Three Wishes Cereal Review: Adult-Approved

As a vegetarian, trying to track my macros and increase my protein, I’m always looking for more ways to reach my protein goals. 

Although I don’t often eat breakfast (except for a protein bar pre-workout sometimes) and rarely eat cereal anymore, when I saw Three Wishes Cinnamon Bun Grain-Free Cereal in the aisle of my local Costco, it stopped me in my tracks: high protein, low sugar, low calorie, and gluten-free.

I’m not a nutritionist but I do spend a lot of time researching products. 

I reached out to Three Wishes and they sent me six other flavors to try, and so I did a taste test.

Is it worth the price? And more importantly, how does it taste? I break it all down for you.

This post contains affiliate links. See my disclosure policy for more information. Some products were gifted to me but all opinions are my own.

What is Three Wishes Cereal? 

As a new mom, Margaret Wishingrad was told, as I was, that cereal makes a perfect finger food for toddlers.

However, we all know cereal is not the healthiest option. Normally, it’s high in sugar, full of carbs, basically empty calories with little nutritional value.

So, in 2019, she and her husband launched Three Wishes, a line of low-sugar, high-protein vegan cereals. 

Where Can You Buy Three Wishes Cereal?

Costco Midwest carries Three Wishes, but only Cinnamon Bun Flavor, exclusive to them. 

You can now buy other flavors of Three Wishes at many supermarkets including Whole Foods, Target, and Amazon. 

Three Wishes Cereal Flavors

Three Wishes comes in the following flavors: 

• Cinnamon Bun Flavor (Costco exclusive)
• Cinnamon Flavor
• Strawberry Flavor
• Honey Flavor 
• Cocoa Flavor 
• Fruity Flavor
• Frosted Flavor
• Unsweetened Flavor

I’ve mainly seen Cinnamon, Honey, and Fruity in stores near me. 

Three Wishes also sells limited edition flavors like Pumpkin Spice, S’mores, and Marshmallow. 

Three Wishes Nutritional Information

Protein

Each flavor of Three Wishes contains 8 grams of protein, except for their Cinnamon Bun Flavor which has a whopping 12 grams of protein.

Calories

All of the cereals have 130 calories with the exception of two. (Cinnamon Bun Flavor has just 110 calories and the Unsweetened Flavor has 120 calories). Serving size is 1 cup.

Sugar

The Unsweetened Flavor has 0 grams of sugar, while all the rest have 3 grams. 

Net Carbs

Again, Costco’s Cinnamon Bun cereal comes out on top with just 9 net carbs. The others have 17 net carbs (the Unsweetened Flavor has 14).

To figure out net carbs on your own, in this case, simply subtract the amount of fiber from the total amount of carbohydrates.

Ingredients List

Three Wishes Grain Free Cereal contains simple ingredients like Chickpea, Tapioca, Pea Protein, Organic Cane Sugar, Cinnamon, Natural Flavors, and Monk Fruit. 

Why I Started Eating Three Wishes Cereal

For the past year, I’ve been tracking my macros through both the Cronometer app and the Lumen Metabolism Tracker.

As a vegetarian, my biggest issue is not getting enough protein into my diet.

I started supplementing my meals with protein bars. (My favorites are GoMacro, Aloha, and FitCrunch), eating a ton of cottage cheese, and healthy plant-based healthy options. 

When I know I’m running low on protein, Three Wishes is the perfect snack or dessert.

Tip: to add even more protein, use Ripple Milk (pea protein) which adds another 8 grams instead of my usual almond milk. 

As I’m trying to maintain and gain muscle as I age, protein is key for me. 

If you’re interested in becoming a certified personal trainer, follow my journey, and sign up for ISSA here.

How Does It Taste? 

I recently conducted a taste test of seven different flavors. 

• Cinnamon Bun Flavor (Costco exclusive)
• Cinnamon Flavor
• Strawberry Flavor
• Honey Flavor 
• Cocoa Flavor 
• Fruity Flavor
• Frosted Flavor

You can watch my full YouTube review to see my real-time reactions tasting each flavor. 

Here are my favorites from most to least:

1. Cinnamon Bun Flavor
2. Cinnamon
3. Fruity
4. Cocoa
5. Strawberry
6. Frosted
7. Honey

Favorite Flavors

The Costco-exclusive Cinnamon Bun flavor comes out on top for me.

It tastes almost identical to the Cinnamon flavor but with 12 grams of protein vs. only 8, it’s the clear winner. Plus, it has only 110 calories for a cup.

If I had to compare it to a breakfast cereal, I guess it takes most like a Cinnamon Toast Crunch. 

I’ve. been eating this cereal almost every night as a high-protein dessert.

In terms of taste, the Fruity flavor is my favorite cereal, followed closely behind by the Cocoa flavor. Both are reminiscent of the sugary cereals of my childhood.

The other day in the grocery store, my son asked me to buy Fruity Pebbles. Although he’s now a teen, I’ve deprived him of many junk foods. Poor kid is stuck with a health-conscious mom. I had him try the Fruity flavor and he liked it a lot.

Admittedly, it tastes more like Fruit Loops and surely, not as sweet. The Strawberry flavor is a close third. I’ve been mixing the Cocoa and Strawberry and love that combination.

My daughter says she can taste the chickpea flavor. It reminds her of Hippeas chips that I buy.

Still, I caught my kids grabbing handfuls from each of the Three Wishes boxes the other night. When I asked them about it, I got it’s “OK” which to me means they’re a fan. 

Least Favorite Flavors

The only two flavors I personally do not like are the Vanilla Frosted and the Honey flavors.

Even though it has the same 3 grams of sugar as their boxes, Frosted just doesn’t have a whole lot of flavor to me.

The Honey flavor has a bit of a weird aftertaste. Although I’m ultra-sensitive to that stuff so maybe it’s just me. 

Who is Three Wishes Best For? 

This breakfast cereal was created with little kids in mind, but I think adults will appreciate this brand as much as I do. It’s good for anyone who is: 

• watching their sugar levels
• gluten-free 
• vegetarian or vegan and wants plant-based protein
• soy-free
• dairy-free
• peanut-free
• oat intolerant
• wheat intolerant
• corn intolerant
• rice intolerant
• non-GMO
• kosher

Is Three Wishes Keto-Friendly? 

Those following a Keto diet should not eat Three Wishes cereal as it is high in net carbs. 

Pros and Cons

Pros

• high protein
• low sugar
• vegan
• gluten-free and grain-free
• allergen-free
• peanut-free
• delicious
• low calorie
• filling snack or meal

Cons

• not as sweet as typical sugary breakfast cereals
• not Keto-friendly (high in carbs)
• expensive
• may taste the chickpea flavor

Compared to Other Cereal Brands

Most cereal brands do not have nearly as much protein as Three Wishes. For comparison, I’ve chosen some of the highest-protein cereals.

Scroll through the table below to easily compare the 7 brands.

Special K

Special K (Original)

Special K has

• 150 calories for 1 1/4 cups
• 7g protein
• 29g carbs
• 5 grams of sugar (Three Wishes has only 3 grams).

And, if you opt for Three Wishes’ unsweetened flavored cereal, that one has an incredible 0 grams of added sugar.

Three Wishes are lower in carbs. Even their sweetest flavor, Fruity, has 20 grams of carbs and 3 grams of fiber.

Special K Protein Cereal

Special K introduced a protein cereal has

• 210 calories for 1 1/3 cups
• 10g protein
• a hefty 44g of carbs,
• 9 grams of sugar

So compared to Special K, any of the Three Wishes flavors would be a better choice. 

Cheerios, Rice Krispies, and Corn Flakes

While you might think these popular cereals are healthier choices since they’re unsweetened, they all have only 3 grams of protein. 

Cheerios

Cheerios has:

• 140 calories for 1 1/2 cups
• 3g protein
• 29g carbs
• 2 grams of sugar

Rice Krispies

Rice Krispies has:

• 150 calories for 1 1/2 cups
• 3g protein
• 36g carbs
• 4 grams of sugar

Corn Flakes

Corn Flakes has:

• 150 calories for 1 1/2 cups
• 3g protein
• 36g carbs
• 4 grams of sugar

Magic Spoon

Magic Spoon is a competitor to Three Wishes. Magic Spoon Fruity flavor has:

• 150 calories for 1 cup (compared to Three Wishes Fruity’s 130 calories for same amount)
• 13g protein (compared to Three Wishes Fruity’s 8g protein)
• 15g carbs (compared to Three Wishes Fruity’s 20g carbs)
• 0g sugar (compared to Three Wishes’ Fruity 3g sugar)

Flavor

I have yet to taste Magic Spoon so cannot make a comparison based on flavor. 

Protein

However, in terms of protein, Magic Spoon beats Three Wishes, with 12 to 14 grams per box versus the 8 grams in most Three Wishes cereal (with the exception of the limited Costco edition).

Net Carbs

Magic Spoon is also lower in net carbs, making it a good option for anyone following a Keto diet.

Calories

Magic Spoon cereals have more calories and more fat than Three Wishes, but zero grams of sugar. 

Price

Three Wishes is the less expensive option. For example, you can buy a box of Magic Spoon at Target for $9.99 vs. a Three Wishes box for $6.99.

Buying directly from the companies, a 6-pack of Fruity flavor from Magic Spoon will cost you $54, compared to a 6-pack of Three Wishes Fruity flavor for $39.99.

I’ll have a Magic Spoon review here soon, so be sure to subscribe and not miss any updates.

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Final Thoughts

I find putting them in a storage container is the best way to keep cereal fresh. Although, I’ve been going through these cereals, especially the fruity cereal, at record speed. 

If you don’t want to spend the money on Three Wishes because it is expensive, try adding some Ripple milk to your favorite cereal for added protein. But watch the sugar content of your cereals.

Have you tried Three Wishes cereal? Let us know in the comments.

If you’re intermittent fasting, you may be interested in reading my review of ProLon’s Fast Bars.