11+ Best Protein Cereals for 2024 (+ RECIPE) (2024)

For all those times you want a high protein breakfast, this homemadeprotein cerealis a winner! Made with just 4 ingredients, we’ve also included a handy guide to the11 of theBEST high protein cerealsavailable- with between 10-20 grams of protein per serving.

11+ Best Protein Cereals for 2024 (+ RECIPE) (1)

Adding protein to our meals keeps us satisfied for longer, and this includes breakfast.

A high protein breakfast sets the tone for the day and helps prevent mindless snacking mid-morning. While there are easy ways to ensure this happens, you can tick all the boxes with protein cereal.

Table of Contents
  1. Does cereal have protein?
  2. Are protein cereals good for you?
  3. How do you make high protein cereal?
  4. Can I add protein to my cereal?
  5. Storing and freezing instructions
  6. What cereal is highest in protein?
  7. More cereal recipes to try
  8. Frequently Asked Questions
  9. Protein Cereal (4 Ingredients!) (Recipe Card)

Does cereal have protein?

Most cereal, even sugar laden ones (like fruit loops and frosted flakes) have some protein in them. Wholegrain cereals like oatmeal and quinoa flakes are naturally higher in protein (5-7 grams of protein per serving) and there are some cereals, like Special K, that have added protein in them.

If you’ve been down the cereal aisle recently, you’ll notice many boxes of cereal boasts protein content on the front. However, not all cereal is created equal and, more often, these are marketing ploys.

Are protein cereals good for you?

While there are store bought options that tick all the nutritional boxes, homemade protein cereal is the creme de la crumb.

Why this protein cereal recipe will be a breakfast staple-

  • 4 ingredients. All you need is oat flour, protein powder, peanut butter, and maple syrup.
  • No added sugar or wheat. I naturally sweetened this cereal with maple syrup and even then, it’s just a tiny amount!
  • High in fiber and protein.Each serving packs in over 20 grams of protein and 6 grams of fiber!
  • Ready in 10 minutes.From prep to bowl, all you need is 10 minutes.

This protein cereal recipe iscrispy and crunchy and perfect with your favorite milk. The best part? It makes tons of cereal to last a long time!

How do you make high protein cereal?

The Ingredients

  • Oat flour- Don’t waste your money buying expensive packaged oat flour and simply make your own.
  • Protein powder- While any protein powder works, I prefer using vanilla or a plain flavored one. There are many blends of protein powder out there, so use either a brown rice protein powder or a casein protein powder. Avoid using whey protein powder, as it will yield a sticky batter.
  • Peanut butter (or any nut or seed butter)- I used smooth peanut butter, but it will work with any smooth nut or seed butter. This holds everything together and also adds some healthy fats (and satiety!).
  • Maple syrup- Adds a touch of sweetness but also helps hold the cereal together. Suitable alternatives include agave nectar, honey, or cut the sugar completely and use sugar free maple syrup.
  • Cocoa powder-Optional, but I love to divide half the dough and folding through cocoa powder in one batch. This adds some fun variety after you add the milk! Use unsweetened cocoa powder.

The Instructions

Start by adding the oat flour and protein powder into a mixing bowl and whisk together until combined. In a separate and microwave-safe bowl, add the peanut butter and maple syrup and microwave until melted.

Next, add the wet ingredients into the dry ingredients until a smooth dough remains. If the dough is a little too thick, add a tablespoon or two of water. Divide the dough into two bowls and, in one of them, add the cocoa powder and mix well.

Finally, using your hands, roll up tiny balls of dough and place them on two lined baking trays. Bake the cereal for 10 minutes, then remove it from the oven and let it cool completely.

11+ Best Protein Cereals for 2024 (+ RECIPE) (2)

Can I add protein to my cereal?

If you don’t have a cereal that has added protein in it, here are ways to increase the protein content/

  • Skim milk– A one cup serving of skim milk provides 9 grams of protein.
  • High protein plant milk– On average, a cup serving provides 10 grams of protein.
  • Protein powder– Mix one serving of protein powder with water and replace your milk for the cereal. By doing this, you can add 20-25 grams of protein.
  • Greek yogurt– Make a yogurt bowl by adding Non-fat Greek yogurt to the base then stirring through your favorite cereal. One cup serving of yogurt provides 21 grams of protein.
  • Nuts and seeds– A two-tablespoon serving of peanuts, almonds, cashews, sunflower seeds, and pepitas can add 6-10 grams of protein.

Storing and freezing instructions

  • To store: Like other cereal, we can store this one at room temperature, in a sealable container or jar. It will keep well for up to 2 weeks.
  • To freeze: Pour single-serving portions of the cereal in ziplock bags and store them in the freezer for up to 6 months.

What cereal is highest in protein?

While most cereal contains some amount of protein in them, there are some that are better than others. Here are seven of the BEST high protein cereals available in grocery stores, health food stores, and online. Each serving has between 10-22 grams of protein and comes in tons of flavor options.

11+ Best Protein Cereals for 2024 (+ RECIPE) (3)

Kind protein cereal

Coming in flavors such as cinnamon almond and caramel almond, Kind Cereal yields 230 calories per serving and 10 grams of protein.

While higher in sugar than other brands (10 grams per serving!), it has a moderate amount of healthy fats to keep you satisfied. Enjoy some of this over Greek yogurt to add an extra 20 grams of protein.

Catalina Crunch

A popular keto breakfast option, Catalina Crunch cereal comes in four flavors- dark chocolate, cinnamon toast, honey graham, and chocolate peanut butter (we love the cinnamon toast!).

Each 1/2 cup serving provides 11 grams of protein, but who has just half a cup of cereal? Double the serving and it will provide 22 grams of protein. Use non-fat milk and that’s 30 grams in your breakfast bowl right there.

Premier protein cereal

One of the first high protein cereals to hit the market, premier cereal comes in two flavors- chocolate almond and mixed berry almond. It is one of the higher protein cereals, with 20 grams of protein per one cup serving.

Special K protein cereal

The popular cereal brand has come out with their own protein-packed option. Kellogg’s Special K protein cereal provides 15 grams of protein per 1 1/3 cup serving. Serve it with skim milk for a 22 gram breakfast.

Magic spoon

A newer brand to hit the market, Magic Spoon cereal is perfect for those of us who grew up with cereals such as fruit loops or cocoa pops. Their range is all low in carbs and high in protein, and they come in tons of flavors. These include cinnamon, peanut butter, frosted, cocoa, blueberry, and honey nut.

Each serving is one cup (37 grams) and the protein content is between 12 grams and 17 grams.

Bonus? Their cereal works great in making protein cereal bars, low carb rice crispy treats, and low carb granola bars.

Kashi GO

Kashi has been in the cereal game for a very long time and recently has reformulated their cereal range to include added protein. The Kashi GO cereal comes in fun flavors such as toasted berry crisp, peanut butter crunch, cinnamon crisp, and almond crunch.

They also have two keto friendly flavors that also are high in protein- dark cocoa and cinnamon vanilla.

The protein content varies between 9-14 grams per one cup serving. Keep an eye out if you are worried about sugar. Compared to other cereals, the sugar content is relatively high.

More cereal recipes to try

  • Protein oatmeal
  • Keto granola
  • Keto cereal
  • Protein granola
  • Low carb oatmeal
11+ Best Protein Cereals for 2024 (+ RECIPE) (4)

Frequently Asked Questions

What cereal is highest in protein?

Catalina Crunch comes out on top with 22 grams per cup.

Which protein powder is best for homemade cereal?

Either casein protein powder or brown rice protein powder works best for homemade cereal. Avoid using whey protein powder.

Are cheerios good for protein?

Cheerios are a low calorie cereal but only has 2 grams of protein per serving.

11+ Best Protein Cereals for 2024 (+ RECIPE) (5)

Protein Cereal (4 Ingredients!)

5 from 87 votes

For all those times you want a high protein breakfast, this homemadeprotein cerealis a winner! Made with just 4 ingredients, we’ve also included a handy guide to the11 of theBEST high protein cerealsavailable- with between 10-20 grams of protein per serving.

Servings: 8 servings

Prep: 5 minutes mins

Cook: 10 minutes mins

Total: 15 minutes mins

Rate This Recipe




  • Preheat the oven to 180C/350F. Line a large baking tray with parchment paper and set aside.

  • In a large mixing bowl, combine your oat flour and protein powder and set aside. In a microwave safe bowl, add the peanut butter and maple syrup and microwave until the peanut butter has melted. Whisk into the maple syrup until combined.

  • Add the wet ingredients into the dry ingredients and mix until a thick dough remains. Divide the dough into two and place one portion in a separate mixing bowl. Add cocoa powder to one of the bowls and mix together until combined.

  • Using your hands, roll small balls of dough and place them onto the lined baking tray. Bake the cereal for 10-12 minutes, until the edges are beginning to firm up.

  • Remove the oven from the oven and let the cereal cool completely.


One serving is a heaping cup (240 ml).

* Casein protein powder and brown rice protein powder are the best kinds of protein to use.

** For a lower carb and sugar free option, use keto maple syrup or keto honey.

TO STORE: Like other cereal, this one can be stored at room temperature, in a sealable container or jar. It will keep well for up to 2 weeks.

TO FREEZE: The cereal cannot be frozen in its entirety. Instead, pour single-serving portions of the cereal in ziplock bags and store them in the freezer for up to 6 months.


Serving: 1servingCalories: 220kcalCarbohydrates: 18gProtein: 20gFat: 11gSodium: 99mgPotassium: 229mgFiber: 2gVitamin A: 36IUCalcium: 63mgIron: 2mgNET CARBS: 16g

Course: Breakfast

Cuisine: American

Author: Arman Liew

Tried this recipe?Give us a shout at @thebigmansworld or tag #thebigmansworld!

Disclosure: This post may contain affiliate links. I may earn a small commission for my endorsem*nt, recommendation, testimonial, and/or link to any products or services from this website.

11+ Best Protein Cereals for 2024 (+ RECIPE) (2024)


What are the ingredients in protein cereal? ›

Ingredients: Whole wheat, rice, sugar, soy protein isolate, wheat bran, contains 2% or less of cinnamon, malt flavor, salt, natural flavor, BHT for freshness.

What can I add to cereal to increase protein? ›

Seeds for a source of protein

Adding a spoonful of seeds such as chia, linseed, sunflower and pumpkin gives your bowl a mild and nutty flavour which pairs well with your chosen cereal. The texture of the raw form seed can be quite crunchy and dense.

Is Special K high protein cereal healthy? ›

Kellogg's Special K Protein is one of the cereals that patients ask about when looking for healthy options. Although this cereal is higher in protein than the average cereal, which is good to help maintain body mass, it is still fairly high in carbohydrates.

What is the number 1 healthiest cereal? ›

This article will cover the 14 healthiest cereals you can eat.
  • Ezekiel 4:9 Sprouted Grain Cereals. ...
  • Nature's Path Organics Superfood Cereals. ...
  • Barbara's Shredded Wheat Cereal. ...
  • Arrowhead Mills Spelt Flakes. ...
  • Cauliflower “oatmeal” ...
  • DIY peanut butter puffs cereal. ...
  • Love Grown Original Power O's. ...
  • DIY flax chia cereal.

What is an example of a cereal protein? ›

For example, oats and rice are unusual among the cereal grains in that their major protein class is the globulins, rather than the prolamins. The amino-acid composition of rice is distinctive amongst the cereal grains because the globulins and prolamins are both present in significant levels.

How much protein do I need a day? ›

The National Academy of Medicine recommends that adults get about 0.8 grams of protein a day for every kilogram they weigh. That's about 7 grams for every 20 pounds. It suggests babies and children get a bit more, ranging from 1.2 grams per kilogram for infants to 0.85 grams per kilogram for teens.

Does oatmeal have high protein? ›

Oat is considered to be a potential source of low cost protein with good nutritional value. Oat has a unique protein composition along with high protein content of 11–15 %.

What is a good source of protein for breakfast? ›

There are a variety of ways you can add protein to your breakfast; some of the best protein-rich breakfast ingredients are eggs, nuts, nut butter, beans, and cheese. Whether you're a savory food lover or you have a sweet tooth, there's a protein-rich breakfast option for you! U.S. Department of Agriculture.

What can I add to breakfast for more protein? ›

You can add ground meat or sausages to pretty much any savory breakfast recipe. Add some nuts and seeds. If you're making a smoothie bowl, smoothie, pancakes, etc, you can easily bump up the protein by topping it with some nuts or seeds.

What does 30 grams of protein look like? ›

Here are some examples: 4-5 ounces of meat = a large chicken breast or fish fillet, or a medium-sized steak or chop (also at least 5-10g of fat) Four ounces of meat is about the size of a deck of cards. 1 ½ cups of low-fat cottage cheese or greek yogurt. 5-6 whole eggs.

Which is healthier Special K or Cheerios? ›

Cheerios are made from whole-grain oats and they're a decent source of cholesterol-lowering soluble fiber, and Special K is low in calories and fat. But the healthy status doesn't always apply to the 15 other types of Cheerios and the 11 other varieties of Special K in the cereal aisle.

What is Ezekiel cereal? ›

Buy Online. Like all Ezekiel 4:9 products, the new Ezekiel 4:9 Sprouted Grain Low Sodium Crunchy Cereal is certified organic, vegan, and free from preservatives, artificial colors, and flavors. Made from a unique combination of freshly sprouted grains and legumes that provide a source of complete protein.

Can I eat Special K cereal everyday? ›

Short-term solution: The Special K diet is also not a long-term solution—it's marketed as a short-term solution to follow for two weeks only. It also provides limited nutrients. Eating the same foods over and over can limit the overall amount and variety of nutrients you consume.

Is Cheerios high in protein? ›

A 1-cup (28-gram) serving of plain Cheerios with 4 ounces (120 mL) of whole or low fat cow's milk provides only about 7 grams of protein, most of which comes from the milk. If you intend to eat Cheerios as a meal, consider pairing it with a source of protein, such as eggs, Greek yogurt, or tofu scramble.

What milk has the most protein? ›

Milk and milk alternatives contain varying amounts of calories and nutrients like protein and fat. Cow's milk and soy milk typically contain the most protein.

What's the number 1 cereal in the world? ›

Here are the 10 largest cereal brands, according to Zippia's research: Cheerios: 139.1 million boxes sold. Frosted Flakes: 132.3 million boxes sold. Honey Nut Cheerios: 129.3 million boxes sold.

Which cereal has the highest overall nutritional content? ›

When Consumer Reports nutrition experts evaluated 32 breakfast cereals, they recommended the following options that rated high for both nutrition and taste:
  • One Degree Organic Foods Sprouted Ancient Maize Flakes.
  • General Mills Wheaties.
  • Kind Honey Almond.
  • Post Grape-Nuts Original.
  • Barbara's Multigrain Spoonfuls Original.
Feb 5, 2024


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