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Maple Cinnamon CEREAL No Bake Bites


Made. With. Healthy, keto-friendly CEREAL.

Listen, cereal might be one of the best creations on the planet. We all love it. And if you don’t you’re lying. Find me the person who disagrees with me and I’ll be sure to slap them in the face.

As someone who used to polish off a box of cereal after dinner every night, it was a struggle to give the stuff up for the better part of the last 10 years.

I know. No cereal for Em. I’m basically un-American. But 90% of the stuff is crap. It just is. Which is also why it’s so damn good. But now, in the fad diet crazed world we live in, we’re starting to see better and cleaner options.

Today is a good day. It’s lightly raining and I lightly love it. Yesterday I was stressed out. Every day is one day closer to however this whole situation is going to play out. And we don’t know how it’s going to play out. I know that you know that no one has yet to really know anything, ya know?

I, like many, have bigger things on my mind. Weighing all options and formulating plans A, B, and C. Asking myself the big questions. The big, life questions. Not just the work, bills, open, reopen, protocols, this, that questions. Although of course those are there too. But using this time to really think about… yeah the big stuff.  And talking it out with those closest to me.

Yesterday I talked through a lot of it with my mom and my sister and it left me all worked up, of course. Because there are no answers right now, but a lot of ideas. And even though the conversations are stressful, I know I have to keep having them. I’m not one to run down the safe and familiar path just because it’s comfortable. And I don’t want to do that now. But I also don’t want to make the too-fast, irrational decision. So I’ll keep having these tough talks. And hashing out all the if/then, ‘what if’ situations.

I think we all know that nothing will feel great when we open things back up. Starting the reopen process and continuing on that process for months to come will suck and be weird and we’re just going to have to deal with that. It is what it is.

But what if you’re in the camp of you think you want to go back (because what else would you do), but can you? Do you really want to? What about long term? Are you thinking long term? All these weeks of being in my own head, wondering about where I am, where I want to be, the moves and decisions I’ve already made, and the person I want to keep becoming. We’re all going to be starting over in a sense. There’s no “picking up where we left off” anymore. There’s picking up with what we have in this new normal and putting the pieces back together. But we can do that anywhere. We can start over, and pick up the pieces anywhere.

Whatever plans or goals you always had for yourself before we went into lockdown haven’t necessarily changed. But man have we been forced to take a hard pivot perhaps. For me it’s sped some things up, and threw a massive wrench into others. This lovely jerk known as the Corona Virus has thrown our expectations out the window and decided to write this narrative for us. One we wanted to control, to write for ourselves. It has forced these thoughts, questions, and feelings to light in a way that we didn’t expect or foresee whatsoever. But if anything it’s provided time. To really question and think through these tough and big aspects of life.

If you’re into that kinda thing. Which I am.

I say all of this and get it out there because that’s all I know how to do right now. These are the thoughts and questions I wrestle with every moment of every day. And have been long before this lock down began. And I realize I’m not alone here and these questions will vary from person to person, job to job, industry to industry. But right now this is where I’m at. And Jerry.

Actually Jerry’s on my bed, curled on top of the sweatshirt I worked out in earlier.

I dunno. I have no answers, clearly. Just a lot of questions. And yesterday I let them work me up into a tizzy and today I’m just sitting contently with them. So. We’ll see I guess. Day by day.

Ok enough of that. Back to the protein balls. For this bite sized treat, I wanted to find a way to steer clear of using oats or unnecessary flours. Enter: cereal. When you grind up the cereal, any cereal really, in a food processor or blender, or hell put it in a bag and go after that thing with a blunt instrument, then you get little crumblies that can serve as your flour/oats/binder! Voila. How easy was that?

Catalina Crunch is my new favorite obsession. I’m weird and snack on it mostly dry just like I would my favorite grain free granolas, but with more protein and less fat. And sometimes all those nuts and seeds are tough on the stomach. My diet is trial and error and when I try something new I give it a second to see how my body really feels afterwards. Catalina Crunch has proven to feel just fine on this ol’ tum tum. Other brands like Magic Spoon are also on board the high protein, keto friendly, *insert fad diet same here* trend. But that one, while delicious, is whey protein isolate based and I know my body isn’t great with too much whey.

You could really use anything here. Whatever cereal you have. I’d recommend something honey, cinnamon, maple, anything more warm and sweetly spiced.

I churched them up with some maple syrup because maple is my favorite, and added more cinnamon because I like to party. They’re chewy and rich from the dates and made with less than five ingredients. A perfect little snack and lovely with a cup of coffee. This recipe makes about 6 little bites. Not a lot. Because it’s only me and also, if I have too much in the house, I’ll eat all of them. And also also, we’re rationing over here people.


Cereal Protein Bites

poppable treat made with finely ground cereal, dates, and almond butter
Prep Time 10 mins
Cook Time 5 mins
Course Snack
Servings 6
Calories 138 kcal


  • Food processor or blender


  • 1/2 cup cinnamon or honey flavored cereal finely ground
  • 1/4 cup natural almond butter* sub peanut butter
  • 4 dates pitted
  • 1 tbs maple syrup *optional
  • 1 tsp cinnamon
  • pinch salt
  • 1 tbs almond flour* see notes


  • Put cereal into a blender, food processor, or plastic bag and pulverize until ground up nice and small. This is taking the place of oats or flour that you would typically see in a no bake protein ball!
  • Remove cereal and add dates to the blender or food processor and process until they break down and become one thick ball
  • Add nut butter, maple syrup, cinnamon, dash of salt, and cereal all into the food processor and let it go!
  • You want the mixture to come together when you press it firmly with your fingers. If it's too soft or runny, depending on the type of nut butter or maple syrup, sprinkle in the tablespoon of almond flour to bring it together.
  • Form into 6 small bites and refrigerate!*


*I used a thicker natural grind almond butter. You can sub for any nut butter you have. If you use a runnier peanut or almond butter, keep the almond flour or extra cereal nearby if the mixture is too wet at the end!
*Use almond flour, protein powder if you have it, or more cereal if the mixture is too wet. 
*This can easily be customized. Add whole nuts or seeds of more crunch. I like my bites like softer no bake cookies so that's what this is!






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