8 High Protein Cereals to Start Your Busy Day Off Right
Love cereal, but need more protein at breakfast? Look no further.
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SO YOU LOVE your daily bowl of Special K, but know you need to eat more protein at breakfast. Getting your protein intake in early on will help you stay satisfied all day long. Believe it or not, you can have the best of both worlds. That's right: High protein cereal exists. You just need to know where to look.
When you consider the nutrition specs of cereal, carbs may come to mind, and protein isn’t necessarily your first thought. With the protein craze in full swing, companies are starting to put out high protein cereal options. For busy mornings, they can be quite convenient, too.
“In the morning when you’re running late, you might not have time to make a traditional high protein breakfast like an omelet or scrambled eggs, bacon and toast, and instead opt for cereal,” says Lara Clevenger, R.D.N., C.P.T., a registered dietitian and personal trainer. Traditional cereals, though, are not high in protein. That said, when it comes to choosing one, she warns that not all brands are created equal. Check the ingredient label for added sugar, artificial colors and sweeteners, before buying one.
High-protein cereal “can be a great alternative to donuts and baked goods, and it’s certainly an upgrade from Count Chocula,” says Kim Yawitz, R.D. Yes, you're probably better off with whole foods such as eggs, cottage cheese, or plain Greek yogurt to get your protein in in the mornings. But, when you're really craving cereal, the high protein kind is a better option than traditional sugary choices. “Have it a couple of times a week if you enjoy the taste, but try to stick to minimally processed breakfast foods most of the time,” she advises.
With these guidelines in mind, here are the 8 top choices when you’re ready to grab your spoon and a bowl.
What should I look for in a high protein cereal?
As with all food purchases, “it’s important to check your labels when shopping for high-protein cereal,” says Yawitz. Some products that claim to be high-protein aren’t much higher in protein than regular cereal. “Others contain just as much sugar as normal sweetened cereals with little to no fiber a combo that sets you up for mid-morning sugar cravings."
To make a solid selection, Yawitz says to seek out products with at least 12 grams of protein per serving, with little to no added sugar. “If you’re going to eat cereal, I’d also recommend choosing one with at least a couple grams of fiber, since most guys don’t get nearly enough."
Be aware of artificial sweeteners or sugar alcohols, too. Things like maltodextrin and erythritol can cause gas, bloating, and diarrhea in some individuals that have a sensitive gut or digestive tract, Clevenger says. “Also gums like guar gum or xanthan gum might be added to some cereals and may also cause GI distress.”
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