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Protein Muddy Buddies

Protein Muddy Buddies

Protein Muddy Buddies are a delightful, guilt-free twist on a classic snack, perfect for satisfying cravings while boosting your daily protein intake.
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Prep Time 10 minutes
Cook Time 5 minutes
Cooling Time 30 minutes
Total Time 20 minutes
Course: Snack
Ingredients Equipment Method Notes

Ingredients
  

  • 1 cup whole-wheat cereal (like Chex or Cheerios)
  • 1/2 cup protein powder (whey, casein, or plant-based, unflavored or vanilla recommended)
  • 1/4 cup unsweetened cocoa powder
  • 1/4 cup natural peanut butter (or almond butter, sunflower seed butter)
  • 2 tablespoons honey (or maple syrup, or agave nectar)
  • 1 teaspoon vanilla extract
  • 1/4 teaspoon salt
  • 1/4 cup powdered sugar for dusting (use sparingly for a lighter option)
  • 1/4 cup chopped nuts (peanuts, almonds) or seeds for added texture and nutrients.

Equipment

  • Large bowl
  • Medium Bowl
  • Microwave-safe bowl or saucepan
  • Baking Sheet
  • Parchment paper

Method
 

  1. In a large bowl, combine the whole-wheat cereal. This forms the crunchy foundation of your Protein Muddy Buddies.
    1 cup whole-wheat cereal
  2. In a separate medium bowl, whisk together the protein powder, unsweetened cocoa powder, and salt. Make sure these dry ingredients are well combined to ensure an even coating later.
    1/2 cup protein powder, 1/4 cup unsweetened cocoa powder, 1/4 teaspoon salt
  3. In a microwave-safe bowl or a small saucepan over low heat, gently melt the peanut butter, then stir in the honey (or your chosen liquid sweetener) and vanilla extract. Heat just until the mixture is smooth and pourable, but be careful not to overheat or boil.
    1/4 cup natural peanut butter, 2 tablespoons honey, 1 teaspoon vanilla extract
  4. Pour the warm peanut butter mixture over the cereal. Stir gently until the cereal is evenly coated.
    1 cup whole-wheat cereal, 1/4 cup natural peanut butter, 2 tablespoons honey, 1 teaspoon vanilla extract
  5. Sprinkle the protein powder and cocoa mixture over the coated cereal. Toss gently until all the cereal pieces are thoroughly coated with the dry ingredients.
    1 cup whole-wheat cereal, 1/2 cup protein powder, 1/4 cup unsweetened cocoa powder
  6. If you are using chopped nuts or seeds, add them now and toss gently to distribute them throughout the mixture.
    1/4 cup chopped nuts
  7. Spread the Protein Muddy Buddies in a single layer on a baking sheet lined with parchment paper.
  8. Once slightly cooled (but still a little sticky), you can lightly dust your Protein Muddy Buddies with powdered sugar, if desired.
    1/4 cup powdered sugar
  9. Allow the Protein Muddy Buddies to cool completely at room temperature or in the refrigerator for about 30 minutes until they are firm.

Notes

Store in an airtight container at room temperature for up to 3-4 days. For longer storage, freeze for up to 2-3 months.