• 10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed) 1
  • 10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed) 2
  • 10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed) 3
  • 10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed) 4
  • 10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed) 5

10 Best High-Protein Cereals in 2022 (Registered Dietitian-Reviewed)

If you're looking for an easy way to increase your protein intake, swap your regular cereal for a high-protein one. The protein content in high-protein cereals can vary between six to 15 grams. High-protein cereals can keep you energized for the day ahead. They also make a great pre- or post-workout snack to help you fortify your muscles. However, given the plethora of high-protein cereals, how do you know which one meets your needs the most? 


To aid you with your search, we created a list of the 10 best high-protein cereals available online. Kellogg's Special K Protein was our top choice as it's both healthy and delicious, with 15 grams of protein! For more options, keep reading our list of favorites. Check out our buying guide reviewed by a registered dietitian as well for some tips that can help make your decision process much easier. 

Featured in this article

Rachel Binkley
mybest US Editors
  • Last updated: 05-23-2022
Table of Contents

Compare the 10 Best High-Protein Cereals

Image
1
Kellogg's Special K Protein 1

Kellogg's

2
Kashi Go Play 1

Kashi

3
Nature's Path Optimum Power 1

Nature's Path

4
Uncle Sam Original Wheat Berry Flakes 1

Uncle Sam

5
Quaker Oatmeal Squares  1

Quaker

6
Kay's Naturals Protein Cereal  1

Kay's Naturals

7
Three Wishes  Grain Free Cereal 1

Three Wishes

8
Magic Spoon Grain-Free Cereal 4 Flavor Variety Pack  1

Magic Spoon

9
Kind Healthy Grains  Protein Granola 1

Kind Healthy Grains

10
Highkey Protein Cereal 1

Highkey

Name

Special K Protein

Go Play

Optimum Power

Original Wheat Berry Flakes

Oatmeal Squares

Protein Cereal

Grain Free Cereal

Grain-Free Cereal 4 Flavor Variety Pack

Protein Granola

Protein Cereal

Features

Enriched With Many Vitamins and Minerals

Loaded With Protein, Healthy Fats, and Fiber

Fuel Your Day With This Nutrient-Dense Cereal

Flax Seeds to Support Your Heart Health

Crunchy Squares That Don't Turn Soggy Quickly

Crunchy, Filling and Gluten-Free

A Sugar-Free, Grain-Free Option

4 Flavors Based on Milk Protein

Chocolatey Whole Grain Clusters

Great for Those Following a Keto Diet

Price$3.88$13.56$36.91$29.99$5.49$8.94$8.00$43.99$4.69$11.79
Amount19 oz. 14 oz. each 14 oz. each10 oz. each14.5 oz. 1.2 oz. each8.6 oz. 7 oz. each 11 oz. 8 oz.
Protein per serving15g9g9g8g6g12g8g11g10g10g
Main ingredientsWhole wheat, rice, wheat gluten, soy protein isolate, wheat branHard red wheat, brown rice, barley, oats, soy flakes, brown rice syrup, whole flax seeds, almondWhole wheat meal, wheat bran, cane sugar, soy flour, barley malt extract, blueberry flavor, cinnamonWholegrain wheat, flax seed, barley malt, saltWhole grain oat flour, whole wheat flour, brown sugar, malted barley extract, reduced iron, folic acid Soy protein isolate, yellow corn flour, rice flour, tapioca starch, honey, sugar, apple pieces, cinnamon powderChickpea, tapioca, pea protein, salt Milk protein isolate, whey protein concentrate, allulose, monk fruit extract, stevia, tapioca starchOats, tapioca syrup, soy protein isolate, semi-sweet chocolate, sugar, millet, brown rice, amaranth, quinoa, buckwheatMilk protein isolate, erythritol, MCT, inulin, cocoa powder, monk fruit extract
Link

10 Best High-Protein Cereals

After scouring the Internet, we've found 10 of the best cereals that can provide you with a lot of protein per serving. To make our choices, we take into consideration reviewer comments and the important factors listed in the buying guide below! 


*Please note that these products were chosen after extensive research by mybest writers. The choices are not necessarily affiliated with or recommended by Rachel Binkley.

1

Kellogg'sSpecial K Protein

Original Multigrain Touch of Cinnamon

$3.88

Amount19 oz.
Protein per serving15g
Main ingredientsWhole wheat, rice, wheat gluten, soy protein isolate, wheat bran
2

KashiGo Play

4 pack, Honey Almond Flax Crunch

$13.56

Amount14 oz. each
Protein per serving9g
Main ingredientsHard red wheat, brown rice, barley, oats, soy flakes, brown rice syrup, whole flax seeds, almond
3

Nature's PathOptimum Power

6 pack, Blueberry Cinnamon Flax

$36.91

Amount14 oz. each
Protein per serving9g
Main ingredientsWhole wheat meal, wheat bran, cane sugar, soy flour, barley malt extract, blueberry flavor, cinnamon
4
Amount10 oz. each
Protein per serving8g
Main ingredientsWholegrain wheat, flax seed, barley malt, salt
5

QuakerOatmeal Squares

Honey Nut

$5.49

Amount14.5 oz.
Protein per serving6g
Main ingredientsWhole grain oat flour, whole wheat flour, brown sugar, malted barley extract, reduced iron, folic acid
6

Kay's NaturalsProtein Cereal

6 pack, Apple Cinnamon

$8.94

Amount1.2 oz. each
Protein per serving12g
Main ingredientsSoy protein isolate, yellow corn flour, rice flour, tapioca starch, honey, sugar, apple pieces, cinnamon powder
7

Three Wishes Grain Free Cereal

Unsweetened

$8.00

Amount8.6 oz.
Protein per serving8g
Main ingredientsChickpea, tapioca, pea protein, salt
8

Magic SpoonGrain-Free Cereal 4 Flavor Variety Pack

4 pack

$43.99

Amount7 oz. each
Protein per serving11g
Main ingredientsMilk protein isolate, whey protein concentrate, allulose, monk fruit extract, stevia, tapioca starch
9

Kind Healthy Grains Protein Granola

Dark Chocolate Whole Grain Clusters

$4.69

Amount11 oz.
Protein per serving10g
Main ingredientsOats, tapioca syrup, soy protein isolate, semi-sweet chocolate, sugar, millet, brown rice, amaranth, quinoa, buckwheat
10

HighkeyProtein Cereal

Cocoa

$11.79

Amount8 oz.
Protein per serving10g
Main ingredientsMilk protein isolate, erythritol, MCT, inulin, cocoa powder, monk fruit extract

How to Choose High-Protein Cereals - Buying Guide

Choosing a high-protein cereal doesn't need to be difficult. This buying guide breaks down all the important factors you should keep in mind when deciding on a product, including its protein content, flavor, and texture. 

Make Sure the Protein Content Meets Your Needs

Make Sure the Protein Content Meets Your Needs

The first thing to consider is the protein content of a cereal. Usually, high-protein cereals have from six to 15 grams of protein per serving. Comparatively, the protein content in regular cereals is only about one to four grams per serving. 


The recommended protein intake for an average adult is 0.36 grams of protein per pound of body weight, but everyone's body is different. To figure out the right amount of protein for you, consult with a registered dietitian. 

Know the Protein Source

Know the Protein Source

Some cereals are made with flours that are rich in protein, such as quinoa, amaranth and chickpea flours. Some contain nuts and seeds like almonds, pumpkin seeds, flax seeds and chia seeds. In addition to having a high protein content, those ingredients can add extra flavors and textures to the cereal as well.


Many high-protein cereals also use whey, soy or pea protein to increase the protein content.


Whey protein is derived from cow's milk and has all nine essential amino acids. Plus, it has a high amount of vitamin B and is a good source of zinc, selenium, magnesium, and phosphorous. Another advantage of whey protein is that it can be absorbed easily and quickly by the body. 

Know the Protein Source

If you're following a plant-based diet or are lactose-intolerant, you can opt for either soy or pea protein. However, whey is usually suitable for those who are lactose-intolerant.


Soybeans can supply you with all the amino acids that you must obtain from foods. It contains phytates, which might reduce the absorption of nutrients and cause digestive issues like constipation. However, it's rich in fiber, antioxidants, vitamins and minerals, including vitamin B, iron, calcium, and phosphorous.


Pea protein is made from yellow split peas. Just like whey and soy protein, it provides you with all nine amino acids, although the amount of methionine in pea protein is quite low. This kind of protein is high in iron and is easy to digest

Balance Protein With Other Nutrients

Balance Protein With Other Nutrients

Consuming a cereal that has a lot of protein but lacks other nutrients can actually lead to some unwanted side effects. For example, excess protein can cause dehydration. If you eat too much protein but not enough fiber, you might end up with constipation as well! 


Also, if you're trying to help your body absorb protein better, consider a cereal fortified with vitamins and minerals such as vitamin B and zinc. B vitamins like B6, B12 and B1 help the body break down protein into amino acids to aid in muscle repair. Zinc also enhances protein metabolism. 


Therefore, besides looking at the protein content, you should pay attention to the amounts of important nutrients such as fiber, fat, vitamins and minerals and try to get a balance of nutrients for your body. 

Balance Protein With Other Nutrients

Different grains provide you with different health benefits. Oat flour contains a high amount of protein, vitamin B, magnesium, and phosphorous. If you want to add some whole grains to your diet, consider cereals made with barley, brown rice, buckwheat or millet.


Corn flour is rich in fiber and packed with the carotenoids lutein and zeaxanthin, antioxidants that can enhance eye health. Meanwhile, rice flour, especially brown rice flour, is rich in fiber.

Consider the Texture of the Cereal

Consider the Texture of the Cereal

Just like regular cereals, high-protein cereals are available in a variety of forms like flakes, puffs, granola and squares.


Flake cereals can be made from oats, rice or wheat kernels, or corn grits. The grains are cooked, rolled into thin flakes, and toasted for a crunchy texture. For those who like something dense, granola or squares might be a good choice. They are super crunchy and stay that way for a long time.


If you prefer a light and airy texture, go for puffs! Puffs are usually made from rice or corn that is heated under high pressure until the grains turn into puffs. One disadvantage of puffs is that they become mushy easily in milk.

More Ways to Add Protein to Your Breakfast

Whether it's cereal, a smoothie, or a grab-and-go bar, we have many suggestions for you if you're looking for some other breakfast foods that contain a high amount of protein! Check out our product guides to learn more. 

Amazon's Best Selling Breakfast Cereals

In Collaboration With Registered Dietitian Rachel Binkley

Rachel Binkley
Registered Dietitian (RD, LD)
Rachel Binkley

This expert reviewed the contents of the buying guide for accuracy and provided factual corrections when necessary. They did not participate in the product selection process, nor are they affiliated with any of our choices unless explicitly stated so.

Author: Thuy Nguyen


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