seven Sundays Protein Oats, $48 for 4 bags
- Best for Protein and Fiber: Kashi GO Protein Cereal, $23 for 3 boxes
- Best Budget Pick: Kellogg’s Special K Protein Breakfast Cereal, $5 for 1 box
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Shop the best protein cereals
Bowl? Check. Spoon? Check. Let’s eat.
Best Whey-Based: Magic Spoon
Magic Spoon transports you back to the days of watching Saturday morning cartoons with a big bowl of colorful cereal. It has adorable packaging and contains as much as 14 grams of protein per serving. Kelly Jones, MS, RD, CSSD, a sports dietitian who works with athletes and active families, recommends it for those looking for classic cereal flavors with a high-protein boost.
“This cereal really surprised me,” one SELF staffer, who tested Magic Spoon’s popular birthday cake variety, wrote. “For starters, it isn’t sickeningly sweet; the almond extract comes out in a really delightful way. It also stays nice and crunchy the entire time you’re eating it.”
Protein source: Milk protein blend of casein and whey protein concentrate | Protein per serving: 12 to 14 grams, depending on the flavor | Flavors: Birthday cake, blueberry muffin, chocolate chip cookie, cinnamon toast, cocoa, frosted, fruity, honey nut, maple waffle, peanut butter, s’mores
Best Plant-Based: Catalina Crunch
Catalina Crunch
Protein Cereal
If you’re sensitive to dairy (or specifically whey), stick with plant-based protein sources like soy and pea. Jones recommends Catalina Crunch, which uses pea protein in its cereal flour and contains nine grams of fiber.
Nutritional deets aside, I’d say Catalina Crunch’s biggest selling point is, well, its crunch. I’m as big on texture as I am on cereal, and I can’t dive into a bowl of soggy, limp flakes. Catalina Crunch’s cereal morsels are downright sturdy—thick, crunchy, and somehow gentle on the roof of your mouth (I’m looking at you, Cinnamon Toast Crunch).
Protein source: Pea protein | Protein per serving: 10 to 11 grams, depending on the flavor | Flavors: Apple cider donut, blueberry muffin with blueberries, chocolate peanut butter, cinnamon toast, dark chocolate, fruity, honey graham, pumpkin spice
Best Granola: Kodiak Granola
Kodiak’s Power Cakes pancake mix won a SELF Pantry Award this year, and the brand’s granola is an even quicker way to whip up a breakfast with plenty of protein. Made with rolled oats, wheat protein, pea protein, and almond butter, its crunchy-grainy clusters are as fun to eat as they are nourishing. Eat this granola by the handful, with yogurt, or old school with your milk of choice—however you spin it, you’ll come away with a hearty meal.
Protein source: Wheat protein isolate, pea protein isolate with tapioca starch, almond butter | Protein per serving: 16 to 17 grams, depending on the flavor | Flavors: Chocolate, cookie butter, honey oat
Best Oats: Seven Sundays Protein Oats
Seven Sundays
Protein Oats
This Pantry Award–winning oatmeal will come in clutch during the colder months (though it makes a great bowl of overnight oats too). A turn in the microwave delivers a warm breakfast featuring cozy and comforting flavors (hello, apple cinnamon).
“Obsessed. I promptly bought another bag after finishing the first one,” our tester said. “I ended up making this a myriad of ways, hot and cold, and I loved it as overnight oats for work. It was easy to eyeball and seemingly foolproof in terms of measuring how much liquid you need to make it work.”
Protein source: Oat protein, flax seeds, chia seeds | Protein per serving: 10 to 11 grams, depending on the flavor | Flavors: Apple cinnamon, maple almond, wildberry
Best for Protein and Fiber: Kashi GO Protein Cereal
Most grocery shoppers should be able to find this option in their local cereal aisle—convenience for the win. Kashi’s Go Protein cereal takes the shape of delectable clusters (a departure from the brand’s signature puffs) and contains a delicious whole grain blend.
Plus, it comes highly recommended by Jones, who appreciates its satisfying fiber content. “It’s a cereal my whole family can enjoy. Sometimes I’ll even use a small amount as a crunchy topping on oats,” she says.
Protein sources: Soy flakes | Protein per serving: 10 grams | Flavors: Chocolate crunch, cinnamon crunch, original, peanut butter crunch
Best Budget Pick: Kellogg’s Special K Protein Breakfast Cereal
Kellogg’s
Special K Protein Breakfast Cereal
Though it may look like it, this is not your mother’s Special K. For one thing, it contains 10 grams of soy-based protein (just enough for a cereal to be considered a decent source of protein, per Jones). For another, its classic multi-grain flavor is elevated by a hint of cinnamon.
One thing that remains the same is that it’s still an excellent blank canvas for a wide range of mix-ins. Berries, nuts, granola, even chocolate chips make a lovely topping to this budget-friendly cereal.
Protein source: Soy protein isolate | Protein per serving: 10 grams | Flavors: Original multi-grain
What should you look for when choosing a protein cereal?
Whey, a milk-derived ingredient and one of the most common protein sources, is considered by experts to be a complete protein (meaning it contains all nine amino acids your body needs to function properly). It’s a great choice for most folks, provided you aren’t a vegan and don’t have any dairy allergies.
However, those who avoid animal-based products or find that whey upsets their stomach should opt for soy, pea, or other plant-based protein sources. And keep in mind that the grains in your cereal give it a little protein boost too—it’s just these additional ingredients that tip products over the edge into the “high-protein” category, Jones explains.
If you’re a relatively active person, your cereal should contain about 10 grams of protein. Jones explains why: “I generally recommend a minimum 20-gram goal for protein at breakfast, though 15 grams can also be a good goal on days you’re rushed or low on groceries. This is where a cereal with at least 10 grams of protein per serving comes in handy. When paired with a full cup of milk or unsweetened soy milk, you’ll get 18 grams with just those two foods.” For even more protein, she suggests adding toppings like slivered almonds or hemp seeds.
Some protein cereals use artificial sweeteners or sugar substitutes like monk fruit extract and stevia extract instead of real added sugar. They don’t cause the same blood sugar spikes as the real stuff and usually contain fewer carbohydrates, which can make them appealing to some. Others may find that they cause digestive issues, so just be aware of your cereal’s ingredient list (and how it may interact with your stomach) before ordering it in bulk.
Should you swap out regular cereal for high-protein cereal?
“Anyone who truly enjoys cereal can benefit from a higher protein content, especially if they aren’t including any other high-protein food at their meal,” Jones says. She notes that protein is an important macronutrient that, along with adequate calories and fiber, should factor into everyone’s breakfast.
Jones adds that meals made with whole food sources of protein, like veggie scrambles or yogurt bowls, are great options when you have a little extra time in the mornings. But higher-protein cereals are great if you’re in a hurry. So whether you’re a cereal fan for the taste or convenience, you can feel good about kicking off your protein intake for the day with a tasty bowlful.
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