Special K Cereal Ingredients
Ingredients for the Special K cereal do vary depending on the flavour you choose. However, most varieties feature the core ingredients of rice, wheat gluten, wheat bran and sugar.
The original Special K cereal contains defatted wheat germ, which is produced by extracting the oil from wheat germ to add a toasty flavour to the cereal.
Other flavours such as Red Berries and Fruit & Yogurt contain wheat bran which is a good source of nutrients, protein and dietary fibre.
My Official Protein Cereal Ranking
Its time to get into it. Remember, these are my personal rankings of every protein cereal I have tried.
Tastes vary greatly, so you may very well feel differently than I do! And since there are so many factors at play, such as taste, nutrition facts, price, texture, etc, you may place more importance on other factors than I do.
I did my best to break down every single cereal Ive tried, along with the pros and cons of each. Scroll down to find a detailed breakdown of each protein cereal, but heres my official running list :
Cons: Expensive, small serving size, horrible taste, very bitter, insanely strong aftertaste
Tastes Like: Posion.
Overall Thoughts: When I tried Simple Truth keto cereal I thought for sure that it would forever be my least favorite cereal on Earth. Well, Snack House has beat it.
Its rare that I try something that I find to be truly inedible, but Snack House Keto Cereal is exactly that. There is such a strong chemical flavor to this cereal that is tastes like youre only eating chemicals. Its extremely bitter with only the teeniest fruity flavor to it.
The package calls this cereal, but dont be fooled. Yes, its crunchy, but thats where the positives begin and end.
Not to mention, at $15 for 7 small servings, this is by far the most expensive keto/protein cereal Ive ever purchased.
Normally Id provide a link here for you to buy the cereal, but Im going to do you a favor and leave the link off this one. Trust me.
Top With Chocolate Drizzle
To help make these look even prettier, I lined the bars up on parchment paper, melted down some chocolate, and drizzled it over the top.
I didnt measure the exact amount I used, and this is certainly not necessary, but it helps them look even prettier!
Just melt down chocolate in the microwave and use a spoon to drizzle right over the top of the protein cereal bars.
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Is Special K Cereal Healthy
Special K Original cereal is high in vitamins and minerals and is low in fat. Its advertised as a healthy option for your breakfast that doesnt make any sacrifices when it comes to flavor.
If you look at the ingredients list, the first one is rice. This is more than likely white refined rice which is low in fiber, which isnt good for weight loss since fiber helps us to feel fuller for longer. The third ingredient is sugar, 5g plus an added 4g meaning one serving has a total of 9g of sugar.
Low-fat foods are not always the best option health-wise as they can sometimes compensate for the lack of fat by substituting sugars for flavor. Consuming refined carbohydrates such as white rice causes an insulin spike which makes our body store sugar in our muscles. If this sugar is not used, it turns to fat.
While Special K is a healthy breakfast, it is no more nutritious than your average bowl of cereal. So, as with any cereal, its best to eat Special K as part of a balanced diet.
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, its 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!
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Is Special K Good For Weight Loss
Weve not found that Special K cereal has any advantages for weight loss over the majority of many other breakfast cereals.
All the varieties weve explored have 4.5 Slimming World syns per serving, and most varieties do contain lots of added sugar which can cause weight gain if consumed too often.
The healthiest Special K option would be the Original flavour as this has the least amount of added sugar, however, you should know that there are much healthier cereal options out there when it comes to sugar content.
Its much better if you stick with oatmeal or try plain Shredded Wheat, for example, both with no added sugar at all.
Special K Vs Cornflakes Vs Oatmeal A Quick Nutritional Comparison Per 100g
|Special K Original|
As you will see from the table above, Special K Original cereal fits between Corn Flakes and instant oatmeal when it comes to the amount of carbs it contains. But unfortunately, it has the most sugar out of all which is not naturally occurring its added, processed sugar with no nutritional value.
In terms of calories and salt, Special K Original is comparable to Kelloggs Corn Flakes and its only slightly higher in protein than cornflakes. This does not make Special K cereal any healthier than sugary cornflakes though.
If you compare Special K Original cereal to Quaker oatmeal, you will quickly see that they dont differ too much in calories per 100g but the oatmeal is much healthier as it contains more protein, more fibre, no salt and much less carbs.
Keep in mind that oatmeal will keep you fuller for longer due to slightly more protein per 100 g and more fibre. So Quaker Oatmeal is our winner if you are looking for a healthier start to your day.
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Add Your Cereal To A Baking Dish
Lightly spray a baking dish and dump the cereal right into it. To make these bars, we are using a 9x13in baking dish, but theres notes in the next section about using an 8x8in pan instead.
Spread the cereal to the edges as much as possible using your spatula . As you can see, there are going to be some gaps, and its going to look like there isnt enough cereal
At this stage, I simply used my hands to take some cereal off of thicker areas and added them to fill in the gaps.
It doesnt need to look totally perfect: were making a filling and layering 2 pieces of the bars, so any gaps wont even be noticable.
When youre done, it should cover the majority of the dish:
Let this sit out at room temperature for 30-60 minutes to allow it to harden.
Does Cereal Have Protein
Most cereal, even sugar laden ones have some protein in them. Wholegrain cereals like oatmeal and quinoa flakes are naturally higher in protein and there are some cereals, like Special K, that have added protein in them.
If youve been down the cereal aisle recently, youll 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.
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Our Final Thoughts Is Special K Healthy
Weve found that whilst Special K is an easy and tasty breakfast option that does offer some of the vitamins and minerals your body needs to function, its not as healthy and beneficial for weight loss as most people think it is.
We suggest that a bowl of porridge would provide a more balanced breakfast, as it is packed with natural ingredients that will keep you feeling fuller for longer, making you less likely to snack between meals.
Other cereals we investigated:
Special K Protein Breakfast Cereal Cinnamon Brown Sugar Crunch
Cereal, Cinnamon Brown Sugar Crunch
Wheat, soy & rice cereal. Naturally flavored with other natural flavors. Per 1 Cup Serving: 160 calories 0 g sat fat 230 mg sodium 12 g total sugars. 9 g protein. 50%+ Whole Grain: 13 g or more per serving. 50% or more of the grain is whole grain. WholeGrainsCouncil.org. Designed to fuel you with magnesium, calcium, vitamin D. Keep it simple. Keep it. Eat Well: From easy meal ideas to simple food swaps – Everything you need to know about enjoying simple and healthy recipes with real ingredients that taste great. Move More: Whether you’re looking to start-or refresh-a regular exercise routine, try these easy real-world ways to get more activity into your day. Feel Good: From being mindful during the workday to turning your bedroom into a sleep sanctuary, find ways to stress less and enjoy life more. Live Easy: Streamline your morning routine. Organize your work desk. Declutter your home. Get totally doable strategies for hacking daily life. how2recycle.info. kelloggs.com. Connect with keepitk.com. Open camera or QR reader & scan code. Questions or comments? Visit kelloggs.com. Call 1-800-962-1413. Provide production code on package. Kellogg’s Family Rewards: Learn more at kfr.com. Experience a whole new way to connect with Special K! Simply scan the code above to unlock a breadth of health and wellness hacks, videos and more to help you stay motivated and well-informed. Certified 100% recycled paperboard. Product of Canada.
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Protein Cereal Vs Keto Cereal
Not every protein cereal on the market is keto-friendly, but the two almost always go hand-in-hand.
As you scroll through my ratings, youll find a mix of keto cereal and non-keto cereal. If the label says protein on it, or a serving is significantly higher in protein than standard cereal, I tried to include it here.
Why is most protein cereal also low-carb?
High-protein, low-carb diets are very popular right now. The keto diet has specifically gained a ton of traction over the past few years, so brands are accommodating those diets.
But even if youre not concerned about carbs, by keeping the carbs in check, the cereal is seen as macro friendly in the fitness community, which is a major selling point. Macro-friendly is just a fancy way of saying that the nutrition is favorable .
While not everybody eats low carb, making the cereal both high-protein AND low-carb appeals to the masses.
But, with that being said, we wont be exclusively looking at keto options- I love carbs, so I wont be shying away from higher-carb cereal.
How To Store Protein Cereal Bars
If youre making a batch of these protein cereal bars, odds are that you arent going to eat them all in one day.
These are best eaten the same day, but they will keep fresh for a few days.
The first time I made these bars, I sealed them in an airtight container and left them on the counter, and they got way too soft. The cereal lost its crunch and turned pretty stale!
For best results, store these in the fridge. I actually just stored them uncovered on a plate, and they were great for 2 days . The frosting will dry out a tad, but not to the point where its hard. If you find it hardening too much, you can cover the bars. I just didnt want to risk it due to my first run getting too soft when covered.
These bars dont need refrigeration and can sit out at room temperature for a day or two with no problem. Just dont completely cover them, because the added moisture from the frosting gets locked there and leads to soggy cereal. Bleh.
Storage tip: You can mix your frosting and store it in a separate container, then spread it over the leftover bars before eating! If you go the route of making these bars in an 8x8in pan to make thicker bars, that strategy works out great.
Okay, lets make some protein cereal bars! If you make these bars, Id love to see those creations! Tag me on so I can see em.
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Kelloggs Original Special K
Kelloggs Special K is a delicious, low fat, ready-to-eat cereal, with the goodness of whole wheat and bran. It is high in B group Vitamins and Vitamin C, and It is a source of protein and fibre. Relish it with skimmed milk or whisked yoghurt , along with your favourite fruit or dry fruit. Start each day with this tasty breakfast cereal and see if you feel the difference for yourself. Claims are made based on CODEX Guidelines for use of Nutrition and Health claims – CAC/GL 23-1997. Crunchy, lightly sweetened, low-fat breakfast cereal with the goodness of whole wheat and bran in every delicious spoonful, makes this an irresistible breakfast. Start off your day with a balanced, great-tasting breakfast that can put you on the fast track to good nutrition and better, quick and convenient breakfast in just 2-3 minutes for overall health. Kellogg’s fortified corn flakes offer a low-fat, nutrient-dense, cholesterol-free food that encourages breakfast consumption. No preservatives have been added. You can count on Kellogg for great-tasting, convenient, and affordable choices that meet your nutrition needs.
Rice , Whole Wheat, Sugar, Wheat Bran , Liquid Glucose, Iodized Salt, Malt Extract, Vitamins, Minerals and Antioxidants
Make The Protein Filling
Whether youre going with the chocolate or milk filling, the process is the same. Mix all the dry ingredients together, then add milk one tablespoon at a time until you have a thick but spreadable frosting.
Use your silicone spatula to spread it over the top of the entire batch:
Let this sit for another 30 minutes to allow the frosting to solidify.
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Where You Can Buy Special K Cereal
You can buy Special K and all the different varieties from the Special K website. In the top right corner, it says where to buy. Click on this, and youll see a list of stores such as Amazon and Walmart. It also gives you the option of putting your location on a map to see where the nearest retailer selling Kelloggs is.
Protein Cereal Vs Regular Cereal: Adjust Your Expectations
As part of my research for putting this post together, I naturally took to the internet to see what other people thought of these protein cereals.
If you do the same, youre going to find that the reviews are constantly contradicting each other, so allow me to clarify things for you a bit:
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Simple Truth Keto Cereal
Pros: The nutrition facts are quite favorable.
Cons: Quite literally everything that isnt the nutrition facts.
Tastes Like: Stale rocks with the aftertaste of old milk.
Overall Thoughts: This cereal is terrible. When it comes to healthy cereal, you need to adjust your expectations, but this is awful by any standards. Its insanely crunchy, but in a stale rock kind of way. The taste is terrible, and it doesnt improve in milk. Even though it doesnt have much flavor, it still ended up having quite a bad aftertaste.
Im all for being fair, and I dont want to be mean but I absolutely hated this one. It gets a 1/10 only because the Cheerio shapes are lovely. Otherwise, it is going to forever sit firmly at the bottom of this list.
This cereal can be found at Kroger, but you shouldnt be looking for it.
Watch my video review for Simple Truth Keto Cereal here.
Making These Protein Cereal Bars Without The Frosting
When I made a second batch of these bars, I made them in an 8x8in pan instead to make thicker bars.
Using a small pan makes it much easier to add the cereal because you dont need to spread it nearly as much, but you lose the ability to create the sandwich frosting layer in the center.
If you follow the recipe exactly as is, you can then cut these into 8 thicker bars:
These taste just like Rice Krispies Treats!
Without the frosting, each bar drops down to 150 Calories, but only 5g of Protein.
If youre looking for a simple treat and dont need a ton of protein, this is the way to go!
If you make these smaller bars and still want to add the frosting, you can still spread it right on the top. These protein cereal bars arent as neat and tidy with the frosting right on the top, but its certainly easier.
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