4 Ingredient Protein Cereal

Stop buying expensive packaged cereal and make your own homemade protein cereal! Made with just 4 ingredients, there are NO eggs, NO refined sugar, and NO oil needed, and packs in a whopping 20 grams of protein per serving! 

protein cereal

Protein Cereal

I haven’t bought breakfast cereal in years and instead, make my own. My favorite recipes to make are keto cereal, low calorie cereal, and this high protein cereal. 

Since I started working out regularly, I’ve made an effort to hit my daily protein requirements. This has been easy for my lunches, snacks, and dinners, as they are all naturally high in protein.

My biggest downfall was breakfast, which I had always struggled with. Instead of toast or cereal, I switched both of these out in favor of a bowl of high protein cereal!

Does cereal have protein? 

Most cereal, even sugar laden ones like Fruit loops or frosted flakes have some protein in them. Wholegrain cereals like oatmeal and quinoa flakes are naturally higher in protein (5-7 grams of protein per serving) and there are some cereals that have added protein in them, like Special K, Kashi, and Kellogg’s. However, the amount of protein added is still minimal, and most only have around 9 grams of protein per serving.

Luckily, you can easily make your own homemade protein cereal! This protein cereal recipe is crispy and crunchy and perfect with your favorite milk. It needs just 4 ingredients and packs in a whopping 20 grams of protein per serving. This cereal is naturally sweet and full of peanut butter flavor!

As someone who makes an effort to increase my protein intake, having a cereal that is already packed with protein has been a game changer- No need to add a protein shake on the side!

How do you make high protein cereal? 

The Ingredients

  • Oat flour– Don’t waste your money buying expensive packaged oat flour and simply make your own. All it is is ground-up rolled or instant oats. 
  • Protein powder– While any protein powder can be used, I prefer using vanilla or a plain flavored one. There are many blends of protein powder out there so use either a brown rice protein powder (vegan and gluten free) or a casein protein powder. Avoid using whey protein powder as it will yield a sticky batter. 
  • Peanut butter (or any nut or seed butter)– I used smooth peanut butter, but it will work with any smooth nut or seed butter. This holds everything together, and also adds some healthy fats (and satiety!). 
  • Maple syrup– Adds a touch of sweetness but also helps hold the cereal together. Suitable alternatives include agave nectar or honey. 
  • Cocoa powder– Optional, but I love to divide half the dough and folding through cocoa powder in one batch. This adds some fun variety after you add the milk! Use unsweetened cocoa powder., 

The Instructions

Start by adding the oat flour and protein powder into a mixing bowl and whisk together until combined. In a separate and microwave safe bowl, add the peanut butter and maple syrup and microwave in 20-second spurts, until the peanut butter has melted. Whisk with the maple syrup until smooth.

Next, add the wet ingredients into the dry ingredients until a smooth dough remains. If the dough is a little too thick, add a tablespoon or two of water. Divide the dough into two bowls and in one of them, add the cocoa powder and mix well. 

Finally, using your hands, roll up tiny balls of dough and place them on two lined baking trays. Place the trays in a preheated oven and bake at 180C/350F for 10 minutes. Remove the cereal from the oven and let them cool completely. 

high protein cereal

Which is the best protein powder to use? 

The markets are flooded with protein powders, so we’ve broken down the three main ones that can be used! 

  • Casein protein powder– The best protein powder to use, as it helps produce a thick dough. While this protein powder is gluten free, it contains dairy, so be wary of that before using it. 
  • Brown rice protein powder– Plant based and gluten free. Use a good quality brown rice protein powder as cheaper brands have a very earthy texture and flavor. 
  • Whey protein powder– Whey protein typically won’t work unless it is a blend (whey protein and casein protein mixed together). 

Tips to make the best protein cereal recipe

  • Try to form even sized balls of dough. This ensures the cereal will all cook at the same time. 
  • Remove the protein cereal from the oven when they just begin to brown around the sides. They continue to cook as they are cooling down and will firm up beautifully. 
  • If you’d like your cereal to be completely sugar free, use a sugar free maple syrup to hold everything together.

Storing and freezing cereal

  • To store: Like other cereal, this one can be stored at room temperature, in a sealable container or jar. It will keep well for up to 2 weeks. 
  • To freeze: The cereal cannot be frozen in its entirety. Instead, pour single-serving portions of the cereal in ziplock bags and store them in the freezer for up to 6 months. 

high protein low carb cereal

More high protein recipes to try

protein cereal

Protein Cereal (4 Ingredients!)

This high protein cereal is an easy recipe made with no eggs, no sugar, and no dairy! 4 ingredients, it's crispy, crunchy, and packs in over 20 grams of protein!
5 from 17 votes
Print Rate
Course: Breakfast
Cuisine: American
Prep Time: 5 minutes
Cook Time: 10 minutes
Total Time: 15 minutes
Servings: 8 servings
Calories: 220kcal
Author: Arman

Ingredients

Instructions

  • Preheat the oven to 180C/350F. Line a large baking tray with parchment paper and set aside.
  • In a large mixing bowl, combine your oat flour and protein powder and set aside. In a microwave safe bowl, add the peanut butter and maple syrup and microwave until the peanut butter has melted. Whisk into the maple syrup until combined.
  • Add the wet ingredients into the dry ingredients and mix until a thick dough remains. Divide the dough into two and place one portion in a separate mixing bowl. Add cocoa powder to one of the bowls and mix together until combined.
  • Using your hands, roll small balls of dough and place them onto the lined baking tray. Bake the cereal for 10-12 minutes, until the edges are beginning to firm up.
  • Remove the oven from the oven and let the cereal cool completely.

Notes

One serving is a heaping cup (240 ml). 
* Casein protein powder and brown rice protein powder are the best kinds of protein to use. 
** For a lower carb and sugar free option, use keto maple syrup or keto honey
TO STORE: Like other cereal, this one can be stored at room temperature, in a sealable container or jar. It will keep well for up to 2 weeks. 
TO FREEZE: The cereal cannot be frozen in its entirety. Instead, pour single-serving portions of the cereal in ziplock bags and store them in the freezer for up to 6 months. 

Nutrition

Serving: 1serving | Calories: 220kcal | Carbohydrates: 18g | Protein: 20g | Fat: 11g | Sodium: 99mg | Potassium: 229mg | Fiber: 2g | Vitamin A: 36IU | Calcium: 63mg | Iron: 2mg | NET CARBS: 16g
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