Do you remember those Rice Krispies treats we all enjoyed as children? I have created a version that is just as soft and marshmallowy, but it comes with an amazing nutritional boost. These Rice Krispie treats are packed with protein, fiber, and healthy fats, and I have kept the sugar really low.
I selected the ingredients meticulously to ensure they are both delicious and healthier.
I will share the complete nutritional details for these protein rice krispie treats (per one square) in the recipe card.
Be sure to also check out the video below where I make these protein-packed Rice Krispie treats. You can see exactly how I put together these healthier snacks and get tips on how to make them perfectly every time.
Healthy Swaps for My Protein Rice Krispie Treats
Here are the ingredients I used to transform regular rice krispie treats into protein and fiber-packed snacks:
Check out this heartier cereal I found to make these rice krispie treats!
If you want to make these rice krispie treats as hearty as possible but still have that delicious crisp or crunch, Nature’s Path Organic Rice Crispy Cereal is the best substitute I’ve found so far. But if you’ve found a better brown rice cereal, you can use it instead—just let me know in the comments below so I can check it out too.
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But the Nature’s Path ones I used are made from organic brown rice, which adds a wholesome twist to your treats while providing more nutrients and fiber compared to other options like Kellogg’s.
Upgrade your rice krispie treats with no-sugar, protein-packed marshmallows!
Alright, check this out below! Here’s another awesome find that’ll seriously cut down on sugar and pump up the protein in your rice krispie treats. Know Brainer Max Mallow Classic Vanilla!
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These marshmallows are guilt-free, no sugar, perfect for slashing those carbs and staying gluten-free. Plus, they’re low in fat and packed with collagen for some extra health oomph. So you can make the same familiar taste but healthier rice krispie treats, so much better the your regular Jet-Puffed marshmallows.
I used Protein-Richmilk for added nutrition!
Regular milk will do just fine, but I wanted to add that little bit of extra flavor and nutrition, so I opted for Fairlife 2% Reduced Fat Ultra-Filtered Milk below.
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It’s lactose-free, which is good if you don’t get along with lactose, and has a bit more protein too.
Whey protein isolate is best for Rice Krispie Treats
Any protein powder works for this recipe, but to get the most authentic taste and texture, why protein isolate like the one below is the best option.
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It blends seamlessly into the mixture, ensuring a smooth consistency without any gritty texture. Protein powder is the most important really as with its high protein content, it is really what gives that extra boost of nutrition to your treats.
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Protein Rice Krispie Treats You’ll Love Making (and Eating!)
9
servings10
minutes10
minutes160
kcal10
minutes30
minutes
This protein-packed Rice Krispie Treats recipe transforms simple ingredients into delightfully chewy and crispy squares that are far healthier than traditional Rice Krispie treats. They are perfect as a post-workout snack or a healthy dessert option. Packed with protein, fiber, and healthy fats, and keeping the sugar content low, these treats help you indulge without the guilt. The recipe combines the nostalgic pleasure of marshmallowy treats with the goodness of protein and whole grains, making each square a satisfying and nutritious snack.
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Ingredients
170 grams (6 ounces) brown rice crisps
192 grams (6.8 ounces) sugar-free protein marshmallows
5 tablespoons (75 ml) high-protein milk
100 grams (3 scoops) vanilla protein powder (preferably whey protein isolate or a blend)
2 tablespoons (30 grams) butter
1/2 teaspoon (2.5 ml) vanilla extract
a pinch of sea salt (approximately 0.5 grams)
Directions
- Prepare the Mixture: In a medium-sized saucepan, melt butter over medium heat. Add high-protein milk, vanilla extract, and a pinch of sea salt to the saucepan. Stir continuously until the butter is completely melted and the ingredients are well combined.
- Melt the Marshmallows: Add sugar-free protein marshmallows to the saucepan. Continue to stir over medium-low heat until the marshmallows are fully melted and the mixture is creamy and smooth.
- Incorporate Protein Powder: Remove the saucepan from the heat. Stir in vanilla protein powder until the mixture is smooth and fully integrated.
- Add the Crisps: Mix brown rice crisps into the marshmallow mixture. Stir quickly to combine everything while the mixture is still warm and pliable. If needed, keep the saucepan over low heat to help blend the ingredients smoothly.
- Prepare the Dish: Lightly grease a baking dish with cooking oil to prevent sticking. Transfer the Rice Krispie mixture to the prepared dish. Using a spoon or spatula, evenly spread and smooth out the mixture.
- Set and Cut: After the mixture is evenly spread, allow it to set for 10 minutes at room temperature. Once set, flip the Rice Krispies onto a cutting board and tap the bottom to release the treat. Cut the large square into 9 equal-sized squares.
Recipe Video
Notes
- Choose the Right Protein Powder: The type of protein powder you use can significantly affect the taste and texture of your treats. Whey protein isolate blends well and has a neutral flavor that won’t overpower the other ingredients. If you have dietary restrictions, plant-based proteins can work too, but they might alter the texture slightly.
- Low Heat for Marshmallows: When melting the marshmallows, keep the stove on a low to medium-low setting to avoid burning them. Marshmallows can go from perfect to burnt very quickly, so it’s important to stir constantly and watch them closely.
- Prevent Sticking: Before you start mixing the Rice Krispies into the marshmallow mixture, lightly grease your spoon or spatula with oil or non-stick spray. This trick helps prevent the mixture from sticking too much, making it easier to stir and spread.
- Press Gently: When pressing the mixture into the pan, do it gently. Over-pressing can make the treats dense and hard rather than light and chewy. Use a piece of wax paper or a greased spatula to evenly press the mixture into the pan without sticking.
- Cut When Cool: Allow the Rice Krispie treats to cool and set completely in the pan before cutting them into squares. This helps them set properly and makes cutting easier, giving you cleaner, more uniform squares.
- Storage Tips: Store the cut Rice Krispie treats in an airtight container at room temperature. They can last for several days but are best enjoyed within the first 48 hours for optimal freshness and texture.
- Experiment with Add-Ins: Feel free to add nuts, dried fruit, or even chocolate chips to the mixture for extra texture and flavor. Just add these in with the Rice Krispies so they incorporate well into the marshmallow mixture.
Nutrition Facts
- Total number of serves: 9
- Calories: 160kcal
- Carbohydrates: 21g
- Protein: 12g
- Fat: 3.5g
- Sugar: 0.6g
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Ready for More Protein?
If you enjoy this protein Rice Krispie treat recipe, you will definitely want to check out this incredibly delicious, natural high-protein snack recipe here.
How did your protein Rice Krispie treats turn out? I am eager to hear about it! Whether you stuck to the recipe or added your own twist, please share your experience. You can leave a comment right here on the blog or in the comment section of the YouTube video. Do you have any questions or encountered some problems? I am here, ready to chat and assist. Looking forward to your feedback! Jen.