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High Protein Low Carb Protein Rice Krispie Treats - A Light, Satisfying Snack

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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Servings: 12 servings
Ingredients Method

Ingredients
  

  • 3 cups crispy rice cereal (for lower carbs, use a high-protein or reduced-carb crisped cereal if you can find it)
  • 1 1/4 cups mini marshmallows (use sugar-free if preferred)
  • 1/3 cup natural almond butter or peanut butter (unsweetened)
  • 2 scoops vanilla or unflavored whey protein isolate (about 50–60 g total)
  • 2 tablespoons light butter or coconut oil
  • 2 tablespoons sugar-free syrup or liquid allulose (for sweetness and binding)
  • 1 teaspoon vanilla extract
  • Pinch of fine sea salt
  • Optional: 1–2 tablespoons unsweetened shredded coconut, sugar-free chocolate chips, or chopped roasted nuts

Method
 

  1. Prep your pan: Line an 8x8-inch pan with parchment paper, leaving overhang for easy lifting. Lightly mist with cooking spray.
  2. Mix the dry base: In a large bowl, add the crispy rice cereal. If using coconut, nuts, or chocolate chips, set them aside for now.
  3. Heat the binder: In a medium saucepan over low heat, add butter or coconut oil, almond butter, marshmallows, and sugar-free syrup. Stir constantly until the mixture is smooth and glossy. Don’t let it bubble hard—gentle heat keeps it soft.
  4. Add flavor: Remove from heat. Stir in vanilla extract and a pinch of salt.
  5. Incorporate protein: Whisk the protein powder into the warm mixture a little at a time. Stir until fully combined and silky. If it gets too thick, add 1–2 teaspoons warm water to loosen.
  6. Combine with cereal: Pour the warm protein-marshmallow mixture over the cereal. Using a silicone spatula, fold until the cereal is evenly coated. Work quickly—the mix firms up as it cools.
  7. Add mix-ins (optional): Fold in coconut, nuts, or chocolate chips. If using chips, let the mixture cool 1–2 minutes so they don’t melt completely.
  8. Press into pan: Transfer to the prepared pan. Lightly coat your hands or a spatula with cooking spray and press the mixture evenly into the corners. Don’t smash too hard or you’ll lose the airy crunch.
  9. Set and slice: Chill in the fridge for 30–45 minutes until firm. Lift out with the parchment and slice into 12 bars or 16 small squares.