23 BEST High Protein Cereal Choices for 2024

23 Best High Protein Cereal Choices for 2024

Over the past twelve years in my profession as a personal trainer, many of my clients have asked about high protein foods that can help with weight loss and body transformations.

Today I’m looking at high protein cereal and examining the 23 best high protein cereal choices for 2024.

The alarming truth is that most cereals are essentially just a high sugar dessert pretending to be breakfast.

The average bowl of Cap’n Crunch packs 17 grams of sugar and only two grams of protein—meaning it might taste good, but it’s a recipe for a big blood sugar spike (and subsequent energy crash) and won’t keep you satisfied for long.

Not all cereal is the enemy, however…

Protein cereal offers more protein (duh) but with way less sugar.

Extra protein in your diet when paired with resistance training is fantastic for building lean muscle tissue.

Increased muscle tissue leads to a faster metabolism, resulting in more calories being burned during periods of rest.

High protein cereal also offers a high level of satiety, ensuring that you feel full for extended periods.

This article serves as a comprehensive resource on the best high protein cereal choices.

If you’re not a morning eater, and would rather skip breakfast, check out my article simple AM morning ritual for weight loss where I discuss a high protein breakfast vs intermittent fasting.

High Protein Cereal Benefits

let’s chat about the awesome perks of high-protein cereal! It’s not just about satisfying your cereal cravings, there’s some solid science behind it. Studies suggest that loading up on more protein can:

🏋️‍♀️ Maintain and increase muscle mass
🦴 Boost bone health and lower the risk of osteoporosis
🤤 Reduce appetite and those pesky hunger pangs
🌙 Curb those late-night cravings
🔥 Amp up your metabolism and torch more fat
🩺 Lower blood pressure
💔 Cut down on LDL (bad) cholesterol
⚖️ Assist in both weight maintenance and weight loss
🏃‍♂️ Help you recover faster

Is High Protein Cereal Good for You?

Protein cereal can be a healthy choice, especially if it’s made with whole grains and keeps added sugars in check.

When hunting for a wholesome protein cereal, try aiming for at least three grams of fibre per serving (more is even better) and aim to keep the sugar content below seven grams.

Why, you ask?

The American Heart Association recommends that men should consume no more than 9 teaspoons (36 grams or 150 calories) of added sugar per day.

For women, the number is 6 teaspoons (25 grams or 100 calories) of added sugar per day.

Now, here’s the kicker: Sugar lurks in many cereals, from Cookie Crisp to Honey Nut Cheerio’s (say it ain’t so!).

Sugar can stir up inflammation, which has ties to a whole bunch of stuff, from erectile dysfunction to heart disease.

Added sugar, in particular, is a heavyweight contributor to obesity.

High sugar intake can even mess with your mood, leading to anxiety and depression.

Plus, an excess of sugar can speed up cellular aging, making you functionally older.

23 Best High Protein Cereal Choices for 2024

Here are the 23 best high protein cereal choices for 2024:

1. FUEL10K Granola Protein Cereal

With over 1000 highly positive reviews over on Amazon, and having personally tasted FUEL10k myself, I can safely say this is one of my absolute favourite protein cereals.

This protein cereal is also an excellent choice for a healthy high protein snack if you find yourself peckish in the afternoon.

FUEL10K’s Protein Cereal can revolutionise your mornings (or afternoons!).

Chunky clusters crafted from oven-toasted oats, generously adorned with delectable chocolate pieces and nutritious pumpkin seeds. It’s a high protein dream come true!

FUEL10k’s granola is power-packed with protein, giving you the energy you need to tackle the day.

Plus, it’s a fibre powerhouse, ensuring you’re fuelled up and ready for whatever challenges come your way.

And here’s the kicker – FUEL10k’s granola isn’t just about taste and nutrition; it’s a vitamin-packed superstar carefully blended in a special mix of vitamins, including E, B1, B2, B3, B5, B6, B12, and folic acid B9, to help you reach your goals, no matter what they may be.

FUEL10K is also registered with the Vegan Society, making their Granola suitable for everyone, anytime, anywhere.

Each Serving (50g):

221 Calories
7.1g Fat
29.9g Carbs
10.9g Sugar
3.1g Fibre
7.8g Protein

2. Magic Spoon

Looking to upgrade your childhood cereal favourites to a high-protein powerhouse?

Magic Spoon has got you covered!

Each nostalgic flavour, from Fruity 🍒 to Frosted ❄️, Cocoa 🍫, and Peanut Butter 🥜, packs a punch with 13 to 14 grams of protein.

That’s a significant step up from your regular Fruit Loops (2 grams) and Cocoa Puffs (1 gram).

Now, where does all this protein magic come from?

It’s sourced from milk protein, specifically a blend of whey protein concentrate and casein, which delivers all nine essential amino acids.

What’s even more fantastic is that each serving of Magic Spoon boasts zero grams of sugar.

Instead, it’s sweetened with monk fruit and allulose—two natural sweeteners that won’t send your blood sugar on a rollercoaster like your typical high-carb, high-sugar cereal.

Each Serving for 1 cup (36g) of Peanut Butter:

170 Calories
9g Fat
10g Carbs
0g Sugar
1g Fibre
14g Protein

3. Weetabix Protein

You might naturally assume that Weetabix Protein has a higher protein content compared to Weetabix Original, and you’d be correct in that assumption.

In total, there’s an extra 3.1g of protein for every two biscuits in Weetabix Protein.

Despite this protein boost, Weetabix Protein can’t officially be labelled as ‘high protein’ according to the EU Commission’s standards. It falls just short of the benchmark, boasting 19g of protein per 100g (the EU Commission designates anything >20g per 100g as ‘high protein’).

That’s why, if you examine the box closely, you’ll notice it only states ‘Protein’ without the ‘High Protein Cereal’ label. A bit of clever marketing, did you catch that?

Now, let’s talk about sugar content. Weetabix Protein has 0.2g more sugar compared to the Original version (1.7g vs. 1.9g). This difference is evident when you glance at the ingredients list, where sugar is present in higher concentration.

However you look at it (or spoon it), a total of 1.9g per two biscuit serving isn’t too shabby for a cereal.

The fibre content in Weetabix Protein matches that of its Original counterpart (3.8g per two biscuits).

This similarity likely arises from the fact that the majority of the fibre content comes from the wholegrain wheat, which makes up 95% of the Original type.

In any case, both Weetabix products can be classified as ‘high fibre’ since they contain 10g of fibre per 100g (the benchmark for ‘high fibre’ claims is anything >6g per 100g).

Each Serving (40g) per 2 biscuits with milk:

209 Calories
3.1g Fat
31g Carbs
8.4g Sugar
4g Fibre
12g Protein

4. Three Wishes High Protein Cereal

Introducing these crunchy pea protein cereal loops from Three Wishes that check all the boxes for a wholesome breakfast.

With a substantial 8 grams of protein per serving, they are not only protein-rich but also grain-free, gluten-free, and entirely plant-based, and they don’t contain any added sugar.

Three Wishes offers a range of classic cereal flavours, including cocoa, fruity, cinnamon, frosted, and honey.

My personal favourite happens to be the honey variety, and it’s so irresistibly tasty that I often find myself enjoying it as a snack, no milk required!

Each Serving for ¾ cup (35g) of Frosted:

120 Calories
2g Fat
18g Carbs
3g Sugar
3g Fibre
8g Protein

5. Special K High Protein Cereal

Behold, the high-protein cereal that pays homage to Kellogg’s iconic Special K!

It retains the same delightful flavour and satisfying crunch you love from the original but elevates the nutritional game with a hearty protein kick courtesy of soy protein isolate.

With a generous 15 grams of protein per serving, it’s not only a tasty treat but also a nutrient powerhouse, enriched with essential vitamins and minerals to fuel your day.

Each Serving for 1 ⅓ cup (59g) of Original Multi-Grain Touch of Cinnamon:

210 Calories
1.5g Fat
39g Carbs
8g Sugar
5g Fibre
15g Protein

6. Premier High Protein Breakfast Cereal

Enter Premier Protein cereal by Post, the renowned creators of breakfast cereal classics like Fruity Pebbles and Grape Nuts.

When it comes to high-protein cereal, this one reigns supreme, boasting an impressive 20 grams of protein per serving!

These protein-packed corn flakes derive their protein power from a blend of wheat protein isolate, pea protein concentrate, and delightful almond slices.

Plus, you have two tempting flavours to choose from: mixed berry almond and chocolate almond. 🥣🌟

Each Serving for 1 cup (42g) of Mixed Berry Almond:

180 Calories
5g Fat
14g Carbs
5g Sugar
2g Fibre
20g Protein

7. Ratio Keto Granola

Enter Ratio, the creators of a keto-friendly granola that not only fits the bill but also packs a protein punch with 8 grams of protein per petite serving.

This protein boost is made possible by a blend of soy protein isolate, whey protein isolate, high-protein seeds, and the nutty goodness of almonds.

I personally adore pairing it with one of these keto-friendly yogurts, but it’s equally delightful with milk or as a convenient on-the-go snack.

My personal top pick is the toasted almond flavour, although you can also savour it in coconut almond.

Each Serving for ¼ cup (27g) of Coconut Almond:

150 Calories
10g Fat
7g Carbs
1g Sugar
2g Fibre
8g Protein

8. Seven Sundays Oat High Protein Cereal

Introducing Seven Sundays Oat Protein Cereal, a ground-breaking creation that’s truly one-of-a-kind.

Crafted from upcycled oats sourced from oat milk production and featuring nothing but real, wholesome ingredients you’d find in your own kitchen.

What’s even more impressive?

Seven Sundays upcycled oat protein boasts a remarkable 3x the protein and 2x the fibre compared to whole oats.

Not only is it great for you, but it’s also a win for our beloved planet.

My personal favourite has to be Chocolate Sea Salt flavour.

Each bite is coated in rich cocoa, delicately sweetened with California Medjool dates, toasted to perfection in coconut oil, and adorned with a touch of sea salt.

Is it dessert for breakfast or breakfast for dessert?

Why choose when you can savour both?

Each Serving for 1 cup (40g) of Chocolate Sea Salt:

150 Calories
5g Fat
24g Carbs
6g Sugar
4g Fibre
5g Protein

9. Ezekiel 4:9 Sprouted Grain Crunchy Cereal

You’ve likely come across Ezekiel bread, celebrated for its grain-free nature, clean ingredients, and impressive protein content.

Well, prepare to be equally impressed by its cereal counterpart! Ezekiel cereal is crafted from the same flourless mix of organic sprouted grains—wheat, barley, millet, lentils, soybeans, and spelt—and boasts a generous 8g of protein per serving.

You have the choice of enjoying it in original, almond, or cinnamon raisin flavours.

And if your curiosity about Ezekiel bread has been piqued, don’t miss checking it out on my list of low-calorie bread options next!

Each Serving for ½ cup (57g) of Original:

190 Calories
1g Fat
40g Carbs
0g Sugar
6g Fibre
8g Protein

10. Guud Modern Muesli Cereal

On this roster of high-protein cereals, another standout is Guud’s superfood-packed muesli protein cereal.

The Fuel variety pack comprises three unique muesli blends—athlete fuel, brain fuel, and gut fuel—each tailored to offer distinct health benefits, all while naturally loaded with protein. In fact, every flavour boasts a minimum of 8g of protein per serving.

Speaking of favourites, I must admit that the athlete fuel flavour is my personal top pick.

It strikes the perfect balance between a touch of sweetness, delightful crunchiness, and an abundance of deliciousness.

Each Serving for ½ cup (60g) of Guud’s Modern Muesli:

240 Calories
7g Fat
39g Carbs
5g Sugar
6g Fibre
8g Protein

11. Perfect Keto High Protein Cereal

These Perfect Keto keto-friendly cereal puffs are amped up with grass-fed collagen, milk protein isolate, and MCT, making for an exceptionally wholesome high-protein cereal.

Not to mention, it ticks all the boxes: completely gluten-free, grain-free, soy-free, and free from any vegetable oils.

The honey nut variant brings back memories of honey nut Cheerio’s, but there’s a delightful selection of chocolate and cinnamon flavours too.

What’s more, every flavour packs in a minimum of 9g of protein per serving.

Each Serving for 1 cup (36g) of Peanut Butter:

100 Calories
6g Fat
17g Carbs
1g Sugar
4g Fibre
9g Protein

12. Seven Sundays Muesli Cereal

If you’re craving the delightful crunch and flavour of traditional muesli but prefer a gluten-free option, Seven Sundays emerges as a top-notch high-protein cereal pick.

Among its diverse flavour offerings, the wild & free mix, farmers market mix, classic bircher, and early riser stand out for their elevated protein content.

What truly sets this cereal apart is its remarkable ability to deliver a substantial 8 grams of protein per serving, all without the need for added protein powder.

It achieves this feat through a harmonious blend of high-protein grains, nuts, and seeds.

Each Serving for ½ cup (60g) of Classic Bircher:

250 Calories
8g Fat
37g Carbs
6g Sugar
6g Fibre
9g Protein

13. Familia High Protein Cereal Swiss Muesli

What makes this familia protein crunch muesli truly stand out is the inclusion of plant-based protein crisps crafted from pea protein and wheat protein.

These crisps not only lend a delightful crunch but also provide a substantial 10g of protein per serving!

Each Serving for ⅔ cup (56g):

250 Calories
8g Fat
31g Carbs
7g Sugar
5g Fibre
10g Protein

14. KIND High Protein Cereal Granola Clusters

Granola clusters need not always conform to the typical oats and wheat combination, and Kind’s granola clusters are living proof of that.

This granola boasts a super grain blend featuring oats, millet, buckwheat, amaranth, and quinoa, making it an excellent choice for gluten-free, high-protein cereal seekers!

Just so you’re aware, this nutritious cereal comes in various flavours, but if you’re aiming for the highest protein content per serving, look no further than their dark chocolate, almond butter, and peanut butter flavours.

All of them are enriched with soy protein isolate and pack in a minimum of 10g of protein per serving.

Each Serving for ⅔ cup (65g) of Dark Chocolate:

240 Calories
6g Fat
38g Carbs
7g Sugar
4g Fibre
10g Protein

15. Quaker Granola High Protein Cereal

Quaker’s Protein Granola naturally boasts a substantial 10g of protein per serving.

However, if you’re seeking an even more protein-packed option, opt for their chocolate protein granola, which delivers a chocolaty serving with a generous 10g of protein!

Each Serving for ¾ cup (60g):

250 Calories
6g Fat
41g Carbs
11g Sugar
4g Fibre
10g Protein

16. Bear Naked Granola High Protein Cereal

Bear Naked protein granola is a versatile choice, perfect for fuelling your energy as a snack or kickstarting your day as a breakfast cereal.

It boasts a hearty 11 grams of protein per serving, sourced from whole grain oats, almonds, and soy protein.

While there’s a wide array of flavours to choose from, my top pick is the delightful honey almond flavour.

Additionally, much like several other options on this list, it pairs exceptionally well with milk or yogurt.

Each Serving for ½ cup (60g) Honey Almond:

280 Calories
15g Fat
29g Carbs
11g Sugar
5g Fibre
11g Protein

17. 365 High Protein Cereal Crunch

True to its name, these 365 crisp multigrain clusters are a superb reservoir of both protein and fibre.

With each serving offering 10g of protein derived from almond slices and textured soy protein, 9g of fibre hailing from a medley of grains, and a healthy dose of beneficial fats sourced from flaxseed, it unquestionably stands out as an excellent selection for a well-rounded breakfast!

Each Serving for ¾ cup (58g) Honey Almond Flax:

220 Calories
6g Fat
38g Carbs
14g Sugar
9g Fibre
10g Protein

18. Julian Bakery Pro Granola Protein Cereal

Julian Bakery’s granola clusters stand out from the rest on this list by sourcing their protein from egg white powder, making it an ideal choice for those steering clear of whey protein.

This low-calorie cereal is enriched with added probiotics and prebiotics to promote digestion, and it boasts the highest fibre content among its peers.

Moreover, each serving of this high-protein granola packs an impressive 12 grams of protein.

While it might not seem like a substantial amount at first glance, consider that it’s contained within a 92-calorie serving.

This means that nearly half of the calories in this cereal are derived from protein.

When it comes to flavours, you have a range of options, including vanilla, vanilla cinnamon, peanut butter, and chocolate.

There’s even an espresso flavour for coffee enthusiasts!

Each Serving for ½ cup of (43g) of Espresso:

92 Calories
3.5g Fat
17g Carbs
0g Sugar
14g Fibre
12g Protein

19. RX High Protein Cereal

I often mention RX Bars to my clients for an easy high-protein snack option and the same can be said for RX protein cereal.

Similar to their protein bars, these crunchy flakes are crafted with straightforward, high-quality ingredients and contain no artificial additives.

They’re sweetened with coconut sugar and natural flavours, delivering an impressive 12 grams of protein per serving, sourced from brown rice, almonds, and pea protein.

My personal favourite is the vanilla almond flavour, but for all you chocolate enthusiasts, there’s also a delectable chocolate almond variety.

Each Serving for 1 ¼ cup (65g) of Chocolate Almond:

270 Calories
9g Fat
39g Carbs
12g Sugar
4g Fibre
12g Protein

20. Kashi Go High Protein Cereal

Kashi GO protein cereal offers a wide array of flavours, too many to list here.

However, some of their most popular options include cinnamon crisp, toasted berry crisp, chocolate crunch, and coconut almond varieties.

Honestly, this high-protein cereal caters to a broad range of tastes, making it perfect for those, like me, who enjoy switching up their cereal flavours regularly.

In terms of taste and texture, this protein cereal boasts ultra-crunchy clusters crafted from Kashi’s signature blend of seven whole grains and sesame.

Additionally, it incorporates protein from whole grain oats and soy protein concentrate.

Just a heads up, their highest protein offering is the cinnamon crisp with a generous 13 grams of protein per serving.

Nevertheless, all the flavours fall within the 9-13 grams of protein range and are definitely worth a try!

Each Serving for 1 cup (62g) of Cinnamon Crisp:

210 Calories
5g Fat
37g Carbs
11g Sugar
11g Fibre
13g Protein

21. Nature Valley High Protein Cereal Granola

You’ve probably savoured a Nature Valley bar at some point, but did you know they also offer a protein-packed cereal?

This crispy granola cereal delivers 10-13 grams of protein per serving courtesy of soy protein isolate.

True to Nature Valley’s commitment to wholesome goodness, this cereal is devoid of artificial flavours and colours.

Among the flavors, their oats & dark chocolate variant boasts the highest protein content, delivering a hearty 13 grams per ⅔ cup.

However, the oats & honey, as well as cranberry almond flavours, also shine as an excellent protein source, providing a satisfying 10 grams of protein.

What’s more, this protein cereal is a delight whether enjoyed with milk or blended into yogurt!

Each Serving for ⅔ cup (65g) of Oats and Honey:

270 Calories
7g Fat
40g Carbs
16g Sugar
4g Fibre
13g Protein

22. Snack House Keto High Protein Cereal

Indulge your inner child with these Snack House high-protein cereal puffs, available in a delectable array of dessert-inspired flavours.

Choose from mouth-watering options like PB cup, banana maple French toast, chocolate puffs, cinnamon swirl, fruity rubbles, and wild berry cheesecake.

Each variant bursts with deliciousness and offers an impressive 15 grams of protein per serving.

Moreover, this cereal boasts low sugar and carb content, making it an excellent choice for those seeking a delightful and low-carb keto cereal.

Each Serving for ⅔ cup (30g) of PB Cup:

135 Calories
8g Fat
10g Carbs
1g Sugar
0.5g Fibre
15g Protein

23. Catalina Crunch Keto High Protein Cereal

Finally, for cereal lovers who crave that satisfying crunch, Catalina Crunch is your go-to choice.

This plant-based protein cereal offers a taste and texture reminiscent of Cinnamon Toast Crunch, with the added perk of maintaining its delightful crunchiness even when submerged in milk.

Not only does Catalina Crunch deliver on the flavour front, but it’s also crafted from wholesome, plant-based ingredients.

Across their delectable range, each flavour packs a substantial 11 grams of protein sourced from pea protein.

Speaking of variety, you can indulge your taste buds in a delightful array of flavours, including chocolate peanut butter, dark chocolate, maple waffle, honey graham, chocolate mint, chocolate banana, fruity, and the beloved classic, cinnamon toast.

Each Serving for ½ cup (36g) of Cinnamon Toast:

110 Calories
5g Fat
14g Carbs
0g Sugar
9g Fibre
11g Protein

Best High Protein Cereal Choices: Summary

And there you have it, my personal selection of the finest high protein cereals available today!

These nutritious cereals offer a convenient and delectable means to infuse your day with extra protein, serving as a delightful departure from the typical protein powder beverages.

Personally, I advocate for incorporating a high-protein breakfast or intermittent fasting into your morning routine, as I’ve witnessed countless clients achieve remarkable results with both approaches as part of their weight loss journey.

Opting for a high-protein breakfast provides your body with the necessary fuel, while intermittent fasting can enhance metabolism and support weight management.

It’s crucial to remember that, regardless of your morning ritual, your weight loss or gain ultimately hinges on the consistent balance between the calories you consume and the calories you burn (calories in versus calories out).

Thanks for checking out my 23 best high protein cereal choices for 2024.

Keep pushing.

Speak soon.

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Danny Barrett is a personal trainer and body transformation specialist, but most of his clients come for his terrible jokes. Here’s how he’s spent twelve years helping people to burn fat without crazy workouts or restrictive diets.