The battle to recreate sugary, Saturday-morning cereals with a grown-up twist is on.
In this review, we’ll see how three popular protein cereals, Magic Spoon, Three Wishes, and Ghost, compare in taste, protein content, and overall value.
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Protein Cereals Showdown: 3 Wishes vs. Ghost vs. Magic Spoon
These three high-protein cereals promise to take cereal lovers back to their childhood, but with a focus on grams of protein, low added sugar, and minimal net carbs.
Main points:
- All three cereals attempt to drop the sugar, boost the protein and maintain the fun of childhood favorites.
- None of them are 100% true to the taste of cereals like Froot Loops, Tricks and Lucky Charms.
- Ghost, far and away, bring in the most protein with 17g. But suffers in the taste department.
- Three Wishes has the most innocent ingredients but lacks the impressive protein count of the others.
- Magic Spoon falls somewhere in between Ghost and Three Wishes, but with the most nostalgic fun.

The Contenders
Magic Spoon: A Sweet Nostalgia Trip

Taste
With zero grams of sugar and 13 grams of protein per serving, Magic Spoon fruity flavor still captures that sugary “Froot Loop” vibe, although the texture leans soft, slightly gritty—a common trait in whey protein-based cereals. It’s a bit like it’s spent too long in a humid pantry. But even with the nutrient upgrades, it’s a tasty and faithful parody of the real thing.
Nutrition
Each bowl offers 13g protein, 0g sugar, and 4g net carbs. It also features high-quality ingredients like monk fruit and pea protein for sweetness without spiking blood sugar levels. Although the ‘oil blend’ is questionable.
Packaging: The Box
Magic Spoon nails the aesthetic. The box is a nostalgic masterpiece, bringing back all the bright colors and playful fonts of the 80s cereal aisle.
Value
Here’s where Magic Spoon stumbles—$9 for a box that holds only 5 servings. At nearly $2 a bowl, it’s an expensive trip down memory lane.
Serving size 1 cup: 150 calories, 15g carbs, 13 g protein, 0g sugar
Three Wishes: The Healthy, Inoffensive Option

Taste
When it comes to sheer palatability, Three Wishes might take the crown. While Three Wishes has a fruity version in the vein of Magic Spoon’s, I was told marshmallow was their best flavor. So that’s what I’m reviewing here. But rather than tasting marshmallow, I get more of a Honey Nut Cheerios vibe—mellow, soft, and with a hint of vanilla maple.
However, the texture struggles. Like most cereals in the category, it has a soft, slightly stale feel. But it does manage to avoid the gritty aftertaste you get from Magic Spoon, likely because it only packs 8g of protein compared to Magic Spoon’s 13g.
Nutrients
With 8g of protein, 20g of carbs, and just 3g of sugar, this cereal is a great option for those seeking balanced nutrition. Made with wholesome ingredients like chickpeas and tapioca, it provides a natural source of energy without the artificial sweeteners often found in conventional cereals.
A reasonable choice for a nutritious, moderate-protein boost.
The Box
It’s a bit bland. This box (as well as their ‘fruity’ version) could belong to any era, lacking the junky, kid-friendly charm of its competitors.
Value
At $7 per box with 7 servings, it’s a slightly better deal than Magic Spoon, but still not exactly a bargain.
Ghost: Protein Over Taste

Taste
Ghost has some of the best tasting protein powder out there. But their cereal?
On the first bite, it’s crunchy and airy, like a nostalgic nod to Trix cereal. But that illusion doesn’t last. If you happened to get struck by lightning during that first crunch, your final moment on Earth would be delightful. However, if you live to chew another bite, you may wish you hadn’t.
Ghost Protein marshmallow cereal quickly dissolves into a gritty, protein-powder-like texture that’s hard to swallow—literally. Without milk, it’s reminiscent of the infamous cinnamon challenge, only with protein powder.
The marshmallows, though, are spot-on, delivering a Lucky Charms-like sweetness. Unfortunately, that’s about the only thing Ghost got right.
Nutrition
Packed with 17g protein and loaded with ingredients like corn syrup and palm oil, Ghost’s nutrition facts are impressive only in terms of protein content.
This isn’t health food—it’s a protein powder disguised as cereal.
Packaging: The Box
Ghost’s branding (as always) is edgy and cool, throwing it back to an era when sugary indulgence was something to brag about. The box has feel-good vibes, even if the cereal inside doesn’t.
Value
At $9 for 6 servings, it’s pricey. But given the taste, maybe you’ll be glad it’s over after just six bowls.
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The Verdict
If the goal is to replicate the junk cereals of yesteryear, Magic Spoon wins by a mile.
From its awesome packaging to its throwback fruity flavor, it’s the closest you’ll get to reliving your childhood without the sugar rush. It also hits a sweet spot in terms of protein and low carbs.
Three Wishes comes in a close second for overall taste and simplicity. It doesn’t quite capture the nostalgia, but it’s inoffensive and healthier than your typical breakfast cereal.
Ghost? Well, Ghost feels like it’s playing a different game altogether, one aimed squarely at hardcore protein enthusiasts.
If you enjoy the taste of protein powder and don’t mind sacrificing flavor for an astronomical 17g of protein, then it might be worth a try. For everyone else, it’s a distant third.
Final Rankings
- Magic Spoon – The OG king of junk cereal nostalgia with a clean protein twist.
- Three Wishes – Simple, tasty, but lacks impressive protein and that 80s cereal magic.
- Ghost – All the protein, none of the enjoyment.

Michelle is a content creator and certified personal trainer. Proving it’s never too late to reinvent yourself, she’s a former attorney and teacher who loves to do the research so you don’t have to. She takes a deep dive into each topic and writes about her wellness journey here. She loves trying out new workouts, fitness tips, healthy foods, and products to share with you. This native New Yorker recently made the move to the suburbs of Minneapolis, where she lives with her husband, two kids, and two dogs.