Protein Rice Krispies are a fantastic option for whipping up speedy and satisfying protein-packed snacks that are perfect for any time of day. Whether you need a quick breakfast, an afternoon pick-me-up, or a post-workout treat, these delightful snacks can be tailored to your taste preferences while delivering a healthy dose of protein. Let’s kick things off with a rundown of the ingredients to ensure you’re all set to make this delicious and nutritious treat:
The Benefits of Protein Rice Krispies
These Protein Rice Krispies aren’t just tasty; they also provide a quick and easy way to increase your protein intake, helping to support muscle recovery and maintain energy levels throughout the day. The combination of protein, healthy fats, and carbohydrates makes them a well-rounded snack that can keep you satisfied and fuelled for whatever comes your way.
Now that you have a rundown of the ingredients, you’re ready to whip up a batch of these speedy, protein-packed snacks! Enjoy the process of creating your own delicious treats, and relish the satisfaction of knowing you’re nourishing your body with each bite.
Why It Works:
- Protein Power: Adding protein powder transforms this cereal treat into a muscle-building snack.
- Healthy Fats: Nut butter provides a boost of healthy fats, keeping you full longer.
- Natural Sweetness: Honey or maple syrup adds just the right touch of sweetness without overloading on sugar.
Ingredients for Protein Rice Krispies
🍚 3 cups of rice cereal (like Rice Krispies)
đź’Ş 1 scoop (about 30g) of your favourite protein powder (vanilla or chocolate work well)
🍯 3 tablespoons of honey or maple syrup
🥜 3 tablespoons of nut butter (such as almond butter or peanut butter)
🍫 Optional: dark chocolate chips, dried fruit, nuts, or seeds for added flavour and texture
Nutritional Content (per serving)
- Calories: 180–220 kcal
- Protein: 8–10 g
- Carbohydrates: 20–25 g
- Sugars: 5–10 g (depends on honey/maple syrup and added ingredients)
- Fibre: 1–3 g (if adding nuts/seeds/dried fruit)
- Fat: 7–10 g
- Saturated Fat: 1–2 g (depending on nut butter)
- Sodium: 100–200 mg (depending on the cereal and nut butter used)
- Calcium: 50–100 mg (depends on the protein powder)
- Iron: 0.5–1 mg (depends on the cereal and protein powder)
Instructions
- Mix the Base: In a large bowl, combine the puffed rice cereal and protein powder, making sure to distribute the powder evenly throughout the cereal.
- Create the Binding: In a small saucepan over low heat, melt the almond or peanut butter with honey (or maple syrup) and vanilla extract. Stir constantly until the mixture is smooth and well-combined.
- Combine & Stir: Pour the melted mixture over the puffed rice and protein powder. Stir everything together until the cereal is evenly coated.
- Press into a Pan: Line a square baking pan with parchment paper, then transfer the mixture into the pan. Press it down firmly with a spatula to ensure it's packed in tight.
- Let it Set: Pop the pan into the fridge for about 30 minutes to firm up, or if you're in a hurry, you can use the freezer for 10-15 minutes.
- Slice & Serve: Once set, remove from the fridge, slice into squares or bars, and enjoy! These make a perfect grab-and-go snack or a healthy breakfast alternative.
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