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These chocolate Protein Rice Krispies will become your new favorite pre-workout snack. Made with 3 ingredients and no marshmallows, they will satisfy your sweet tooth while fitting your macro goals.
If you are looking for more high protein pre workout snacks, you should also try my homemade protein bars or protein granola bars, protein muffins or a slice of high protein banana bread.
Protein Rice Krispies Recipe
These high protein Rice Krispies have quickly become my latest obsession. I usually eat one or two squares before the gym or when I’m back from working out. They perfectly hit the spot when you crave something sweet but still care about your diet and macros. Believe me, every time I have them I go back to childhood!
From simple ingredients to delicious taste and texture, you will love this recipe. Here are a couple of valid reasons, if you’re still not convinced.
- Quick and easy. Made in a bowl with just 3 ingredients, they come together so fast that you’ll be making them every week.
- Sweet and tasty. Loaded with chocolate and crispy rice cereal, this snack will satisfy your sweet tooth and bring back your inner child.
- High protein and low calorie. Since they have no marshmallow, no butter and no oil, these are low calorie protein Rice Krispies treats. They’re packed with protein powder and rice, which makes them bodybuilder friendly.
- Meal prep friendly. You can prep them ahead and keep in the fridge to have snacks and desserts for the entire week. These chocolate protein Rice Krispies squares will both fit in your macros and in your gym bag.
Ingredients
Making Rice Krispie treats high protein is so quick and easy. You only need 3 ingredients and 5 minutes of your day. Here is everything required along with extra details; you can find the precise quantities in the recipe card at the bottom.
- Crispy Rice cereal. For a healthier option I prefer low sugar crispy rice cereal, but you are free to use any other such as regular crispy rice cereal, chocolate crispy rice cereal or other toasted puffed grains.
- Protein powder. This recipe uses vanilla whey protein powder. I recommend whey because it mixes very well and you won’t get lumps, but also vegan protein powder, casein and collagen work. Vanilla, chocolate and marshmallow protein flavor are great picks.
- Dark chocolate. Choose your favorite chocolate or chocolate chips. To keep the sugar low, opt for sugar-free and extra dark chocolate.
Protein powder choice
While this recipe works with any type of protein powder, I highly recommend using whey. Whey protein mixes well, resulting in a smooth texture without any lumps. If you choose to make protein Rice Krispie treats with vegan protein or casein, you may need to add a bit more melted chocolate or a couple of tablespoons of peanut butter for the right consistency. Flavor-wise, this recipe pairs well with chocolate, vanilla, or even unflavored protein powder. Personally, I love using naturally sweetened vanilla protein powder.
How to make protein Rice Krispies
- Step 1 – Prep the basics. Line a 6-inch square baking dish with parchment paper and set it aside. Gather the puffed rice cereal, your favorite protein powder and some high quality chocolate.
- Step 2 – Mix dry ingredients. In a large bowl combine the crispy rice cereal with a protein powder of your choice, then stir well until evenly combined.
- Step 3 – Melt chocolate. Cut the chocolate into small chunks, then place in a microwavable bowl and microwave for 30 second intervals, removing and stirring at each 30 second interval, until the chocolate has melted. Make sure that you stir often so that the chocolate does not burn. As an alternative, you can melt the chocolate using the bain marie method.
- Step 4 – Mix all together. Pour the melted chocolate in the protein powder rice mixture and stir until the cereal is evenly coated with melted chocolate.
- Step 5 – Refrigerate. Transfer the mixture to your prepared baking dish. Press gently with your fingertips just until completely spread out, then refrigerate for at least one hour before cutting into squares.
Recipe tips
- Use a high-quality protein powder. Pick a smooth-mixing whey, vegan, or casein protein powder for a lump-free texture and great flavor. I recommend vanilla or chocolate flavors, but also unflavored protein works.
- Choose crispy cereal. Ensure your cereal is fresh and crispy; stale rice cereal will make your treats soggy.
- Swap for puffed grains. Feel free to replace crispy rice cereal with puffed quinoa, millet, or amaranth for a healthier snack. Just make sure that the cereal used is puffed and toasted, otherwise it won’t give the desired crunch.
- Make them healthier. Opt for low-sugar, whole-grain cereals and extra dark chocolate to keep the recipe nutritious and macro-friendly.
- Customize thickness. Use a smaller baking dish for thicker treats or a larger one for thinner squares, depending on your preference. I used a 6-inch square baking dish and they came out quite thick.
Storage directions
Store your protein Rice Krispie treats in an airtight container in the refrigerator for up to 7 days. For longer storage, you can freeze them by wrapping individual squares in plastic wrap and placing them in a freezer-safe bag for up to 3 months. Thaw at room temperature or in the fridge before enjoying as a snack or dessert.
Frequently asked questions
Yes, if you use gluten-free crispy rice cereal and protein powder these treats will be completely gluten-free. Always double-check ingredient labels to ensure there’s no hidden gluten.
These chocolate protein Rice Krispies are a healthier alternative to traditional ones since they contain no marshmallows, butter, or oil. Packed with protein powder and made with low-sugar cereal and dark chocolate, they’re both satisfying and macro-friendly.
These squares are a popular snack choice amongst bodybuilders because they provide quick-digesting carbs, which fuel workouts and replenish glycogen stores post-exercise. They’re also easy to digest, making them great also before training.
More snacks with protein powder
- Peanut butter protein balls
- Homemade protein bars
- Protein granola bars
- Chocolate protein balls
- Single serving protein cookie
- Protein pudding
Chocolate Protein Rice Krispie Treats
Ingredients
- 2 cups (50 g) crispy rice cereal
- ⅓ cup (30 g) protein powder, vanilla whey recommended
- 6 oz (170 g) dark chocolate
Instructions
- Line a 6-inch square baking dish with parchment paper and set it aside.
- In a large bowl, combine crispy rice cereal with protein powder and stir well, until evenly combined.
- Cut the chocolate into small chunks, then place in a microwavable bowl and microwave for 30 second intervals, removing and stirring at each 30 second interval, until the chocolate has melted. Make sure that you stir often so that the chocolate does not burn. As an alternative, you can melt the chocolate using the bain marie method.
- Pour melted chocolate in the protein rice mixture and stir until the cereal is evenly coated with melted chocolate.
- Transfer the mixture to your prepared baking dish. Press gently with your fingertips just until completely spread out, then refrigerate for at least one hour before cutting into squares.
Notes
- Protein powder choice: This recipe uses vanilla whey protein powder. If you prepare these chocolate Rice Krispie treats with vegan protein powder or casein, more melted chocolate or a couple tablespoons of peanut butter may be required to fix the texture.
Just found this page on Pinterest – Great job! Easy, healthy, protein treats are my favourite! 😀 Going to make these now with vegan vanilla protein !
Hey dear Elise!
What a great pleasure reading your words 😉
I’m so happy you found my blog – and especially that you like it! You will definitely love these high protein Rice Krispie Treats with vanilla protein. My favorite together with chocolate flavored protein.
Have a great Sunday,
Matteo
Hi Matteo,
first of all thank you for the recipe, it turned out amazing, as always. Your recipes are a game changer in the field of fit desserts, I can barely keep up with trying out them all!
A question to this recipe – I wanted to try adding some PB for more of a Ferrero Rocher vibe. Do you think it would work? How much would you recommend to add or how to change the proportions?
Hey my dear!
Thank you very much for your words, reading your comment made my day. And of course, I am incredibly happy you appreciate my recipes 🙂 !
Regarding your enquiry, I would personally add around 2 to 3 tbsp of peanut butter and adjust with more rice cakes if the mixture is still too wet. It sounds like a great idea, I should definitely try as well!
Have a great Sunday and week to come.
Best regards,
Matteo