Protein Rice Krispie Treats

Transform your childhood marshmallowy, cheesy Krispie Treats into a high-protein snack. Enjoy them before or after your workout for a quick boost. With just 4 ingredients and less than 10 minutes to make, this protein Rice Krispie treats recipe will help you stay on track with your protein goals.

Why are Rice Krispies Treats a Popular Workout Snack?

Rice Krispies are a fast-digesting carb since they are mainly made from simple carbs. As a result, this snack will give you an extra boost of glycogen or energy before a workout. It is also low in fat, which prevents an upset stomach during physical activity.

Rice Krispies Treats Origin

It was created in the United States in 1939 by Kellogg’s employees as an easy, no-bake snack for kids at home. The crispy texture of the cereal pairs perfectly with the gooey marshmallows. The slogan ‘Snap, Crackle, Pop’ comes from the sounds the Rice Krispies make when mixed with marshmallows or milk.

Protein Benefits

• Great for muscle growth and repair
• Keeps you more satiated, so great for weight management
• Protein has a higher thermic effect than other macronutrients, so your body burns more calories digesting it.

Ingredients

• 3 tbsp butter: Do not skimp on the butter. The butter mixes well with the marshmallows to create a coating for binding. If you don’t use enough butter, the marshmallow will clump and stick to the pan. The butter adds moisture, so the treats don’t turn out dry and crumbly.
• 7 cups mini marshmallows or normal-size marshmallows: Mini marshmallows are easier to melt into a smooth mixture
• 2 scoops protein powder: I like to use the protein brand Isopure when incorporating protein powder into recipes. From my personal experience, it doesn’t get clumpy and works well when mixing.
• 7 rice cakes or 6 cups Rice Krispies cereal
  (I prefer Rice Krispies for the classic crispy texture, but I only had rice cakes at home.) The rice cakes won’t be as crispy and will have a more chewy texture.

Click on the images for the direct link to the ingredients/tools I used:

Protein Rice Krispie Treats Instructions

In a large saucepan, melt the butter over medium-low heat.

Add marshmallows and stir until completely melted and smooth.

Quickly stir in the protein powder until fully combined.

Add Rice Krispies (or crushed rice cakes) and mix until everything is evenly coated.

Line an 8×8-inch pan with parchment paper or lightly spray with oil. Press the mixture evenly into the pan.

Let it sit at room temperature for about 20 minutes.

Slice into squares and enjoy!

Protein Rice Krispie Treats Tips

Cook on low heat to avoid burning or hardening of mixture

Once the marshmallows melt, work quickly because the mixture will set fast.

Press but do not pack. If you pack it too tightly, the bars will be hard.

You can add a drizzle of chocolate or sprinkle of sea salt to enhance the flavor.

Protein Rice Krispie Treats Storage Tips

Store in an airtight container at room temperature for up to 3 days.

You can also store it in an airtight container in the fridge for up to 1 week, but the texture will change.

Ingredient Substitution

Butter –> Coconut oil

Marshmallows –> sugar-free marshmallows

Rice cakes –> Rice Krispies cereal, cornflakes

If you enjoyed this high-protein Rice Krispies treat recipe, you might also like my protein puppy chow recipe.

Protein Puppy Chow

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