Protein Cereal


5 from 80 votes
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For all those times you want a high protein breakfast, this homemade protein cereal is a winner! Made with just 4 ingredients, we’ve also included a handy guide to the 11 of the BEST high protein cereals available- with between 10-20 grams of protein per serving.

protein cereal

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.

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 is crispy 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.

high protein cereal

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.

Protein cereal 2022

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 cereal recipe

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.

protein cereal

Protein Cereal (4 Ingredients!)

5 from 80 votes
For all those times you want a high protein breakfast, this homemade protein cereal is a winner! Made with just 4 ingredients, we’ve also included a handy guide to the 11 of the BEST high protein cereals available- with between 10-20 grams of protein per serving.
Servings: 8 servings
Prep: 5 minutes
Cook: 10 minutes
Total: 15 minutes



  • 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
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 endorsement, recommendation, testimonial, and/or link to any products or services from this website.

Arman Liew

I’m a two time cookbook author, photographer, and writer, and passionate about creating easy and healthier recipes. I believe you don’t need to be experienced in the kitchen to make good food using simple ingredients that most importantly, taste delicious.

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  1. I am looking forward to trying these. I have an recently renewed love of cereal and am going through way too much of a popular O brand. So I am hoping to replace those with these.

    I am event thinking I might try an alteration to see how it works. Maybe…subbing applesause for the peanut butter and adding cinnamon for an Apple Cinnamon version ? I will try to remember to come back and post if it is a success 😉

  2. OMG I’m a cereal addict. Thank you for posting. I’m definitely going to try this. Question…have you ever tried powder peanut butter (it would reduce the fat a little).

  3. Have you given the recipe a shot yet, with (or without) powder peanut butter? I had similar thoughts with PB2 or PBFit.

  4. How “small” should the pieces be rolled so that I can get the baking time to be accurate? Thanks! I’m thinking of rolling the dough into snakes and chopping into small pieces to save time