GHOST protein hot cocoa is a hot chocolate mix with 20 g of protein in every rounded scoop, and it works just as well iced, in coffee, in overnight oats and in simple bakes. A 35.5 g scoop of the Milk Chocolate flavour has 130 Calories (about 545 kJ) and 3 g of sugars, and the 533 g tub holds about 15 serves. Here are five easy ways to use GHOST High Protein Hot Cocoa, with what to watch for in each.
The 5 ways at a glance
| Way to use it | What you add | Best for |
|---|---|---|
| 1. Classic hot cocoa | 150 to 180 mL hot water or hot milk | A warm drink at night or on a cold morning |
| 2. Iced chocolate | A splash of warm water, then cold milk and ice | Warm days and after training |
| 3. Protein mocha | A shot of espresso or instant coffee | Your morning coffee with extra protein |
| 4. Overnight oats | Rolled oats, milk or yoghurt, fruit | A breakfast you make the night before |
| 5. Baking | Egg, flour, oats or nut butter | Mug cakes, pancakes and bliss balls |
Whichever way you use it, one scoop gives the same 20 g of protein. What you add changes the kilojoules and the protein total, so check the labels of your milk, yoghurt and oats if you track your intake.
What is in GHOST Hot Cocoa?
Here is what the Milk Chocolate label lists per rounded 35.5 g scoop:
- Protein: 20 g, from hydrolysed whey protein concentrate. It is a heat-stable whey designed to mix into hot water, where regular protein powder tends to clump.
- Energy: 130 Calories, about 545 kJ.
- Carbs: 7 g, including 2 g of fibre and 3 g of sugars (all of it added sugar).
- Fat: 2 g.
- Serves: about 15 per 533 g tub.
It is made with milk protein, and the mini marshmallows contain gelatin, so it is not suitable for vegetarians or vegans. Always check the allergen statement on your tub.
1. Classic hot cocoa
The label directions are simple: mix one rounded scoop with 5 to 6 oz (about 150 to 180 mL) of hot water, and change the amount of liquid to suit your taste. For a smoother drink, add the powder to your mug first, pour in a splash of hot water and stir it into a paste, then top up.
Hot milk instead of water makes it creamier and adds extra protein and kilojoules. Use a spoon, not a shaker. Shaking hot liquid in a sealed shaker can build up pressure and make the lid leak or pop.
2. Iced protein chocolate
Stir one scoop into about 50 mL of warm water so the cocoa and marshmallows dissolve properly. Then add cold milk and a handful of ice. For a thicker version, blend the scoop with cold milk, ice and half a frozen banana.
This works well after training on a warm day. If you mostly want a cold chocolate shake, a standard whey such as GHOST Whey Protein may suit you better. The Chocolate Chip Cookies flavour lists 25 g of protein per 39 g scoop and about 26 serves per 2 lb tub.
3. Protein mocha
Add a shot of espresso or a teaspoon of instant coffee to a hot or iced cocoa for a mocha with 20 g of protein. Keep an eye on caffeine. Healthdirect lists about 145 mg of caffeine in a 50 mL espresso and 80 mg in a teaspoon of instant coffee. It says healthy adults can safely have around 400 mg a day, and suggests a limit of 200 mg a day during pregnancy or breastfeeding. Count any pre-workout or energy drinks you have too.
If you drink your mocha later in the day, the Sleep Health Foundation says the effects of caffeine can last 3 to 7 hours, and notes that chocolate also contains some caffeine. A decaf coffee is an easy swap at night.
4. Chocolate overnight oats
Overnight oats turn the cocoa into a breakfast. In a jar, stir together half a cup of rolled oats, one scoop of GHOST Hot Cocoa and enough milk or yoghurt to cover, then add a little more milk if it looks thick. Leave it in the fridge overnight. In the morning, top it with banana, berries or a spoon of peanut butter.
The scoop adds 20 g of protein to a breakfast that is usually low in it. Stir the powder in well before you add the last of the milk, or you may find dry clumps. Keep the jar in the fridge and eat it the next day.
5. Baking with GHOST Hot Cocoa
You can bake with it, but protein powder behaves differently from flour. Too much can make a bake dry or rubbery, so replace only part of the flour in a recipe, and add a little extra liquid. The marshmallows melt into the mix, which is fine in most bakes.
- Mug cake: mix one scoop, one egg, a tablespoon of self-raising flour and a splash of milk in a large mug. Microwave in short bursts of about 30 seconds until just set.
- Pancakes: swap a scoop for part of the flour in your usual pancake mix for chocolate pancakes.
- No-bake bliss balls: mix one scoop with rolled oats, a spoon of nut butter and a little milk until it holds together, roll into balls and chill.
How it fits your daily protein
The International Society of Sports Nutrition (ISSN) suggests about 20 to 40 g of protein per serve, spread every 3 to 4 hours, and a daily total of 1.4 to 2.0 g per kg of body weight for most people who exercise. One scoop sits at the lower end of that per-serve range. Make it with milk or add it to oats if you want a bigger serve. To work out your own target, read how much protein you need a day.
Single tub or twin pack: which should you buy?
If you are trying it for the first time, the single 533 g tub is $79.95, or about $5.33 a serve. If you already know you like it and drink it most nights, the GHOST Hot Cocoa twin pack is good value at $99.95 for two tubs, about $3.33 a serve at the time of writing. Milk Chocolate is the flavour in stock online at the time of writing.
Want a cold everyday shake rather than a hot chocolate? Compare options in our best protein powder guide, or see the full GHOST range.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| GHOST High Protein Hot Cocoa 533 g | $79.95 | $69.95 (out of stock) | Not listed | Not listed | Not listed |
| GHOST Whey Protein 2 lb | $114.95 | $114.95 | $104.95 (sale) | $119.90 | $114.95 |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Sale means it was on sale that day. Out of stock means it was listed but not available that day. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
GHOST High Protein Hot Cocoa 533 g$79.95
GHOST Hot Cocoa Twin Pack$99.95
GHOST Whey Protein 2 lb$114.95
Browse the full GHOST range.
FAQs
How much protein is in GHOST hot cocoa?
Each rounded 35.5 g scoop gives 20 g of protein. The Milk Chocolate flavour lists 130 Calories (about 545 kJ), 7 g of carbohydrate, 2 g of fibre, 3 g of sugars and 2 g of fat per scoop. The White Chocolate Peppermint Bark flavour lists 120 Calories and the same 20 g of protein. Making it with milk instead of water adds more protein and kilojoules.
Can you make GHOST protein hot cocoa with milk?
Yes. The label directions use 150 to 180 mL of hot water, but hot milk works too and gives a creamier, richer drink with extra protein and kilojoules. Stir it in a mug with a spoon rather than shaking it in a sealed shaker, because hot liquid can build up pressure and make the lid leak.
Can you put GHOST hot cocoa in coffee?
Yes, add a shot of espresso or a teaspoon of instant coffee for a protein mocha. Healthdirect lists about 145 mg of caffeine in a 50 mL espresso and 80 mg in a teaspoon of instant coffee, and says healthy adults can safely have around 400 mg a day. Count other caffeine you have, such as pre-workout, and switch to decaf at night if caffeine affects your sleep.
Can you bake with GHOST protein hot cocoa?
Yes. It works in mug cakes, pancakes and no-bake bliss balls. Protein powder can make bakes dry or rubbery, so replace only part of the flour and add a little extra liquid. The mini marshmallows melt into the mix. One scoop still adds 20 g of protein to the whole recipe, so divide that by the number of serves you make.
Is GHOST hot cocoa vegetarian?
No. The mini marshmallows contain gelatin, so it is not suitable for vegetarians or vegans. It is also made with whey, which comes from milk, so it does not suit people with a milk allergy. Check the allergen statement on your tub before you buy, as ingredients can differ between flavours.
Where can I buy GHOST protein hot cocoa in Australia?
You can buy GHOST High Protein Hot Cocoa online at Supps247, as a single tub or a twin pack, with delivery Australia-wide and free shipping on orders of $99.99 or more. Afterpay is available at checkout. You can also use click and collect at stores that offer it. Stock varies by store, so check before you visit.
Sources: Healthdirect: Caffeine; Sleep Health Foundation: Caffeine and sleep; ISSN position stand: protein and exercise (2017); GHOST; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
