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Cinnamon Toast Crunch Protein Butter

Protein butter, if you’re unfamiliar, is a lot like peanut butter or cookie butter. It makes a great sweets fix or snack compliment for those concerned with protein intake. Unlike peanut butter, two tablespoons of this protein butter has just 126 calories instead of 190-200 calories.

This particular version combines everyone’s favorite, Cinnamon Toast Crunch, with three other ingredients and is ready in minutes. Let’s quickly run through the ingredients and modification questions before the recipe card.

A protein butter recipe made with Cinnamon Toast Crunch and protein powder that packs more protein and 30% fewer calories than peanut butter per serving.

Ingredients for Cinnamon Toast Crunch Protein Butter

You’ll only need four ingredients—Cinnamon Toast Crunch cereal, protein powder, light butter, and Walden Farms Pancake Syrup. The first two ingredients are kinda non-negotiable, but the butter and syrup can be modified.

Light Butter Alternatives

I mention in the recipe notes that you can reduce the calories by using partial amounts of butter and mixing with unsweetened apple sauce or more sticky sweetener. You could also use pumpkin like I use in my protein cookie dough for one recipe or any other fat source or fat replacement you’d like.

In my healthy Oreo cookie butter, I actually used peanut butter and fat free evaporated milk. You can really play around with the ingredients.

oreo healthy cookie butter

Walden Farms Alternatives

If I’m honest, I don’t love many Walden Farms products, but their pancake, maple, and caramel syrups are fantastic. They also have zero calories.

That said, you could use any sugar free syrup or sticky sweetener like honey in its place. In my salted caramel cheesecake protein oatmeal, for example, I used Torani sugar free salted caramel syrup. That would work great here.

how to make protein butter

How to Make Single Serving Protein Butter

Whether you want to test the waters before making a big batch of protein butter, or you would rather have it fresh than with leftovers, use the scaled recipe below.

This is roughly 1/7th the original recipe:

  • 1/3 C (13g) Cinnamon Toast Crunch
  • 1/3 scoop (10g) Protein Powder
  • 2 tsp (10g) Light Butter
  • 1 tsp (4g) Walden Farms Pancake Syrup

Macros: 126 Calories | 7.2P | 11.6C | 5.2F

cinnamon toast crunch protein butter recipe

What to Eat Your Protein Butter With

As you can see in the image above, apples are a great choice. You could also use rice cakes, in Greek yogurt, other fruits, and honestly anywhere you’d use peanut butter or cookie butter. And I’d be remiss if I didn’t suggest just eating it by the spoonful.

Okay, I think that’s all you need to know. If you have any questions about this protein butter recipe or want to share your own creation, send me a DM or tag me on Instagram @mugsformuscles.

Yield: 14 Servings

Cinnamon Toast Crunch Protein Butter

cinnamon toast crunch protein butter recipe

A 4-ingredient recipe for protein butter using Cinnamon Toast Crunch cereal and protein powder.

Prep Time 5 minutes
Total Time 5 minutes


  • 2 1/4 C (93g) Cinnamon Toast Crunch, or a similar cinnamon breakfast cereal
  • 2 scoops (64g) Vanilla Protein Powder, I used Dymatize 100% Whey
  • 5 Tbsp (70g) Land O' Lakes Light Butter
  • 2 Tbsp (30mL) Walden Farms Pancake Syrup


  1. Add all the ingredients to a food processor, starting with four tablespoons (56g) butter. Depending on the protein powder you use, you may not need the full amount.  how to make protein butter
  2. Pulse until everything is mixed evenly. The image for this step is a great example of needing more butter. Add the fifth tablespoon of butter and blend again.  protein butter recipe step 2
  3. The protein butter should be smooth and easily spreadable. Refrigerate leftovers and briefly thaw before using.  protein butter recipe step 3


  • To save calories, you can try using unsweetened apple sauce or more syrup after the initial four tablespoons of butter to bring the protein butter to the right texture. 
    • If you're using a thicker protein powder like PEScience Select, you may need a bit more butter, apple sauce, or syrup to get the really creamy texture.
  • For best use with leftover protein butter, give it a few minutes to thaw before trying to spread it on anything. You can also microwave the protein butter for 5-10 seconds to soften it before use. 
    • If you'd rather have a single serving, use the following scaled recipe:
      • 1/3 C (13g) Cinnamon Toast Crunch
      • 1/3 scoop (10g) Protein Powder
      • 2 tsp (10g) Light Butter
      • 1 tsp (4g) Walden Farms Pancake Syrup 
      • Macros: 126 Calories | 7.2P | 11.6C | 5.2F 

Nutrition Information



Serving Size

1 Tbsp (16g)

Amount Per Serving Calories 63Total Fat 2.6gUnsaturated Fat 0gCarbohydrates 5.8gProtein 3.6g

More Simple Recipes You Might Like

My Heath Bar single serving protein cookie dough uses light butter and pumpkin to make an unbelievably tasty cookie dough with 13 grams of protein and only 184 calories.

heath bar cookie dough for one

And you need to try one of my favorite breakfasts of all time, the Butterfinger Proats.

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