Flavors Tried: PB, Marshmallow, Cinnamon Toast Crunch
Price: $8.47 per box at Walmart
Nutrition (1 cup of PB flavor): 170 Calories, 7g Fat, 11g Carbs (6g Sugar), 18g Protein
Update: In 2026 I was able to try the Cinnamon Toast Crunch flavor as well as revisiting the original cereals, and my review has changed quite a bit. This cereal dropped down quite a few notches for me.
Ghost is a brand known for its incredible branding and impressive partnerships, and being as they were purchased by General Mills, it’s no surprise to see them venture into protein cereal.
Ghost’s products always look incredibly cool, but often I find that they don’t live up to the hype (like the Chips Ahoy protein shake).
The graphic designer in me is blown away by the branding of all Ghost products, but the protein snack reviewer is unimpressed. Here’s hoping that this protein cereal changes that.
Since General Mills is now running the show, that means this cereal uses actual Lucky Charms marshmallows. Because of that, this is not necessarily a keto-friendly cereal (although still pretty low in carbs overall) and the ingredients are far from “clean.”
Honestly, I don’t care about the ingredients not being super clean. This is a breakfast cereal with protein added- it’s not trying to compete with the ultra-clean options out there. If you’re looking for a super clean breakfast cereal, I’d stick with Three Wishes.
Ingredients aside, getting 17-18 grams of protein for 170 calories in one cup of cereal is very impressive.
Marshmallow Ghost Protein Cereal Review (Now called Lucky Charms Flavor)
Since this review, Ghost has started using actual Lucky Charms marshmallow shapes, but the original marshmallows were exactly the same, just different shapes.
Thanks to the marshmallows in this cereal, it smells incredible- almost like a funfetti frosting.
We all know what Lucky Charms marshmallows taste like, but what about the protein cereal portion? The puffs themselves have a nice birthday cake vibe going on, and the texture is surprisingly airy with a good crunch. Considering many protein cereals are hard and overly crunchy, it’s nice to have a lighter puff.
Now, I will say that when you combine the cereal with the marshmallows and milk, it becomes a little more apparent that you’re eating a protein cereal. The puffs on their own don’t seem overly dry, but when you experience it alongside the marshmallows and milk, you realize just how dry the cereal itself is.
If this is your first experience with protein cereal, you’re going to find it dry.
There’s a decent crunch, and if you get a spoonful with Lucky Charms marshmallows, it’s enough to mask the downsides of the puffs. It’s never a great sign when you need to rely on the non-protein portion to find the protein aspect pleasant, but here we are.
You could probably throw Lucky Charms marshmallows into the worst protein cereal out there, and it would make it palatable. This cereal isn’t offensive, but it seems like it would need to be historically bad to not be saved by marshmallows.
PB Ghost Protein Cereal Review
I won’t beat around the bush here: the peanut butter flavor is delicious.
On flavor alone, this is one of the more accurate peanut butter cereals I’ve tried. It’s like they managed to capture the essence of peanut butter and infuse it into every little cereal puff.
Each puff is coated in a peanut butter powder that adds extra moisture, making the overall experience much more pleasant than the Marshmallow flavor.
The puffs are still on the dry side, but milk does this one a lot of favors. When the peanut butter powder combines with milk, it turns into much more of an authentic peanut butter experience, which in turn lends some extra moisture.
As you eat this cereal, it breaks down to become sticky in your mouth the way real peanut butter does, which means the peanut butter powder is doing its job.
The puffs still have that dry protein cereal feel to them, but the peanut butter is noticeably better than the Lucky Charms puffs in my opinion.
Cinnamon Toast Crunch Ghost Protein Cereal
When Ghost announced a Cinnamon Toast Crunch version of their cereal after the initial launch, I was extremely skeptical. I’ve been duped by Cinnamon Toast Crunch products before, and I could tell right away that this one was going to be a cash grab.
I went in with an open mind because I love Cinnamon Toast Crunch and wanted to be surprised by this one, but it was exactly what I expected.
This version ditches the round puffs for a puffed square, I’m guessing to try to capture the Cinnamon Toast Crunch vibe.
But what makes CTC so incredible is the cinnamon sugar swirl combined with… well, the crunch. And this cereal lacks both of those things.
The flavor of this one is just cinnamon, and it’s not much different than other cinnamon-flavored protein cereals out there. Nothing about this screams Cinnamon Toast Crunch aside from the branding.
I know that I would be crazy to expect Cinnamon Toast Crunch from a protein cereal, but there needs to be some resemblance to it if you’re going to use the name, and there’s absolutely none here. This is just an average cinnamon protein cereal.
Ghost Protein Cereal: The Final Verdict
I’ve tried every protein cereal out there, and you can find my full ranking of over 20 different protein cereals right here.
Ghost Protein Cereal corners a very unique market in the fact that it’s not chasing a clean label with minimal ingredients, and it’s not trying to cater to the low-sugar crowd. These are simply breakfast cereals that happen to be high in protein.
On flavor alone, these are all decent options. They aren’t mind-blowing, but they aren’t offensive.
It’s just that protein cereal is notoriously dry and underwhelming, and Ghost Protein Cereal does nothing to change that. While eating Lucky Charms marshmallows in your protein cereal is fun, that’s really where the excitement ends.
The cereal doesn’t absorb any milk, and there’s no texture change when eaten as a bowl of cereal, which is a common thread amongst protein cereal.
Considering this cereal sits on shelves at the same high-end price of Magic Spoon and other options, I’m looking elsewhere.
