Desserts · Brownies & bars

Protein rice krispie treats

Name: Protein rice krispie treats
Prep time: 15 min
Cook time: 5 min
Total time: 20 min
Yield: 12 servings
Ingredients: 5 cups crisped rice cereal; 3 scoops, vanilla whey protein; 1/2 cup peanut butter; 3 tbsp honey; 1/3 cup whole milk; 1 tsp vanilla extract; a pinch salt; 1 3/4 oz dark chocolate 70-85%, melted, to drizzle

The no-bake bar rebuilt with whey and peanut butter binding the cereal instead of a whole bag of marshmallow. Same snap, and it eats like food rather than sugar.

Time: 20 min (15 prep + 5 cook)
Servings: 12
Per serving: 174 kcal
Protein: 8 g

Both directions are legitimate — the score measures fullness per calorie, not virtue. Every version is the same dish, rebalanced.

Ingredients

5 cups crisped rice cereal120 g
3 scoops, vanilla whey protein90 g
1/2 cup peanut butter120 g
3 tbsp honey60 g
1/3 cup whole milk80 g
1 tsp vanilla extract4 g
a pinch salt1 g
1 3/4 oz dark chocolate 70-85%, melted, to drizzle (optional)50 g

Every ingredient links to its food page — same data, same score, same formula.

Steps

Warm the peanut butter and honey until pourable, then stir in the milk, vanilla and salt.
Whisk in the protein powder off the heat — added to hot liquid it clumps.
Fold through the cereal quickly and press into a lined 20 cm (8-inch) pan with a spatula. Press firmly here; there's no marshmallow to glue it.
Chocolate drizzle if using, then chill 30 minutes before cutting.

Alternative

Rice krispie treatsthe marshmallow original0

Why this score

easy to overeat

Dense calories with little protein, volume or fiber to fill you up.

Three routes to fullness — one is enough

18% of kcal

19% water

7 g/Mcal

What pulls it down

10%

How scores work

Computed on the finished dish, not an average of the parts: 2082 kcal goes into the pot, 525 g of ingredients comes out as ~520 g of food → 400 kcal per 100 g. Cooking moves water, and energy density is the score's biggest lever — so we show the math. Full formula here.

Per

Calories: 400
Protein: (18%); 18 g
Fat: (37%); 16 g
Carbohydrates: (45%); 45 g
of which sugar: 18 g
Fiber: 3 g
Sodium: 324 mg

Percentages are the share of calories from each macronutrient.

Computed from the ingredients' USDA data — nothing typed by hand. Every number is traceable, every score recomputable.

More desserts

Photo: AI-generated. Nutrition and score are computed from the ingredients with the published formula — this recipe hasn't been kitchen-tested by us yet.