FUELED Wellness + Nutrition | High

Protein cereals have become one of the fastest-growing breakfast categories

Unlike traditional cereals that are often loaded with refined grains and added sugar, these newer options pack in much more protein while keeping sugar low

What to look for in a healthier cereal

• At least 10 grams of protein per serving

• More fiber – helps keep us feeling full longer

• Little or no added sugar

• Pair cereal with unsweetened almond milk, ultra-filtered cow’s milk (higher protein, lower sugar), or low-sugar Greek yogurt with fruit for an even more balanced breakfast

Three protein cereals we’re loving

Man Cereal | Gluten-free

• Per serving: 150–160 calories, 4–5 grams carbohydrate (3-4 grams net carbs), 1–6 grams fiber, 0 grams sugar, 15–16 grams protein, plus 2.5 grams creatine monohydrate

• Ingredients include milk protein isolate, whey protein isolate, acid casein, tapioca starch, inulin (chicory root fiber), coconut oil, natural flavors, monk fruit, creatine monohydrate

• • Highest protein of the three brands

  • Includes 2.5 grams creatine monohydrate per serving

  • No added sugar

Magic Spoon | Gluten-free

• Per serving: 140–170 calories, 10–15 grams carbohydrate (4-5 grams net carbs), 1–2 grams fiber, 0 sugar, 13–14 grams protein

• Ingredients include milk protein blend (casein, whey protein concentrate), tapioca starch, inulin (chicory root fiber), allulose, monk fruit extract, avocado oil, sunflower oil, natural flavors

• Standouts:

  • Familiar flavors inspired by classic cereals

  • No added sugar

  • Good protein content

Catalina Crunch Protein Cereal

• Per serving: 110 calories, 14 grams carbohydrate (5 grams net carbs), 9 grams fiber, 0 sugar, 11 grams protein

• Ingredients include pea protein, potato fiber, non-GMO soy protein, chicory root fiber, sunflower oil, tapioca flour, baking powder, natural flavors, monk fruit extract

• Standouts:

  • Highest fiber of the three brands

  • Lowest calories

  • Plant-based protein

  • Fantastic as a crunchy topping for Greek yogurt or cottage cheese

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These cereals are a significant upgrade over most traditional cereals. With more protein, much less sugar and—in some cases—substantially more fiber, they can help create a breakfast that’s more satisfying and keeps your energy steadier throughout the morning

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Molly Kimball, RD, CSSD is a registered dietitian and nutrition journalist in New Orleans, and founder of the Ochsner Eat Fit nonprofit restaurant initiative

Tune in to her podcast, FUELED | Wellness + Nutrition, and follow her on Facebook, Instagram, and Twitter at @MollyKimballRD. Download the Eat Fit mobile app to stay in the know about Eat Fit partners, new dishes, festivals, and more

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To schedule a nutrition consult with Molly’s Lifestyle Nutrition team, email nutrition@ochsner.org

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