YIELD1 serving

TOTAL TIME1 min

COOK METHODSee method

EST. / SERVING~210 cal | ~20g protein

Ingredients

Ingredients

28g cereal (1 measured serving — S'mores, Cinnamon Toast Crunch, whatever you like)
1/2 cup Fairlife Fat Free Ultra-Filtered Milk
1/2 serving Opportuniteas Grass-Fed Whey Protein Isolate (unflavored)

You want cereal but need protein. No cooking, no prep, no compromise. +15g protein in 60 seconds.

Method

1.MIX PROTEIN MILK. Add 1/2 scoop unflavored whey isolate to 1/2 cup Fairlife. Shake or whisk until fully smooth. No clumps.
2.POUR. Pour protein milk over 28g measured cereal.
3.EAT. That's it. No cooking, no prep.

SPLIT PLATE SERVING

Adult: Serve the adult portion as described above.

Kid: Serve the kid portion as described above.

If something fails

Milk is clumpy / gritty: You didn't mix properly. Use a blender bottle or whisk hard. Protein goes in milk FIRST, not on cereal. Pro tip: make it the night before so it's not frothy from shaking.

Cereal tastes weird: You used flavored whey. Only unflavored isolate works — vanilla/chocolate ruins the cereal taste.

Feels like too little food: 28g is a real serving. Most people free-pour 3x that. Measure once so you know what a serving looks like.

Kids want more: That's fine — give them a normal portion with regular Fairlife. Don't over-optimize kids.

Storage and reheating

Store: N/A — 60 seconds to make.

Reheat: N/A.

Lasts: N/A — eat immediately, cereal gets soggy.

Estimated nutrition

~210 cal | ~20g protein.

thesplitplate.com/cookbook/protein-cereal-hack

Protein Cereal Hack

Split Cook Method™Breakfast

Protein Cereal Hack

Keep your cereal. Upgrade your milk.

Make this when

You want cereal but need protein. No cooking, no prep, no compromise. +15g protein in 60 seconds.

Total time: 1 min
Yield: 1 serving
Protein / serving: ~20g
Cal / serving: ~210

Flavor target

Your cereal, unchanged. The protein hides in the milk — you don't taste it if you use unflavored isolate.

Ingredients

Single servingYields 1 serving — quantities below make one serving.

Ingredients

28g cereal (1 measured serving — S'mores, Cinnamon Toast Crunch, whatever you like)
1/2 cup Fairlife Fat Free Ultra-Filtered Milk
1/2 serving Opportuniteas Grass-Fed Whey Protein Isolate (unflavored)

Method

1
MIX PROTEIN MILK
Add 1/2 scoop unflavored whey isolate to 1/2 cup Fairlife. Shake or whisk until fully smooth. No clumps.
2
POUR
Pour protein milk over 28g measured cereal.
3
EAT
That's it. No cooking, no prep.

Adult plate | Kid plate

Adult plate

Adult

Same cereal (28g measured) + protein milk: 1/2 cup Fairlife + 1/2 scoop unflavored whey isolate. ~20g protein.

Kid plate

Kid

Same cereal (28g measured) + 1/2 cup Fairlife straight. No protein powder needed. Cereal isn't bad — it's about portion and frequency.

Go deeper

Storage and nutrition

Storage: N/A — 60 seconds to make.

Reheat: N/A.

Lasts: N/A — eat immediately, cereal gets soggy.

Watch the full cook

Brands I use

Cheap, tastes great, comes in a bag — less waste than boxes

Grass-Fed Whey Isolate (Unflavored)

Dissolves clean, no flavor — the only whey that doesn't ruin cereal

Fat Free Ultra-Filtered Milk

Higher protein than regular milk, ultra-filtered so it's smooth

#Breakfast#Snack#No-cook#Zero friction