High protein cereal is a crisp, lightly sweetened mix of oats, nuts, seeds, and soybeans that you can eat with milk or yogurt. This oven-baked version gets its crunch from toasted ingredients and keeps well for quick breakfasts or snacks.
Ingredients
- 2 cups (180 g) old-fashioned rolled oats
- 1 cup (130 g) roasted soy nuts, unsalted
- ½ cup (60 g) sliced almonds
- ¼ cup (35 g) pumpkin seeds
- 2 tablespoons (20 g) chia seeds
- 2 tablespoons (14 g) unsweetened shredded coconut
- ¼ teaspoon fine salt
- 1 teaspoon ground cinnamon
- 1 large egg white (about 30 g), lightly beaten
- 3 tablespoons (45 ml) maple syrup
- 2 tablespoons (30 ml) neutral oil, such as sunflower or canola
- 1 teaspoon vanilla extract
- ⅓ cup (45 g) chopped dried cranberries or raisins
Instructions
- Heat the oven to 300°F (150°C). Line a large, rimmed baking sheet with parchment paper. The moderate temperature helps dry and crisp the cereal without quickly scorching the nuts or seeds.
- In a large bowl, stir together the oats, soy nuts, almonds, pumpkin seeds, chia seeds, coconut, salt, and cinnamon until evenly combined.
- In a small bowl, whisk the egg white until lightly foamy, about 20 seconds. Whisk in the maple syrup, oil, and vanilla. Pour this mixture over the dry ingredients and stir thoroughly so the oats and nuts are lightly coated. The egg white helps the cereal form crisp clusters; it should not be poured in as a separate layer.
- Spread the mixture in an even layer on the prepared sheet. Bake for 25 minutes, then gently stir and spread it out again. Bake for another 8–10 minutes, until dry and lightly golden. Keep an eye on the coconut near the end, since it can brown faster than the oats.
- Remove the pan from the oven and let the cereal cool completely on the sheet, about 20 minutes. It will crisp as it cools. Break it into pieces, fold in the dried fruit, and transfer it to an airtight container. Because this cereal contains egg white, bake it until dry and crisp; the USDA FSIS safe minimum for egg dishes is 160°F (71°C), so use a food thermometer to check the center of a thick cluster if you make large clusters. For the most even bake, keep the mixture in a fairly thin layer.
Tips
- Use plain roasted soy nuts. Flavored or salted varieties can make the cereal too salty or introduce seasoning that clashes with the cinnamon. If using salted soy nuts, reduce or omit the added salt.
- Mix before baking, fruit after. Dried fruit can become hard or scorch in the oven. Stir it in after the cereal has cooled so it stays pleasantly chewy.
- Let it cool on the tray. Warm cereal may seem soft even when it is baked enough. Give it time to cool before judging its crunch or sealing it into a container.
- Watch the last few minutes. Ovens vary, and nuts, coconut, and small seeds can darken quickly. Take the tray out when the mixture is golden and dry rather than waiting for a deep brown color.
Serving Suggestions
Serve a portion with cold milk, soy milk, or another milk of your choice. For a bowl that stays crunchy longer, pour the cereal over yogurt and add the milk gradually, or keep the cereal separate until you are ready to eat. Fresh berries, sliced banana, or diced apple pair well with the toasted nuts and cinnamon. You can also sprinkle a small handful over a smoothie bowl or use it as a crunchy topping for fruit and yogurt.
A practical serving is about ¾ cup (roughly 75–85 g, depending on how much fruit and cluster formation you have), with milk or yogurt added to taste. The nutrition varies by brands and portion size, so check package labels if you need a precise protein count. This recipe does not include a protein powder; the soy nuts, oats, almonds, pumpkin seeds, chia, and egg white contribute the protein and texture.
Variations
- Make it egg-free: Omit the egg white and use 1 additional tablespoon (15 ml) maple syrup. The cereal will bake into a looser mix with fewer clusters. Stir it once during baking and watch the edges closely.
- Change the nuts and seeds: Replace the almonds with chopped walnuts or peanuts, or substitute sunflower seeds for pumpkin seeds. Keep the total amount of nuts and seeds close to the quantities listed so the cereal dries evenly.
- Use a different sweetener: Honey can replace maple syrup in the same amount, though it may make the cereal brown a little sooner. Check it a few minutes early.
- Choose another dried fruit: Use chopped apricots, cherries, or dates in place of cranberries or raisins. Cut larger pieces into small bits so they distribute evenly through the cereal.
- Add protein powder carefully: For a small change, replace 2 tablespoons (about 15 g) of oats with an equal weight of unflavored or vanilla protein powder. Powder can absorb moisture and alter browning, so avoid adding a large amount without adjusting the wet ingredients and checking the cereal as it bakes.
Storage and Reheating
Cool the cereal completely, then store it in a clean, airtight container at room temperature for up to 5 days. Keep it away from heat and moisture; condensation trapped in the container can soften it. Since this version contains egg white, refrigerate it within 2 hours if your kitchen is warm or if it will not be stored in a dry, airtight container, and use refrigerated cereal within 3–4 days. For longer storage, freeze it in a sealed freezer-safe container for up to 2 months; thaw at room temperature while still sealed, then open once it is no longer cold to help prevent condensation. No reheating is necessary. If you want to refresh cereal that has softened, spread a small portion on a baking sheet and warm it at 275°F (135°C) for 5–8 minutes, then cool completely before eating or storing.
Frequently Asked Questions
How much protein is in homemade high protein cereal?
It depends on the brands used and the weight of your serving. Soy nuts and seeds make this mix more protein-rich than a plain oat cereal, but an exact amount requires calculating from the ingredient labels and weighing your portion.
Can I make it without soy nuts?
Yes. Use roasted edamame if available, or replace the soy nuts with an equal amount of extra almonds, peanuts, or a mixture of pumpkin and sunflower seeds. The protein content and texture will change, and the substitute should be unsalted or have its salt accounted for.
Why is my cereal soft after baking?
It may need more time to dry, or it may not have cooled fully. Return it to a 300°F (150°C) oven for 3–5 minutes at a time, then cool it completely on the tray. Also make sure it is fully cool before storing, because trapped steam softens the mix.
Can I leave out the dried fruit?
Yes. Simply omit it, or add more nuts or seeds in a small amount. The cereal will be less sweet and slightly more savory; you can add fresh fruit when serving instead.
Can I prepare the mixture ahead?
For best texture, bake it and store the finished cereal in an airtight container. If you mix the wet and dry ingredients in advance, the oats can absorb the liquid and the mixture may not crisp as evenly, so bake it soon after combining.
Is this cereal gluten-free?
Oats are naturally gluten-free, but they can be contaminated during growing or processing. If gluten avoidance matters, choose oats and all other packaged ingredients specifically labeled gluten-free, and check the soy nuts and dried fruit labels as well.
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