Caveman Crunch


One of my go to breakfasts before I went Paleo was cereal and I was bummed when I thought I had to lose it.  Luckily for you, I missed it so much I decided to make a recipe that tastes better than any cereal I have ever tasted and you get to get quick breakfasts on the go or snacks when needed.  Forewarning, this recipe has been know to cause addiction and I am not sorry.  I hope you love it and make sure you leave me a comment with your favorite way of eating this recipe.

5.0 from 6 reviews
Caveman Crunch
Prep time
Cook time
Total time
Serves: 10
  1. Preheat oven to 325 degrees fahrenheit
  2. In a large mixing bowl, combine all the dry ingredients and mix well
  3. In a separate bowl, combine all of your wet ingredients
  4. Microwave on high for 20-30 seconds to help it mix better
  5. Once warm, pour your wet ingredients over your dry seed and nut mixture and mix well with a fork to ensure you coat everything
  6. Place your mixture on a foil lined baking sheet and spread thin and evenly
  7. Bake in the oven for 25 minutes
  8. Remove from the oven and stir around to ensure nothing burns, I put it back in the bowl and then respread it on the baking sheet
  9. Place back in the oven for 5 minutes
  10. Remove and let cool, it tastes better cold and also develops its crunchiness as it cools
  11. Serve in a bowl with some almond milk or coconut milk and enjoy

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  1. Oh my goodness! This is just so yummy. I was skeptical because on their own I don’t really like sunflower seeds or pumpkin seeds but this recipe is awesome! I had to eat some as soon as I made it! Thanks :-)

  2. Yes, seriously addictive! Have been eating for breakfast and as a snack with a couple of tablespoons of kefir (although this is probably not strictly paleo? ) It is so delicious! Thanks for a wonderful recipe

  3. I made this this morning for breakfast! So delicious…I do like the taste of chocolate, so I used 1/2 cocoa butter and 1/2 coconut oil, and added about 1/2 tsp. of salt. I kept eating it raw before I put it in the oven. SO good! I also used parchment paper instead of foil, because I have read too much use of foil/aluminum can contribute to Alzheimer’s Disease. I want to keep all the brain cells I have left!

    Thanks, George. Another winner!

  4. Oh my goodness! I just made this yesterday, it is so freaking good! Seriously going to have to hide it from myself so I don’t eat it all right away =) Love the cocoa powder and cinnamon combo, gives it nice depth of flavor with that warm spice to it! Well done sir, well done

  5. Cereal, again! And more delicious than I expected. The batch I made was accidentally left in a little too long, but I’m ignoring the char taste – because the crunch, choco, and cinnamon flavor outweigh it all. I’ve been getting by with about 1/2 c for snack (dessert the past 2 nights), and it’s been satisfying and incredible.
    I can’t wait to go through it all so that I can make more and experiment with spices, amount of cocoa, dried fruits, and different nut combinations. As it is: I didn’t do all almonds, but a blend of brazil, macadamia, walnuts, pecans, almonds – all that I had in my cupboard.
    Am definitely passing this one on, as well. Thank you!

  6. I just made this and I want to cry. You know how long it’s been since I’ve had cereal?! My long lost love?! This is amazing! WORTHY OF A HUGE VIRTUAL HUG! Thank you! :)

  7. okay, so my wife and i needed to make this to make this:

    mainly because i am NOT about to pay that much in shipping for the crunch.

    so we made this today, and it is FREAKING BOSS. first, i put it in a bowl with blueberries, strawberries, bananas, and skim milk (yeah, i still do dairy, sue me). shut the front door. it was so good. thanks, george.

    also: we still make your pinnapple chili once a week. this web site is awesome.

  8. I just punched all the info into MyFitnessPal, two subs, I only had 1/2 the amount of unsweetened coconut so 1/2C was sweetened, and I didn’t have sunflowers, so I used cashews. Nutritional info is as follows for 1/4C finished recipe: 300cal, 21g carbs, 23g fat, 7g protein, 13g sugar, 6g sodium. Sounds like a good pre-run snack to me!! :)

  9. This stuff is unbelievably delicious uncooked, warm and at it’s finished state. I was like Holy Fred Flintsone, Batman, this is to die for. All I can say is…..thank you for creating an awesome snack and/or cereal that I have wanted for a long time. There is no box of cereal that is fit for human consumption when it comes to eating Primal/Paleo. Love your website and follower on FB.

  10. I love this recipe. I use walnuts, pecans, cranberries, and raisins. I bake mine on parchment paper. I also have made it without the cocoa and cinnamon. It’s an amazing recipe. Thank you o much.

  11. Just made this last night (used pecans too because I ran out of almonds) . The kids loved it, I love it…it’s pretty addictive and tastes great with milk/yogurt for breakfast. Its nice to have something the kids will eat that isn’t eggs in the morning :)

  12. Wow! This stuff is amazing. I used cacoa nibs instead of cocoa powder and coconut oil instead of grapeseed. Amazing! Thanks for such a great recipe.

  13. Thanks for the recipe. I already made it twice and it is quite addictve!! Any nutrition info for this recipe (please)?
    Thank you

  14. Haven’t tried it yet but it smells awesome in the oven right now. So is one “serving” about 1/2 cup then? I’m looking at the number of grams of fat and carbs added up and sort of freaked out haha.

  15. Brother,
    i made this a couple of days ago and have been using it for a snack…this morning, I had it with milk…
    OMGooooodness! Freakin’ delicious!

  16. This was super delicious! When I followed the time listed to bake, it was a little undercooked, so I left it in the oven some more, but then I left it a little too long and it came out a bit… toasty… so the flavor is really intense and I can’t finish it off as fast as I’d like, but it’s still incredibly yummy. Next time I’ll take it out sooner. Thanks so much for the recipe!

  17. For those that have had problems with granola and their oven not getting along together (I even tried granola in the crockpot a time or two, still burnt it!), using a dehydrator to cook/dry ensures a really great granola.
    Nothing burns, makes the house smell heavenly, etc. I have yet to have a failure with that method. :D

    1. Hey, I was just looking to see how to post a question so I could ask if I could use the dehydrator to do this and here is your post. Thank you, answered my question.

  18. I just made this last night. Very addicting! Next time I make it (and there WILL be a next time) I will put it in the oven for about 20 minutes. It came out a little too brown. It is great for me. I work at a computer all day and it keeps me happily typing as I munch along! It’s a plus knowing it’s good for me! Thank you and I will def try more of your recipes.

  19. How many servings does this make? My husband and I will have all five kids with us for a few weeks this summer and I just need to know how many batches I should make. How do you store it so it doesn’t get soggy?

  20. This was delish! I used coconut oil BUT a word to the wise……don’t use wax paper instead of foil. It tore and ugh….was a chore to get the crunchies OFF of the paper. Next time I’ll just use stoneware.

  21. Made this tonight & everyone loved it! I doubled the recipe (3 cave kids to feed here) & used what I had on hand: almonds/macadamias & doubled the pumpkin seeds. To quote the kiddos, “Awesome-sauce!” Thanks for your awesome-ness! :)

  22. Made it this morning and it is amazing. The my adult kids loved it. I added the hemp seeds and flax. So happy with this!

  23. Thanks for the great recipe! So excited to have a cold cereal again in my post gluten post dairy life. I didn’t have sunflower seeds, so I tried whole flax seeds, hemp seeds, and sesame seeds. All good!

  24. This recipe is awsome! I used coconut oil for my second batch and it seemed to be better than the first – it clustered up like granola… yummo! Also because it tasted so delish raw I pressed raw mixture into ice cube trays and popped them in the fridge… they popped out like little “muesli” bars Thanks for a great recipie : )

  25. Omg licked the spoon after I spread it on the cookie sheet, so good even before I cooked it! Even better after! I can enjoy cereal again!

  26. Love your site!!!! I was planning on using coconut oil ( since I have that in the house ). Should I be measuring out the coconut oil after I’ve melted it or before ( when it is in a solid form )? Thanks!!!

  27. I made this a few months ago for the first time and it was great! My ten year old daughter has been requesting it so I made some last night for breakfast this morning. This morning she said she was dreaming about it last night haha! Thanks for the great cereal replacement!

  28. Great recipe, I’ve made it twice now, so good!
    I had a small amount left of my last batch, not enough for a serve so i used it in a post workout shake.
    Water, protein powder, banana & some caveman crunch, great tasting shake!!

  29. Made this last night. Need a cereal substitute. Unfortunately, mine overcooked with the temp and time suggested. :( Still have to power through it because it made quite a lot and I can’t afford to waste those ingredients. It does have a lovely crunch that holds up under the milk! Thank you, I thought I would never be able to enjoy cereal guilt-free again! (I am looking forward to making it again adjusting the time and temp.)

  30. Made this tonight. It’s awesome! The mistake I made was putting a normal cereal portion in the bowl. I could barely finish it. Very filling.

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