Listen, I love a sweet treat just as much as the next person, but I’m not about to waste a snack on something that does nothing for me. These Protein Rice Krispie Treats hit that same gooey, chewy vibe you grew up on, just with a little upgrade. I’ve been making high-protein swaps for 10 years, and this is one of those recipes that actually tastes good, not chalky or dry. Quick, no bake, and you can throw them together in minutes when you want something sweet that still pulls its weight.
I have been wanting to share a sugar free Rice Krispie Treats recipe for years! It is here.
Protein Rice Krispie Treats Ingredients
- Butter: I use standard unsalted butter. If you want to reduce calories, use a "light" butter.
- Milk: Any milk works, if you want fewer calories use skim, or plant based milk like unsweetened almond milk.
- Marshmallows: Again, you have options here. Any marshmallows will work. I like to use this brand I get from Amazon because they don't have added sugar.
- Vanilla Extract: This is optional, but it elevates the flavor for sure.
- Protein Powder: Any protein powder you like is what you should use. For flavors I recommend vanilla, marshmallow, or unflavored.
How to Make Protein Rice Krispie Treats
Detailed measurements and full instructions can be found in the recipe card at the bottom of this post.
- Melt the butter: Add the butter to a large pot or skillet over low heat. Let it melt completely, don’t rush this step or you’ll end up scorching it.
- Add the marshmallows and milk: Stir in the marshmallows and a splash of milk. Keep the heat low and stir continuously until everything is smooth and fully melted.
- Remove from heat: Once the mixture is silky and melted, take it off the heat. This is important so the protein powder doesn’t clump or get gritty.
- Stir in vanilla and protein powder: Add the vanilla extract, then slowly sprinkle in the protein powder while stirring. Mix until smooth and fully combined.
- Combine with cereal: Add your Rice Krispies cereal and gently fold everything together until the cereal is evenly coated. Don’t overmix, just enough to bring it together.
- Transfer to pan: Lightly grease or line a baking dish. Press the mixture into the pan in an even layer. Don’t pack it down too hard or the treats will turn dense.
- Let them set: Allow the treats to cool at room temperature or pop them in the fridge for faster setting.
- Slice and serve: Once firm, cut into squares and enjoy.
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Protein Rice Krispie Treats
Want to save this recipe for later?
I'll email it to you, so you can come back to it later! You will also grab your FREE ebook with my best 30-minute one-pot meals! Dinner stress stops here.
Ingredients
- 3 tablespoons unsalted butter Use light butter if you want to save calories.
- 3 tablespoons milk Any milk is fine.
- 5 cups marshmallows (I use zero sugar)
- 1 teaspoon vanilla extract
- 3 scoops vanilla or marshmallow protein powder 93 grams; Unflavored protein powder works, too.
- 4-5 cups Rice Krispie cereal If you like gooey treats, use less cereal.
Instructions
- Add the butter to a large pot or skillet over low heat. Let it melt completely, don’t rush this step or you’ll end up scorching it.
- Stir in the marshmallows and a splash of milk. Keep the heat low and stir continuously until everything is smooth and fully melted.
- Once the mixture is silky and melted, take it off the heat. This is important so the protein powder doesn’t clump or get gritty.
- Add the vanilla extract, then slowly sprinkle in the protein powder while stirring. Mix until smooth and fully combined.
- Add your Rice Krispies cereal and gently fold everything together until the cereal is evenly coated. Don’t overmix, just enough to bring it together. Start with 4 cups of cereal and add more if you feel you need it. If the mixture is too dry, add another tablespoon of milk.
- Lightly grease or line a baking dish. Press the mixture into the pan in an even layer. Don’t pack it down too hard or the treats will turn dense.
- Allow the treats to cool at room temperature or pop them in the fridge for faster setting. If you like gooey treats, serve them warm and don't let them cool.
- Once firm, cut into squares and enjoy.
Nutrition
Nutrition Data
Macros are provided as a courtesy and should not be construed as a guarantee. This information is calculated using MyFitnessPal.com. To obtain the most accurate nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.
Frequently Asked Questions and Recipe Pro Tips
They’re close, but not identical. You still get that chewy, sweet vibe, but with a slight protein flavor depending on the powder you use. A good vanilla or marshmallow protein keeps it tasting like the classic.
Whey protein mixes the smoothest and gives you that soft texture. Plant-based works, but it can be a little more dense and dry, so you may need extra moisture.
Too much protein powder or not enough of the melted binder will do it every time. Protein absorbs moisture fast, so you’ve got to balance it with enough marshmallow, butter, and milk.
Don’t overheat the marshmallows and don’t overmix. Press them gently into the pan, not packed down like bricks, or they’ll turn hard.
Probably, but I never have. You can try using honey, maple syrup, or a nut butter base, but the texture will be different. Marshmallows are what give you that classic chew.
It depends on your protein powder and how big you cut them. Using this protein powder brand, and cutting them into 6 squares yields 16 grams of protein each.
Absolutely. Chocolate chips, peanut butter, crushed cookies, or even a drizzle on top. Just don’t overload them or they won’t hold together.
About 3–4 days at room temp, or up to a week in the fridge. After that, they start to dry out.
Yes. Wrap them tightly and freeze for up to 2 months. Let them thaw at room temp before eating.
Heat is too high. Keep it low and slow so they melt evenly without getting stiff or grainy.
More High Protein Recipes
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High Protein Queso
High Protein Pasta Salad
Ninja Slushi Protein Milkshake
High Protein Chicken Burrito
Banana Protein Muffins
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