Crunchy Protein Spoonful's for cereal, yogurt and salads!

How about a nutty, crunchy topping that is also high in protein? An easy to make and keep topping for cereal, salads and yogurt? Crunchy Protein Spoonful's is a trio of seeds and nuts that is exactly that! Just three simple ingredients that taste great together! Honestly we will need to make another batch soon, this one is almost gone...

When it comes to breakfast, I am a hard one when it comes to change.

I have been eating oats in one form or another for almost a decade, and for me, this works! So well that I have lowered my cholesterol, which was a seriously wonderful added bonus! But I really eat oats for another reason, eggs in the morning simply do not stay with me, I am starved in about an hour. My system needs high quality whole grain carbohydrates to keep me going. But I have also noticed in the last few months that I need a bit more protein than a bowl of oats provides. It seems we all need more protein as we age for vibrant health. And my health is something I plan on enjoying for as long as is possible!

I have already shared my process for cooking oats with the addition of an egg. And while this might seem odd, many folks stir a raw egg into their oats right before eating them for that added protein delivered via a quality high fiber carb, to keep them going. Cooking your oats in milk or part milk and part water would add additional protein, but have I only consume limited amounts of fresh milk since infancy. Just like my Dad, I do not digest milk as easily as most folks do. This includes all fresh milk products, including cottage cheese.

But I knew, I needed more protein.

Why? Breakfast just didn't stick with me! And while we are definitely carnivores in this Tiny House, I routinely use the protein found in plant based foods to get our daily needs for protein met. We actually eat a lot of plant based protein such as beans and lentils along with many different seeds and nuts. They are needed (and enjoyed!) for all of the granola recipes found at Scratch Made Food!. And for me, snacks are often a handful of nuts, or peanut butter on a whole grain cracker.

For some time now I have been enjoying toasted hemp hearts on different breakfast foods. Like this bowl of oats with blueberries or these delicious baked pancakes. After enjoying these two breakfast favorites, time and time again, it seemed only natural to come up with a crunchy topping to keep on hand for my morning bowl of oatmeal. But also one that could be sprinkled on yogurt or a tossed salad, even something as simple as a cut avocado! And I think I found it in this delicious, crunchy trio!

I thought I would share the protein breakdown of the ingredients listed:

Hemp hearts, about 60 grams of protein in this recipe. Via Healthline.

Pumpkin Seeds, about 6 grams of protein in this recipe. Via WebbMD

Walnuts, about 6 grams of protein in this recipe. Via Healthline.

I enjoy this crunchy topping for variety, delicious flavor and the added protein. It is as the name says, Crunchy Protein Spoonful's for you and your family.

Some additional thoughts on this recipe:

We use sprouted pumpkin seeds. For those using raw seeds, pan toast for a few minutes over medium heat until fragrant. Remove and set aside until needed.

I break the walnut into small chunks, this helps to keep them dispersed in the mixture.

Ingredients needed for this recipe:

hemp hearts
sprouted pumpkin seeds
walnuts

You will also need the following:

medium sized sauté pan
silicone spatula
measuring cups
storage container with a tight fitting lid

Now we are ready to begin!

Crunchy Protein Spoonful's

by the seat of my pants!

UPDATED: 04.14.2025

1/2 c hemp hearts

1/4 c sprouted pumpkin seeds

1/2 c walnut pieces.

If using raw pumpkin seeds, toast them in the pan over medium heat until fragrant. Remove and set aside until needed.

Place the hemp hearts in the sauté pan and begin toasting them over medium heat, stirring constantly until light golden brown. Once the hemp hearts dry out, they will toast to a golden brown very quickly!

Add the pumpkin seeds, and continue to toast, stirring constantly for 1 minute.

Add the walnut pieces, and continue to toast while stirring until the entire pan is golden brown and fragrant. Remove from the heat, and stir for another minute or two as the pan cools.

Store in a container with a tight fitting lid.

Storage options for Crunchy Protein Spoonful's. Store at room temperature for up to two weeks. You may also store in the freezer for a longer storage time. This mixture does not freeze together and will spoon out perfectly even when frozen.

UPDATE: For your convenience, a "copy and paste" version of Crunchy Protein Spoonful's has been included below.

You may also enjoy:

Glorious Granola, Eight Delicious Recipes to Make for Breakfast!

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Printable "copy and paste" version: