Looking for a high-protein granola for a healthy and convenient breakfast or snack option? As a registered dietitian, I love seeing many granola options on the grocery shelves that are also high in fiber, protein, and nutrients.
In this post, we'll explore some of the best high-protein granolas that are low in fat, high in fiber, and low in added sugars. These granolas can help you start your day feeling satisfied and energized without consuming excessive sugar or unhealthy fats.
What Makes The Best Healthy High Protein Granola?
When looking for a healthy granola, here are some key things to consider and what makes certain granolas better options:
Protein Content
When choosing a high-protein granola, aim for a serving size that contains at least 5 grams of protein. Protein is a nutrient that helps you feel fuller for longer periods of time. Consuming enough protein is essential for overall health and can support weight loss and management goals.
Fiber
Granolas should contain a good amount of fiber, ideally 4 grams or more per serving. Fiber is an essential nutrient that helps promote feelings of fullness, supports digestive health, and helps regulate blood sugar levels.
Added Sugars
When selecting granola, it's important to look for the sugar content, including added sugars and artificial sweeteners. One way to do this is to check the nutrition label and ingredient list for things like brown sugar, honey, maple syrup, and other sweeteners. A good rule of thumb is to choose granolas with no more than 8 grams of total sugar per serving.
Instead of relying on artificial sweeteners, I recommend getting sweetness from natural, whole-food sources like fruit as much as possible.
The 14 Best High Protein Granolas
Nature's Path Organic® Peanut Butter Granola
Per ¾cup (1 serving): 260 calories, 11g of fat, 4g of fiber, 9g of sugar, and 7g of protein.
Did you know that peanuts have the highest protein content among all the common nuts?
This Peanut Butter Granola is made with whole-grain rolled oats, organic peanut butter, roasted peanuts, and 7g of plant-based protein per serving. This granola is sweetened primarily with cane sugar. I love the addition of whole roasted peanuts, which add a delicious crunch.
Manitoba Harvest Hemp Yeah! Granola
Per ⅔cup (1 serving): 280 calories, 12g of fat, 4g of fiber, 9g of sugar, and 11g of protein.
The protein content for this granola is quite impressive, at 11g of protein serving. The protein comes from hemp seeds. Just three tablespoons contain around 11 grams of protein!
Not only are hemp seeds an excellent source of plant-based protein, but they are also high in beneficial omega-3 and omega-6 fatty acids. These essential fatty acids also have numerous health benefits, including reducing inflammation and improving heart health.
Seven Sundays Rise & Shine Nut Granola
Per ⅓cup (1 serving): 170 calories, 15g of fat, 4g of fiber, 4g of sugar, and 5g of protein.
If you’re looking for granola with no added sugar, The Seven Sundays Rise & Shine Nut Granola is my favorite high-protein, naturally sweetened granola. Each serving contains 4g of natural sugar sweetened with strawberry and banana. The combination of almonds, pecans, and pumpkin seeds adds 5g of protein per serving. I also love the short and wholesome ingredient list without additives or fillers.
Purely Elizabeth Coconut Cashew Grain-Free Granola
Per ⅓cup (1 serving): 170 calories, 13g of fat, 3g of fiber, 4g of sugar, and 5g of protein.
The Purely Elizabeth Coconut Cashew Grain-Free Granola is a high-protein, nutrient-dense option. I love Purely Elizabeth's grain-free line because it is made with various nutrient-dense seeds and nuts, including organic pumpkin seeds, sunflower seeds, and cashews, to provide 5-6g of plant-based protein and healthy fats. This granola is also free from grains, soy, gluten, and dairy. I love all the flavors, but this coconut cashew is the best!
KIND Zero Added Sugar Granola
Per ⅓cup (1 serving): 140 calories, 11g of fat, 4g of fiber, 2g of sugar, and 5g of protein.
KIND has recently launched a new Zero Added Sugar Granola line. It is currently available in two flavors: Apple Cinnamon and Caramel Mocha Nut. At 5g per serving, the addition of soy protein isolate and almonds helps to add protein to this granola.
To keep the added sugar low, the granola is sweetened with allulose, a natural, low-calorie sweetener found in small amounts in certain fruits. Allulose has a taste and texture similar to sugar but contains only a fraction of the calories.
Kashi GO Cold Breakfast Cereal, Peanut Butter Crunch
Per ¾cup (1 serving): 220 calories, 9g of fat, 6g of fiber, 10g of sugar, and 10g of protein.
The Kashi GO Peanut Butter Crunch Cold Breakfast Cereal is a great high-protein cereal granola with 10 grams of protein. The protein in this cereal comes from a blend of various ingredients, including soy flakes, peanut butter, and a puffed whole-grain blend of wheat, rice, barley, and rye. The serving size is larger than many other granolas at ¾ cup, so you get slightly more protein and fiber in each bowl.
Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal
Per ½cup (1 serving): 180 calories, 1g of fat, 6g of fiber, 1g of sugar, and 8g of protein.
The Food For Life Ezekiel 4:9 Organic Sprouted Grain Cereal is an impressive high-protein cereal made from sprouted organic grains and legumes, including wheat, barley, millet, lentils, soybeans, and spelt. It's also low in calories (180kcal), low in sugar (1g), and high in plant-based protein (8g). I love adding sliced bananas, berries, or chopped apples for natural sweetness to pair with this granola.
Alter Eco Cashew Butter Granola
Per ⅓cup (1 serving): 160 calories, 8g of fat, 2g of fiber, 4g of sugar, and 4g of protein.
The Alter Eco Cashew Butter Granola is another nutrient-dense granola with protein primarily from cashews and rolled oats. It also contains other ingredients like organic coconut oil, organic date powder, and organic monk fruit to help provide the perfect sweetness. This granola can be a nutritious filling option at around 4g of protein per ⅓ cup serving.
Bear Naked Fit, Vanilla Almond
Per ½cup (1 serving): 220 calories, 8g of fat, 5g of fiber, 7g of sugar, and 6g of protein.
Bear Naked Fit Granola line has a great selection of granola with 6g of protein per ½ cup, mainly from almonds, flax seeds, and whole grain oats. Bear Naked Fit has several delicious flavors that are a part of their granola line, including Vanilla Almond Crunch, Triple Berry Crunch, and Chocolate Hazelnut. I love that each flavor is made with wholesome ingredients like whole grain oats, nuts, and seeds and is free from artificial preservatives, colors, and flavors.
Nature's Path Organic Pumpkin Seed and Flax Granola
Per ¾cup (1 serving): 260 calories, 10g of fat, 5g of fiber, 10g of sugar, and 6g of protein.
Nature's Path Organic Pumpkin Seed and Flax Granola perfectly blend crunchy granola clusters, pumpkin seeds, and flax seeds. If you love granola with clusters, this one is a great choice. I love that it contains 6 grams of protein and 5 grams of fiber per ¾ cup serving. It is slightly on the higher side with 10g of total sugar; however, it is a larger serving size than most granolas.
Lil Bucks Paleo Cereal - Sprouted Buckwheat Groats
Per ¼cup (1 serving): 140 calories, 2g of fat, 5g of fiber, 2g of sugar, and 5g of protein.
Despite its name, buckwheat is not a wheat grain but a nutrient-dense seed that is naturally gluten-free and packed with plant-based protein and fiber. A serving of these buckwheat groats can contain up to 6 grams of high-quality plant-based protein. The sprouting process also helps mellow buckwheat's earthy flavor for a more subtle, pleasant taste.
Jessica’s Natural Foods - Gluten-Free Pecan Almond Granola
Per ⅔cup (1 serving): 270 calories, 15g of fat, 5g of fiber, 12g of sugar, and 6g of protein.
Jessica’s Natural Foods Pecan Almond Granola is a delicious gluten-free granola that is a great high-protein option with 7 grams of protein per serving from high-quality sources like pecans, almonds, and flax seeds. In addition to protein, the granola is also a fantastic source of fiber, providing 4 grams of fiber per ½ cup serving, which helps to keep you feeling full and satisfied throughout the morning.
Lark Ellen Farm Vanilla Cinnamon Granola Clusters
Per ¼cup (1 serving): 150 calories, 12g of fat, 2g of fiber, 4g of sugar, and 5g of protein.
The Lark Ellen Farm Vanilla Cinnamon Granola Clusters is another high-protein granola option made from a sprouted blend of almonds. The fact that these nuts and seeds are sprouted helps maximize their nutritional value and protein content compared to unsprouted versions. In addition, the granola only contains 3 grams of added sugar from organic maple syrup and tapioca syrup, making it a relatively low-sugar option.
Grandy Organics Peanut Butter Coconola Gluten-Free Granola
Per ¼cup (1 serving): 150 calories, 12g of fat, 2g of fiber, 5g of sugar, and 5g of protein.
Grandy Organics Peanut Butter Coconola Gluten-Free Granola is a delicious paleo breakfast option. It is made with organic coconut flakes, nuts, and seeds. One serving of the peanut butter flavor provides 5g of protein. I love the crunch of the toasted coconut flakes, which add an amazing texture and flavor.
Summary
The granolas highlighted in this post are high in protein, rich in fiber and nutrients, and low in added sugars and unhealthy fats.
Incorporating nutrient-dense granolas can help you feel satisfied and energized throughout the day without the blood sugar spikes and crashes often associated with sugary breakfast cereals or granola.
Would you prefer to make your own granola at home? Try my oil-free chocolate granola, pumpkin granola, or 4-ingredient sheet pan granola for a cheaper homemade granola option.
