Low Calorie High Protein Rice Crispy Treat
This high-protein spin on the classic cereal bar keeps the nostalgic snap and chew you love while dialing up the satiating power of protein and trimming overall calories. It is a quick, small-batch treat you can make in a single bowl, perfect for lunchboxes, post-workout bites, or a no-fuss dessert that still aligns with your goals. The method below favors simplicity and consistency so the texture stays light and crispy rather than dense or chalky.
Ingredients
- 3 cups crispy rice cereal (about 84 g)
- 2 1/2 cups mini marshmallows (about 125 g)
- 1 tablespoon light butter (about 14 g)
- 1 scoop protein powder vanilla, about 30 g
- 1 teaspoon vanilla extract
- 1/8 teaspoon salt
- nonstick spray for the pan and spatula
- (Optional) 2 tablespoons powdered peanut butter
- (Optional) 2 tablespoons sugar-free chocolate chips
Equipment
- Large microwave-safe mixing bowl
- Silicone spatula
- 8-inch square pan
- Parchment paper
- Measuring cups or kitchen scale
Step-by-step Instructions
- Prep the pan: Mist an 8-inch square pan with nonstick spray, then line it with parchment to make lifting and slicing easier.
- Melt the base: In a large microwave-safe bowl, add mini marshmallows and light butter. Microwave in short bursts of 20–30 seconds, stirring after each burst, until the mixture is mostly melted and glossy.
- Flavor the base: Stir in vanilla extract and a pinch of salt until evenly combined.
- Boost with protein: Sprinkle in the protein powder and, if using, the powdered peanut butter. Stir gently but thoroughly so the base stays smooth and spreadable.
- Fold in the crunch: Quickly add the crispy rice cereal and fold until every piece is lightly coated. If using sugar-free chocolate chips, scatter them in now and fold once or twice so they distribute without fully melting.
- Press to set: Lightly mist your spatula with nonstick spray, then press the mixture into the prepared pan in an even layer. Avoid compacting too firmly so the texture stays airy.
- Set and slice: Let the pan rest at room temperature for about 30–60 minutes to firm up, or chill briefly for 10–15 minutes. Lift by the parchment and cut into bars or squares.
Tips for Success
- Prevent clumps: Add the protein powder gradually and whisk it into the melted mixture off heat. If it thickens too quickly, microwave the bowl for another quick burst of 10–15 seconds to loosen.
- Flavor balance: A touch more vanilla extract and a small pinch of salt can amplify sweetness and round out the flavor without adding many calories.
- Keep it light: Do not overpack the pan. Gentle pressing preserves the light, crisp bite of the crispy rice cereal.
- Nonstick trick: Lightly coat your hands or spatula with nonstick spray to prevent sticking while pressing the mixture.
- Protein choice: Whey works best for tenderness. If you switch the type of protein powder, add it slowly and adjust until the mixture stays spreadable.
Variations
- Chocolate peanut swirl: Add powdered peanut butter to the base and sprinkle sugar-free chocolate chips over the top before pressing.
- Extra vanilla: Double the vanilla extract for a bakery-style aroma without extra fat.
- Sea-salt finish: Dust the top with a tiny pinch of salt after pressing to heighten sweetness.
Storage
Store the sliced bars in an airtight container at room temperature. For longer storage, wrap individually and freeze; thaw briefly before serving so the texture stays crisp.
Approximate Nutrition
Per bar, assuming 12 bars and the base formula: about 90–120 calories, 6–9 g protein, 15–18 g carbs, 1–3 g fat. Using the optional powdered peanut butter will add a bit of flavor and a small protein bump with minimal fat, while adding sugar-free chocolate chips increases calories slightly.
How to Enjoy
Pack one as a post-workout bite, pair with fruit for a balanced snack, or enjoy alongside hot coffee or tea. The light sweetness and crisp texture make these bars an easy anytime treat that supports your protein goals without feeling heavy.