How to (Easily) Add Protein to Cereal

If you’re serious about dropping some pounds and following a more health conscious lifestyle, that’s great news. There are lots of different ways you can go about this, but at the core of every weight loss journey is ensuring you're eating a balanced diet and getting the right amount of exercise. These two components are going to make sure your body has the fuel it needs to get through the day without being too hungry, and help you burn more calories during your physical activity.

A great way to fill up your body and prevent you from overeating or snacking too much is to include more protein in your meals. While you may think that’s just limited to lunch or dinner, did you know you can also up your protein intake at breakfast? That’s right, and if you like to have cereal as your first meal of the day, you’re in luck, because today we’re covering:

• Why adding protein to your first meal is a good idea
• How to add protein to cereal
• High protein and low sugar cereals you should stock up on

Why add protein to your cereal?

What’s the point of adding protein to your breakfast?

If you’ve ever had something for breakfast (including certain cereals) that left you feeling hungry just a short time later, chances are they didn’t contain the right ingredients to keep you full. This is one of the hardest parts of eating better in order to lose weight—feeling hungry! No one wants to deal with hunger pangs at any point in the day, which is why when you’re trying to consume less calories, you’ve got to make sure those calories help fill you up.

Most cereals on the shelves of grocery stores tend to be highly processed, and can contain a large amount of sugar. Because they include ingredients such as wheat, rice, oats, or corn, they can also be higher in carbs than what you might be comfortable with. Although carbs from products that contain oats or whole grains can keep you full, the cereals with these ingredients still might have an overwhelming amount of sugar in them. Carbs are digested more quickly than protein, which is why adding protein to your breakfast food might just be the right choice for you.

A quick glance at popular cereals that are marketed as healthy actually have a lot of sugar and carbs per serving in them, which isn’t going to help you reach your weight loss goals. You don’t have to be on the keto diet to know that lowering the amount of carbs you consume may help you lose weight in the long term. Swapping out carbs for more protein could help you consume less calories per day, and as long as you’re burning calories with exercise, you should see a decrease in weight.

Protein is a great way to fill up with less calories. It takes longer for your body to digest protein, which is why diets that are high in it help you feel fuller for longer periods of time. This is exactly what you want out of your breakfast! Your breakfast cereal should not only contain protein, but it should also have all the vitamins and minerals that you need to nourish your body. You don’t want to be wondering when your next meal is an hour or two after breakfast. Finding a breakfast cereal with protein is important, but did you know there are also other ways you increase the amount of protein you consume with your first meal of the day?

How to add protein to your cereal

There are a variety of ways you can add more protein to your cereal!

If you already have a favorite cereal that doesn’t have too much sugar, (such as regular Cheerios, Rice Chex, or Corn Flakes) but is lacking in protein and just doesn’t keep you full, there are plenty of ways you can include additional toppings to increase it. Here’s how to add additional protein to your cereal.

• Add the right milk. Milk is one of the easiest ways to get more protein with your cereal. And while you’ve probably already added some already, are you adding milk that has a good dose of protein? Cow’s milk and soy milk have the most protein per serving (8g and 7g), so including these kinds of milk could easily add more protein to your morning. You don’t have to have to use a higher percentage of milk fat to get that protein either, as whole milk and skim milk have the same amount, so you can cut out the higher calories of whole or 1% milk and stick with skim.

• Include nuts or seeds. This is an easy topping that you can put on your cereal before the milk. Nuts and seeds are great ways to get additional protein, and cashews, almonds, and walnuts are all great choices to sprinkle on top of your cereal. You can also add seeds to your daily bowl, such as chia, sunflower, or pumpkin seeds. Both nuts and seeds can add a satisfying crunch to your cereal, not to mention the bonus of extra protein and taste.

• Consider yogurt. If you want to add something with a different texture, consider adding Greek yogurt to your cereal. If you want to do this, perhaps add less milk so it doesn’t get too soupy! Yogurt is a great way to not only getting an additional 8-9 grams of protein each morning, but you also get the benefits of consuming the good bacteria that’s present in fermented foods such as this. Try to stick to unflavored options as these tend to have less sugar than the ones that are flavored or include fruit pieces.

• Nut butters. Another satisfying cereal topping that packs some protein are nut butters like peanut butter or almond butter. These nut-based spreads are a great way to get extra protein onto your cereal, and get a delicious, tasty meal as well. Choose natural peanut butter or almond butter if you can, that includes no additional salt or sugar to get the most benefits out of this topping. 

• Have an egg. Eggs have always been known as a great way to add additional protein to your day. While you may think, I don’t have time to cook eggs in the morning, we get it, most of us don’t on the weekdays! However, you can easily make a few hard (or soft) boiled eggs all at once to enjoy with your cereal throughout the week. You can store them in the fridge and just enjoy them alongside your cereal for an extra protein boost in the morning.

• Protein powder. If you want something that’s super convenient that is sure to increase the amount of protein in your cereal, you can always choose to use a protein powder too! Just find your favorite unsweetened brand and sprinkle the recommended dose onto your favorite cereal for an extra dose of filling protein. 

Protein packed cereals for your pantry

Add these high protein cereals to your daily routine!

If you want something that’s so easy to prep for breakfast on a busy morning, chances are you turn to cereal. One of the best ways to ensure you’ll fuel your body and have the energy you need is with a high protein cereal like BariWise’s Low Carb Protein Cereal. You don’t have to add any additional protein to this cereal, it’s already included! There are 15 grams of protein in each serving to keep you full, as well as 120 calories or less, 6 grams of net carbs, and less than 1 gram of sugar. These crunchy o’s come in two delicious flavors, honey nut or cinnamon and will help you start your day off right, or act as a filling, nutritious snack later in the day. 

Another high protein cereal that should be on your radar is WonderSlim’s Low Carb Protein Cereal. This yummy cereal comes in two flavors to keep you satisfied, cocoa and chocolate peanut butter, ensuring your tastebuds will never get bored! Each serving includes 14-16 grams of plant-based protein, 120 calories, 4 grams of net carbs, and just 1 gram of sugar or less. You’ll also love that this cereal contains 4 grams or less of fiber to ensure you stay fuller for longer, and keep the hunger pangs at bay. 

Those are the best ways to add more protein to your cereal!  

If you’re ready to get more protein in your day, you should start with your bowl of cereal! Whether you choose to add more protein toppings, or go with a high protein low carb cereal, you’ll be on your way to getting the results you’re looking for.