Dietitian Recommended Low-Carb Cereals
For Breakfast Tomorrow, Try 1 of These Low-Carb, High-Protein Cereals That Dietitians Love
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Low-carb cereals are out there (we've got 11 dietitian-approved picks ahead), but they're tricky to find, because cereal is made from grains, which are carbs by definition. That doesn't mean you can't make smart, relatively low-carb cereal choices, or that cereals, especially those with whole grains, can't fit into your balanced eating plan. "Whole grains are part of a healthy diet," said registered dietitian and certified diabetes educator Ana Hill, LD. "They provide fibre, vitamins, and minerals."
The key is to make sure your cereal gives you more than just carbs. Macronutrients like protein and fibre are key for a balanced breakfast that'll keep you satisfied for the whole morning. You probably won't find healthy cereals with five grams of carbs, but that's OK; if the carbs you're having are satisfying, healthy, tasty, and helping you consume other important nutrients, then it's a win. Check out these healthy picks to get you started, all recommended by registered dietitians.
1 Special K Protein
"I look for cereals that have high protein and high fibre," Ana told POPSUGAR. She likes Special K Protein ($4), which has 39 grams of carbohydrates but includes high fibre and protein to make it a filling, nutritional breakfast.
- Calories: 210
- Carbs: 39 grams
- Protein: 15 grams
- Fibre: 5 grams
- Fat: 1.5 grams
2 Barbara's Original Puffins
Barbara's Original Puffins ($28 for a six-pack) is a favourite low-carb cereal of Kelly Springer, MS, RD, CDN. She said that it's satisfying, crunchy, and has less than eight percent of your daily value of carbohydrates, plus five grams of protein. "It is also low fat, vegan and made with whole grains. I love this cereal with my favourite dairy-alternative milk," Kelly told POPSUGAR.
- Calories: 90
- Carbs: 24 grams
- Protein:
- Fibre: 1 gram
- Fat: 1 gram
3 Kay's Naturals French Vanilla Protein Cereal
"This cereal has a good protein-to-carb ratio and has four grams of dietary fibre per serving, which will leave you feeling full and satisfied," said registered dietitian Jenna Appel, MS, LDN, CPT, ownder of Appel Nutrition Inc. She likes to eat Kay's Naturals French Vanilla Protein Cereal ($32 for a six-pack) with unsweetened vanilla almond milk and a handful of fresh, organic berries.
- Calories: 120
- Carbs: 18 grams
- Protein: 12 grams
- Fibre: 4 grams
- Fat: 1.5 grams
4 Wildway Vegan Hot Cereal Cups
Wildway Vegan Hot Cereal Cups ($15 for a six-pack) are grain-free, low-carb, and low-sugar, making them a great fit for anyone on a low-carb, paleo, or even keto lifestyle, said Samantha Presicci, RD, LD, CPT, lead dietitian at Snap Kitchen. "I'd recommend this to anyone, whether they're losing weight or not, because it's a better alternative to the conventional carb-heavy breakfast of oatmeal, cereal or baked goods," she said. You can mix it with water or milk, add collagen for extra protein, or top with nut butter.
- Calories: 290
- Carbs: 19 grams
- Protein: 7 grams
- Fibre: 9 grams
- Fat: 20 grams
5 Post Crunchy Pecan Great Grains
Jennifer Singh, RD, LDN, said that her rule of thumb for cereal is less than 10 grams of sugar per serving, and a combined amount of protein and fibre that surpass the sugar. Post Crunchy Pecan Great Grains ($40 for a pack of seven) meets those standards and is pretty low-carb to boot. "It has good flavour and texture," Jennifer added.
- Calories: 210
- Carbs: 38 grams
- Protein: 5 grams
- Fibre: 5 grams
- Fat: 6 grams
6 Cheerios
Classic Cheerios are "low in sugar, a good source of several vitamins and minerals, and easy to find in stores," said Kristian Morey, RD, LD, a clinical dietitian at the Centre for Endocrinology at Mercy Medical Centre in Baltimore. She eats hers with a low-sugar yoghurt for extra protein and tops it with vanilla extract, cinnamon, coconut flakes, or chia seeds. "This makes for a breakfast that's under 300 calories, great for those trying to lose weight," she told POPSUGAR.
- Calories: 100
- Carbs: 20 grams
- Protein: 3 grams
- Fibre: 3 grams
- Fat: 2 grams
7 Magic Spoon Cereal
"Many low-carb cereals use sugar alcohols like maltitol or artificial sweeteners like sucralose," said Andres Ayesta, MS, RD, LD, owner and founder of Vive Nutrition in Tampa, Fla. He looks for products with more natural sweeteners, such as monk fruit extract or Stevia, and found a great option in Magic Spoon Cereal ($40 for a four-pack). Plus it's extremely low-carb, with just eight grams per serving!
- Calories: 110
- Carbs: 8 grams
- Protein: 12 grams
- Fibre: 2 grams
- Fat: 5 grams
8 Multi-Grain Cheerios
Jennifer says many of her clients love Honey Nut Cheerios, and she's found that swapping them for Multi-Grain Cheerios ($16 for a two-pack) is a good compromise. She recommends eating them with milk or soy milk or with a side of hard-boiled egg or cottage cheese for extra protein.
- Calories: 110
- Carbs: 24 grams
- Protein: 2 grams
- Fibre: 3 grams
- Fat: 1.5 grams
9 Old-Fashioned Oatmeal
Diana Gariglio-Clelland, a registered dietitian at Balance One Supplements, recommended oatmeal like Old-Fashioned Quaker Oats ($3) because it has more fibre than most cold cereals and doesn't contain any added sugar. That combo also makes it a good carb and a great choice if you're trying to lose weight, she told POPSUGAR. Adding a protein source like chopped nuts makes it even more filling, which reduces hunger and cravings, Diana added.
- Calories: 150
- Carbs: 27 grams
- Protein: 5 grams
- Fibre: 4 grams
- Fat: 3 grams
10 Homemade Muesli
Diana Schaub, MS, RD, culinary and nutrition manager at Territory Foods, didn't recommend a specific brand. Instead, she shared her own version of a low-carb cereal: a cheap, homemade muesli recipe. Simply mix up pumpkin seeds, unsweetened coconut flakes, pecans, hemp hearts, cinnamon, vanilla, and dried blueberries, then toast it in the oven at 350 degrees for seven to eight minutes. "It's delicious on its own, in a bowl with almond milk, or on top of low-sugar Greek yoghurt," Diana said.
11 Quinoa
Quinoa for breakfast? Yep! Registered dietitian Shira Sussi mixes a cup or half a cup of cold, cooked quinoa, like this Lundberg Tri Colour Quinoa ($6), with a scoop of nut butter, a handful of berries, some maple syrup, and any kind of milk for a tasty low-carb cereal substitute. "This homemade breakfast cereal will have much less additives than any shelf-stable cereal you buy at the store," she told POPSUGAR.
- Calories: 190
- Carbs: 37 grams
- Protein: 8 grams
- Fibre: 6 grams
- Fat: 1 gram
12 Kashi Heart to Heart Breakfast Oat Cereal, Organic Honey Toasted
"This cereal is so yummy, but also healthy," said registered dietitian Nia Rennix of Kashi Heart to Heart Breakfast Oat Cereal ($4). It's high in protein and fibre while staying lower in sugar than most breakfast cereal. She recommended sticking to the 2/3 cup serving size if you're looking to lose weight and pairing it with a rich protein source like turkey bacon to keep you full for longer.
- Calories: 150
- Carbs: 34 grams
- Protein: 4 grams
- Fibre: 5 grams
- Fat: 2.5 grams
