Name: Protein crisp cereal
Prep time: 1 min
Ingredients: 125-180 ml (1/2 - 3/4 cup)* milk of choice, to your tastes; 2-4 teaspoons sweetener of choice (I use maple syrup) to your tastes; 30 g (1/2 cup)* soy protein crisps (or more, to your appetite)

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I am not entirely sure this concept needs a recipe, but I am so thrilled with it that I wanted to lay everything out there. I have recently discovered protein crisps and have been experimenting with fun easy ways to use them. As it turns out, the easiest way of all is protein crisp cereal.

This is a 1 minute recipe that tastes like the crispy, perfectly sweet bowl of cereal of your youth. Sure, you can add fruit, yoghurt or any other breakfasty item. However, this cereal is perfect without any extras. I love it for a high protein snack or a high protein post-dinner treat.

Protein crisps are made of soy protein with some rice flour. The mixture is extruded and forms little crispy balls that are high in protein. Whey protein crisps are a new product on the Australian market, but I found they didn’t taste good in this recipe.

A quick search tells me that they are available abroad and that pea protein crispies also exist. I have not tried these so I can’t say whether they taste good here. If you’ve got some, let me know how it goes!

Ingredient notes

So, we need soy protein crisps for this recipe. How many is up to you and your dietary needs. Because I have FODMAP constraints, I generally keep it to the specified 30g (1/2 cup) serving size on the label.

The only other ingredients required are a sweetener of choice and a milk of choice. I used lactose free full fat milk and maple syrup, but you can use whatever you like.

Honey, sugar, sugar replacements, sweet syrups – full sugar or sugar free, it all works. The same goes for the milk – any milk you like works here.

An aerial image of a small ceramic white speckled dish filled with soy protein crisp cereal atop a white marble table

Dietary notes

This protein crisp cereal is gluten free provided you buy a gluten free brand. The brand I have used (Wellness Road) and the other commonly available brand in Australia (Fresh Life) both use rice flour as the flour component.

It seems that pea protein crisps also exist, so you might try those if you need a vegan or dairy free and soy free option. As discussed, I tested the whey protein crisps in this recipe and they didn’t taste good. They became mushy quickly and had a pasty taste.

In terms of whether they are low FODMAP, the jury is out. Monash doesn’t have an entry specifically for soy protein. FODMAP Friendly says that soy protein isolate is low FODMAP in serves of up to 67g. The soy protein crisps I am using are made of 60% soy protein isolate. This means there is approximately 40g soy protein isolate in a 67g serve of the cereal. With that in mind, you can hypothetically eat up to 111g of soy protein crisps to eat 67g of soy protein isolate total. Of course, assess your own tolerances.

Flavour options for your protein crisp cereal

The world is your oyster when it comes to adding flavourings here. However, I have tried using Rokeby high protein chocolate milk and it worked very nicely. It wasn’t quite chocolatey enough to be a Cocoa Pop dupe, so I added 1 teaspoon of cocoa with 2-3 teaspoons hot water to bloom it. I then used the Rokeby high protein chocolate milk and a bit of extra maple syrup to sweeten.

You could play around with honey for a very loosely Crunchy nut flavour. Of course, you can mix the protein crisps into a cereal (Crunchy Nut, for example) and then sweeten to taste if needed. You can add a small amount or 30g (1/2 cup) and beyond.

A close up side on view of protein crisp cereal in a white ceramic bowl

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