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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