Sugar Free Protein Cereal

GF V SF Apr 13, 2025

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Most cereals are bowls of sugar, containing little nutrients and nothing but empty calories. In comparison, this high protein cereal nearly has protein bar macros, healthy fats, and no added sugar. It's a little dry on its own, making it perfect for soaking up milk in your morning bowl. Or double up on protein by using either Greek yogurt or a protein shake as your milk; may I suggest Simple Protein Shake, CopyCat Core Power Protein Milkshake or Probiotic Chocolate Kefir?

- 1 large (34 g) Egg whites
- 2 tbsp (32 g) Natural peanut butter
- 2 tbsp (30 g) Unsweetened almond milk
- 1 tsp (5 g) Vanilla extract
- 1 tsp (5 g) Liquid monk fruit
- 1 tsp (3 g) Cinnamon
- 2 scoop (60 g) Whey protein powder, unflavored
- 1 cup (80 g) Rolled oats

1. In a large bowl, beat your egg white with a hand mixer until soft peaks form

2. Mix in the rest of the ingredients with a silicone spatula - peanut butter (any nut/seed butter will work), almond milk (any milk will work), vanilla extract, liquid monk fruit, cinnamon, whey, and rolled oats

3. Add your raw mix to an air fryer liner

4. Air fry at 300F for 10 minutes. Transfer to a wire rack to completely cool before breaking into small chunks with your hands

https://www.poormanprotein.com/recipes/protein-cereal

Description

 Most cereals are bowls of sugar, containing little nutrients and nothing but empty calories. In comparison, this high protein cereal nearly has protein bar macros, healthy fats, and no added sugar. It's a little dry on its own, making it perfect for soaking up milk in your morning bowl. Or double up on protein by using either Greek yogurt or a protein shake as your milk; may I suggest Simple Protein Shake, CopyCat Core Power Protein Milkshake or Probiotic Chocolate Kefir?

Time

Prep Time:

10 minutes

Rest Time:

30 minutes

Cook Time:

10 minutes

Total Time:

50 minutes

Cost

Total Cost:

Cost per Serving:

$0.59

Ingredients

Serving(s)

1 large Egg whites
2 tbsp Natural peanut butter
2 tbsp Unsweetened almond milk
1 tsp Vanilla extract
1 tsp Liquid monk fruit
1 tsp Cinnamon
2 scoop Whey protein powder, unflavored
1 cup Rolled oats

Instructions

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1. In a large bowl, beat your egg white with a hand mixer until soft peaks form



2. Mix in the rest of the ingredients with a silicone spatula - peanut butter (any nut/seed butter will work), almond milk (any milk will work), vanilla extract, liquid monk fruit, cinnamon, whey, and rolled oats



3. Add your raw mix to an air fryer liner



4. Air fry at 300F for 10 minutes. Transfer to a wire rack to completely cool before breaking into small chunks with your hands

Nutrition Facts

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Servings: 4

Serving Size: 2 oz (56 g)
Calories: 191

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Total Fat: 6.8g (9 %)
 Saturated Fat: 1.5g (8 %)
 Polyunsaturated Fat: 1.3g
 Monounsaturated Fat: 2.5g
Cholesterol: 34mg (11 %)
Sodium: 71mg (3 %)
Total Carbohydrate: 16.9g (6 %)
 Fiber: 2.9g (10 %)
 Net Carbs: 14.0g
 Total Sugar: 1.4g
  Added Sugar: 0.0g (0 %)
Protein: 17.0g (34 %)

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Vitamin B12: 0.36mcg (15 %)
Vitamin D: 0.07mcg (0 %)
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Calcium: 116mg (9 %)
Iron: 1.27mg (7 %)
Magnesium: 98mg (23 %)
Potassium: 195mg (4 %)

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Glycemic Index

:

35.4

Glycemic Load

:

5.6

Sources of Inspiration

https://theproteinchef.co/protein-granola-recipe/#recipe

https://www.youtube.com/watch?v=YUwV2s2lggk&list=LL&index=3

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