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Cream of “Wheat” cereal

By September 15, 2013December 3rd, 2020Appetizer and Sides, Breakfast, Vegetarian

Cream of Wheat Cereal

Oh, my goodness! This adaptation of Cream of Wheat Cereal tastes awesome! I liked it better than B&G Brand! And it was fast and simple to make. What an easy way to send your kids off with a healthy protein-filled breakfast!

Cream of wheat cereal

 1 cup of instant CREAM OF WHEAT, prepared with water is 128 calories and 27 grams of carbs, and very little protein.

If you prepare it with 1 cup of skim milk…it totals 218 calories and 39 grams of carbs; which turns into 9.75 tsp of sugar in our bloodstream, increasing insulin fast because there was no fat consumed. Fat is the only macro-nutrient that can slow an insulin spike from happening. Why is this important? Insulin is a fat-storing hormone and can cause a bunch of different health issues including an increase in triglycerides!

¾ cup of warm unsweetened vanilla or chocolate almond milk (or coconut milk)
1-2 tsp psyllium husk
1 scoop vanilla or chocolate (egg white or whey) protein powder
1 TBS vanilla extract
1 drop of stevia glycerite
½ tsp of nutmeg
½ tsp cinnamon
Optional: you can add some coconut flakes, nuts or peanut butter to this recipe.

Combine warm milk, whey, stevia, cinnamon and nutmeg (and other toppings) in a bowl. Stir well and let sit for a few minutes until the “oatmeal” thickens. Makes 2 servings.  Enjoy!

Traditional Cream of Wheat with Skim Milk = 193 calories, 0.7g fat, 10g protein, 36.7g carbs, 1.2 fiber
“Healthified” Cream of Wheat = 172 calories, 4.6g fat, 14.8g protein, 17.4g carbs, 12.9g fiber

More recipes and tips like this can be found in: The Art of Eating Healthy: Sweets. Thanks SO much for your support!

Cream of wheat cereal

Testimony of the Day

Another wonderful testimonial posted on my new Forum. You can go HERE to share your story too!

“I found Maria Emmerich Blog and books in 2012. I was hooked! I signed up for Maria’s Email Support and Nutrition Planning package mid-February 2013. Best investment I ever made! She helped me every step of the way to get things started and she really cares about you!

I started in March and the first 7 days I dropped 16 pounds! I was shocked! Within the first month, I dropped 23 pounds; my skin had cleared up and was looking great. I noticed my hair had stopped falling out, no more hair filled brushes! All my body pain/aches were gone and my mood swings had stabilized! I felt normal for the first time in my life!

By June 7th I reached my first goal of 50 pounds lost which was reached 5 weeks and 2 days before deadline I set for this goal! And I did it without exercise. I feel great and I am ready for my next goal: 66 pounds, start exercising and able to jog a 5k by Christmas!

It has been a real learning process and I have had my ups and downs but I know Maria will always be there for me. I have learned so much and still growing. I am one of those people that have to learn everything the hard way. I now know what slows and stops my weight loss. Maria told me it would happen if I ate this or that but I had to eat it and learn it for myself. I guess that’s just how I roll! Maria has been a real blessing in my life.

Started 315 pounds

as of July 7th 265 pounds”

Way to go Teresa!! Keep up the great work!

Maria Emmerich

Maria is a wellness expert who has helped clients follow a Ketogenic lifestyle to heal and lose weight for over 20 years. She has helped thousands of clients get healthy, get off medications and heal their bodies; losing weight is just a bonus. She is the international best selling author of several books including "Keto: The Complete Guide to Success on the Ketogenic Diet.".


  • Lucy says:

    I LOVE Cream of Wheat! I think it’ because of the fond memories w/my Mother.

    Thanks for the recipe-I think I’ll whip me up a bowl for dinner!

  • Anonymous says:

    Yum, sounds delish! One question… I’m currently trying to eat a balance of protein, carbs, and fat for every meal and snack. What are flax seeds considered, a carb or a fat? Thanks so all your amazing recipes! Love Jay Robb protein! (Oh, that reminds me of one more question… does it matter if we use his egg white protein for your recipes instead?) Thanks again! Shannon

  • Flaxseeds are both;) egg white is an option for those allergic to dairy;)

  • Carol says:

    This is very tasty, however, it did not thicken. What did I do wrong? I added a 3rd TBSP of flax meal and it still was drinkable.

  • Hmmm, ground flax and whey are known to be thickeners, even egg replacers in recipes. Did you let it sit for at least 5 minutes?

  • Carol says:

    I did let it sit. I will not give up b/c it was very tasty and healthy. I will try another brand of whey protein. (I have a few as it is the best one for me since my RNY). Thanks for your response.

  • Carol says:

    Maria, all of my whey protein is “isolate” not concentrate (b/c it is the most absorbable for the post RNY). Could this account for lack of thickening?

  • There could be a connection…not sure…

    Are you using freshly ground flax?

  • Carol says:

    I had just purchased flax meal from Whole Foods and used that. Perhaps that is it. I’ll keep trying. Thanks

  • Trixie says:

    Okay Maria, I was skeptical about this one. I made it this morning w/ ¾ cup of warm unsweetened vanilla almond milk
    2 TBS freshly ground golden flaxseeds
    1 scoop vanilla whey protein (Jay Robb)
    1 TBS vanilla extract
    1 drop of stevia glycerite
    ½ tsp cinnamon
    1/4 tsp of xanthan gum
    3tbsp unsweetened shredded coconut
    WOW!!! I can’t belive how good it turned out. It was like real oatmeal! I can’t wait to try out a chocolate variation:)
    Thank you!

  • Susiej says:

    Love this! comfort food at its best. Can you put all the ingredients together and warm on the stove? Can you make it in a crock pot?

  • Thanks Susue! It doesn’t really need to cook but you could warm it in a crockpot.

    Happy eating!

  • April says:

    I have ground flax “meal”. Do I need to run it through my grinder again to make it finer?

  • When you grind flax fresh, the cereal thickens better. You also get the omega 3’s from flax only when it is ground fresh. BUT you can still try this cereal with your flaxmeal…I’m sure it will still taste great!

    Happy Eating!

  • alex says:

    It sounded weird, but it was really delicious and so filling that I couldn’t finish it. I didn’t have any milk in the house and it was still delicious with plain water. Thanks for the recipe!

  • Thanks Alex! I’m SOOO happy you liked it!

  • Anonymous says:

    I made this just as you have it and it turned out great! I loved it and yes it was filling! Maybe the size of the scoop impacts the results?

  • YUM! I just made some “cream of wheat” for my daughter! I used water instead of almond milk, and I used coconut and almond flours instead of flax. Very yummy! AND EASY! YAY!

  • K.Chong says:

    I have the jay robb individual packets – do you know if I use the whole packet or just half to equal “1 scoop” ? Thanks!!! 🙂

  • One packet is one scoop.

    Let me know if you like it!

  • K.Chong says:

    So I had coconut flour & almond flour (no ground flax) I’m sitting in a hotel and just brought all the ingredients knowing I probably wouldn’t be able to eat the breakfast downstairs. SO GOOD. I added Nature’s hollow sugar free maple syrup and mountain berry preserves on top. Yum! Thanks for this great recipe!

  • How much does this make? And do the golden ones make it taste much different? Got tons of the regular and haven’t got the golden in a while-wonder if it would work in this too or how it would taste hmmm

  • This looks good, so need to get Jay Robb and other things and will do. Gonna put golden flax on my list too since I seen a bunch with it and not the regular flax

  • Chrisi says:

    Yummy, had this for breakfast this morning. The nutmeg was a little stronger than I like, but even with that it was really good. Thank you for the great recipe!

  • The Riddells says:

    This was my first time using flax seed and psyllium husk. The batch I made tasted good but had lumps in it even though I stirred very well. This was my first time to grind flax seed. I used a coffee grinder for about 10 seconds. Is there a reason my cream of wheat turned out so lumpy? Thank you for your blog. I am learning so much and even though I thought the breakfast cereal was lumpy, my two young kids didn’t seem to mind and ate it all up!

  • Any sha says:

    It may be the protein. That can clump if too much added at once. Try mixing the protein powder with your liquid choice in a bullet or some blender..then add other ingredients. I have made this without the protein before and it is still good but i def like the idea of adding the protein to it. Will have to try a bowl soon.

  • Kimberly says:

    Any idea on what to do in place of the flax? I don’t have a coffee grinder, and it isn’t in the budget for one for a few months, but I’d loooove to try this… I’ve been an oatmeal fan from way back (I love to eat it the way my grandma always did: covered in white sugar and drowning in milk… yikes!)

  • Janis says:

    I don’t have Stevia Glycerite, but I have some Swerve…Do you know how much Swerve would equal 1 drop of Stevia?

  • Denise says:

    I just picked up a copy of the your book, but the recipe for the Cream Of Whey is different. Which one is correct?

  • Made this using LSA mix (ground linseed, sunflower and almonds) instead of flax because that’s all i had -turned out great! This will be great in winter when i’m wishing i could have porridge!

    Thanks again Maria!

  • Anonymous says:

    Two questions: how many grams is one scoop of protein powder in this recipe and can hemp protein powder be substituted? (How do you feel about hemp protein powder?)


  • Sandi says:

    Thank you Maria for this recipe! I tried it this morning and I loved it. After looking at some of the comments, I made substitutions based on what other people have said. I’m excited now that I have a hot cereal breakfast that I haven’t been able to have in years. Topped with unsweetened coconut and walnuts was delicious!
    ☺ Sandi

  • WhySayWhat says:

    I found the TABLESPOON of Vanilla to be WAY too much! It was like eating a bowl of Bourbon! Did you use the “fake” stuff? I have yet to make it a second time (because I have been scarfing triple berry drop scones in the mornings), but next time, I’m making it with a teaspoon of Vanilla…I should trust my gut more often…I looked at it thought “That’s a ton of Vanilla” but then followed the recipe as written (as I think you should always try it as written before adjusting anything).

    Other than the VERY strong booze factor, this was amazing with Chocolate Protein powder (About Time brand as it is 0g carb, with no sugar and lots of flavor choices)! It was almost like eating Chocolate Malt-O-Meal, almost.

  • France says:

    Hi Maria! I can’t figure out why I get such different numbers with my carbs and fibers. The calories are similar, but not the rest (lots more carbs when I calculate it) — the only reason I noticed is because I entered in MFP to see how much fat was in there. These are my numbers compared to your numbers above.
    “Healthified” Cream of Wheat = 230 calories, 5g carbs, 4g fiber, 29g protein
    My Calculations: 255g calories, 20g carbs, 13g fiber, 29g protein (7g fat)

    with just one tsp psyllium husk instead of 2: the carbs would go down by 4 as would the fiber, so it would be 15g carb, and 9 g fiber, still a lot more than what you have.
    Thanks for shedding some light into this. 🙂

  • I’m excited to try this recipe as my children beg for cream of wheat weekly. My question is this: I am a new vegan and would like to make this without the egg replacer or whey. Is there a replacement?

  • Cherise says:

    My daughter was really wanting a bowl of oatmeal for dinner tonight, but we are going grain-free/sugar-free for the month. I told her that I thought I had come across a recipe for hot “cereal” on your site and so I searched, found it, and made it for both my girls. They loved it! It was such a big hit. We will definitely be making more of it in the future! Thank you for all your wonderful recipes!

  • Christina says:

    Hi again – My mom has cancer and LOVES oatmeal and cream of wheat. However, she has been on a no/low carb, no sugar diet since July. You wrote “Flax is important because it contains lignans that have been shown to be effective for cancer treatment.” Do you think it would be okay for her to have this for breakfast if maybe she is extra careful with carbs the rest of the day? I know you can only give your opinion, but we’ve come to value it so much 🙂 Thoughts?

  • Nyki says:

    Made this with maple flavoring instead of vanilla, and regular flax meal. Turned out great!

  • Chevelle says:

    Maria I bought regular whole flaxseed will it work

    • cemmerich says:

      That should work. 🙂

      • Chevelle says:

        Hi Maria it was delicious…I messed up a little using can’t xatham gum stuff or however you spell it..I made it a lil gummy lol..won’t add that again but it was really good…ate the whole bowl unfortunately thought it was one serving lol. But I just left aerobics class so I should be fine…Also I combined everything in my nutribullet and blended it..thank u very much will be making it again..I will also mix the ingredients in sandwich bags for single servings so I can have them ready and on hand.Thank you very much god bless

  • Conny says:

    Hello Maria
    I like this recipe so mutch. I want to know in witch age can I give this my child? It is suitable as a Babys first food?

  • Jeanne says:

    Hi Maria! Can I use the ground psyllium husk, I already have to make bread? Thanks!

  • LeAnn Weaver says:

    I see that the fat content is lower than the protein and carbs. I plan on adding coconut oil to make it ketogenic. Any other ideas on how to up the fat content? It is a good recipe!

    • Maria Emmerich says:

      Yes, 2 TBS coconut oil would get the ratios better. If not dairy sensitive, a little heavy cream could be added too. 🙂

  • Sophia says:

    Thanks so much for this recipe. I used what I had on hand it was great. I’m so glad to have something so light yet so filling for breakfast. I’ve missed oatmeal and Cream of Wheat since going Paleo and this definitely is satisfies that craving.

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