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Breakfast cereal typically is one of my least favorite breakfasts – it’s usually high in carbs – too often refined, processed carbs – with little protein to speak of. These 5 cereals, however, pack in a punch of protein that’s essential to keep us feeling satisfied longer, support muscle repair and growth, and help to maintain our alertness and focus.

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Magic Spoon Grain-Free Cereal | variety of flavors, including Fruity, Cocoa, Frosted, Honey , Cinnamon

  • Per 1/2 cup (28 g): 90 calories, 11 grams carb (0 net carbs), 3 grams fiber, 0 sugar, 10 grams protein
  • Ingredients include milk protein isolate, erythritol [plant-based no-calorie sweetener], MCTs [medium chain triglycerides], insulin, allulose [plant-based sweetener], natural colors, monk fruit extract
  • Dairy-based protein; sweetened with monk fruit extract 

Kay’s Naturals Cereal | flavors include Apple Cinnamon, Honey Almond, French Vanilla

  • Per cup (34 g): 120 calories, 18 grams carb (14 net carbs), 4 grams fiber, 3 grams sugar, 12 grams protein
  • Non-GMO ingredients include soy protein isolate, yellow corn flour, rice flour, tapioca starch, along with pea fiber, honey, sugar and stevia
  • Plant-based protein; sweetened with blend of honey, sugar, stevia

HighKey Protein Cereal | variety of flavors, including Fruity, Cocoa, Frosted, Blueberry, Cinnamon and more

  • Per cup (37 g): 150 calories, 15 grams carb (4 net carbs), 1 gram fiber, 0 sugar, 13 grams protein
  • Ingredients include milk protein blend [casein, whey protein concentrate], allulose, monk fruit extract, sunflower and avocado oil, inulin
  • Dairy-based protein; sweetened with allulose and monk fruit extract 

Catalina Crunch Keto Friendly Cereal | 8 flavors, including Fruity, Maple Waffle, Chocolate Banana and more

  • Per 1/2 cup (36 g): 110 calories, 14 grams carb (5 net carbs), 9 grams fiber, 0 sugar, 11 grams protein
  • Ingredients include pea protein, potato fiber, corn fiber, chicory root fiber, tapioca flower, sunflower oil
  • Plant-based protein; sweetened with stevia 

Nature’s Path Organic Keto Cereal | flavors include Cinnamon Toast, Dark Chocolate

  • Per cup (40 g): 110 calories, 20 grams carb (4 net carbs), 10 grams fiber, 0 sugar, 7 grams protein
  • Organic ingredients include potato fiber, erythritol [plant-based no-calorie sweetener], tapioca starch, navy bean flower, pea protein, mung bean protein, coconut oil, psyllium [fiber]
  • Plant-based protein; sweetened with organic monk fruit extract


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Molly Kimball, RD, CSSD is a registered dietitian + nutrition journalist in New Orleans, and founder of Ochsner Eat Fit nonprofit restaurant initiative. Tune in to her podcast, FUELED | Wellness + Nutrition and follow her on Facebook, Instagram and Twitter at @MollyKimballRD. 

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