Cinnamon Toast Crunch Protein Waffles: 27g Protein

By Jon Klipstein, U.S. Army Combat Veteran & Founder of Die Tryin Co., and David Ortiz, Recipe Developer & U.S. Army Combat Veteran

SATURDAY MORNING NOSTALGIA, ACTUALLY MACRO-FRIENDLY

Cinnamon Toast Crunch was the most-eaten cereal of your childhood for a reason. The combo of warm cinnamon, sweet glaze, and crunch is dialed. This waffle takes that same hit and lands it in 27g of protein and ~230 calories with toppings. Same base as our Fruity Pebbles canonical recipe — different cereal on top, different memory it triggers.

Originally developed by DTC athlete and chef Alicia Jameison (more credit at the bottom).

CINNAMON TOAST CRUNCH PROTEIN WAFFLE

Yield: 1 waffle · Prep: 2 minutes · Cook: 3–4 minutes

Macros (estimated, with toppings): ~230 cal · 27g protein · 23g carbs · 3.5g fat

Waffle ingredients

• 1 scoop Post Iso Cinnamon Cereal (Vanilla Cream works as a sub)
• 20g liquid egg whites
• 1/2 tsp baking powder
• 2 tbsp water
• Cooking spray

Toppings

• 4 tbsp sugar-free maple syrup
• 2 tbsp sugar-free whipped cream
• 10g crushed Cinnamon Toast Crunch cereal

Instructions

1. Preheat your waffle iron and spray with cooking spray.
2. In a small bowl, whisk together the Post Iso, egg whites, baking powder, and water until smooth. Batter should be thick but pourable — add 1 more tbsp water if it's stiff.
3. Pour the batter into the waffle iron and cook 3–4 minutes until golden brown.
4. Transfer to a plate. Drizzle with sugar-free syrup, top with whipped cream, finish with the crushed Cinnamon Toast Crunch for crunch.

WHY THIS RECIPE WORKS

• Whey isolate is the entire structure. No flour, no oats, no banana — just whey + egg whites + baking powder. Strips the macros way down so you have room for the cereal-and-cream toppings.
• Post Iso Cinnamon Cereal doubles up the cinnamon hit. The whey itself carries cinnamon cereal notes, so the crushed Cinnamon Toast Crunch on top reinforces instead of fighting it. Vanilla Cream works fine as a sub if Cinnamon Cereal is sold out.
• 10 grams of cereal is enough. A standard serving of Cinnamon Toast Crunch is ~30g. We use 10g as a topping — you get the iconic crunch and cinnamon-sugar coating without the full carb spike.
• Baking powder = real waffle rise. Skip it and you get a flat protein puck. The 1/2 tsp is what makes this a waffle.

FLAVOR VARIATIONS

The base waffle stays the same — swap the cereal-and-topping combo:

• Fruity Pebbles — see the Fruity Pebbles waffle recipe (the canonical of this cluster).
• Plain cinnamon banana — skip the cereal, see our cinnamon protein waffles for the mashed-banana version.
• Cocoa Pebbles — swap Post Iso Cinnamon Cereal for Chocolate Bar; top with 10g crushed Cocoa Pebbles + sugar-free chocolate syrup instead of maple.
• Cookie Crisp — top with 10g crushed Cookie Crisp + sugar-free vanilla syrup; great with Vanilla Cream Post Iso.
• Cinnamon roll — skip the cereal, top with the cream cheese protein glaze from our cinnamon roll pancakes recipe.

WHERE THIS FITS IN THE PROTEIN WAFFLE CLUSTER

This is the Cinnamon Toast Crunch variant of our protein waffles canonical recipe. Same five-ingredient base — different cereal on top, different flavor memory. The canonical recipe links to all the cereal variants if you want to bounce around the cluster.

Hitting your protein target gets a lot easier when breakfast actually contributes. The International Society of Sports Nutrition's position stand recommends 1.4–2.0g of protein per kg of bodyweight daily for active people (ISSN, 2017). One waffle = 27g toward that target before 9 a.m.

FREQUENTLY ASKED QUESTIONS

Can I use a different protein powder?

Whey isolate is non-negotiable here. Without flour, the structure depends on the protein cooking smooth. Whey concentrate clumps, casein turns rubbery, plant proteins crumble. Post Iso — Cinnamon Cereal flavor is the natural match.

Can I skip the cereal topping?

Yes — drops macros to roughly 190 cal / 27g protein / 13g carbs / 2.5g fat per waffle. Still tastes cinnamon-forward thanks to the Post Iso flavor.

What if I don't have a waffle iron?

Same batter works as pancakes — cook in a non-stick pan over medium heat, 2 minutes per side. Texture is slightly less crispy but macros are identical.

Can I make a bigger batch?

Yes — scale 3x: 3 scoops Post Iso, 60g egg whites, 1.5 tsp baking powder, 6 tbsp water. Makes 3 waffles. Freeze leftovers and pop in the toaster.

Why is mine too dense?

Either skipped the baking powder or the batter was too thick. Add 1 more tbsp water — batter should pour off the spoon, not plop.

How do I store leftovers?

Wrap waffles in plastic and freeze for up to 2 months. Add the cereal topping fresh when you reheat — pre-topped cereal goes soggy in storage.

RECIPE CREDIT

Original recipe by DTC athlete and chef Alicia Jameison — follow her on Instagram @savaaagesurvivor for more protein-friendly recipes. She also created our Fruity Pebbles protein waffles and Reese's protein cheesecake bars.

READY TO GEAR UP?

This whole recipe runs on a clean-tasting protein powder. Post Iso Cinnamon Cereal — 24g protein, 110 calories, DigeZyme enzymes, doubles up the cinnamon-cereal flavor in this batter. Grab a tub.

More waffles + breakfast in the cluster: Fruity Pebbles protein waffles (the canonical), cinnamon protein waffles, cinnamon roll pancakes, cinnamon protein pancakes, protein cinnamon rolls, protein french toast, or pumpkin protein overnight oats. Want to nail your daily macro number? Start with the guide to counting macros. Not sure where to start? Take the quiz.

ALWAYS FORWARD.