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Protein Rice Krispies Treats

We’re taking everyone’s favorite childhood treat and making it a little more “adult.”

Nobody can deny that Rice Krispies Treats are delicious, but they’re not exactly filling. We’re going to pump them up with protein to create a filling, delicious treat that’s suitable for any diet…

Protein Cereal Treats

Each Protein Rice Krispies Treat contains 120 calories and nearly 6g of protein. If you have two squares, you’ll have 240 calories and about 12g of protein, which is about as impressive as a protein bar but WAY more delicious!


Which cereal should you use for Protein Rice Krispies Treats

For this recipe, I decided to go with Magic Spoon Cereal as the base.

Magic Spoon Cereal

I personally love Magic Spoon, but if you’ve never had a high-protein, low-carb cereal before, you need to be aware that it’s a slightly different texture.

While it’s crunchy, it also has a slightly sticky texture compared to regular cereal. I don’t mind this though, because I find the flavor to be really, really good!

To me, the Frosted flavor tastes just like Rice Krispies Treats Cereal, which certainly fits the bill here.

Check out my full ranking of protein cereals for other recommendations of cereal to try- Highkey would definitely be my second choice!

If you want to try Magic Spoon, you can use the code “cheatday” at checkout to save yourself $5!


Can you use regular cereal for these treats?

Of course. If you follow the recipe as-is, you can make delicious cereal treats with your favorite cereal.

In fact, I made a batch with Sugar Cookie Toast Crunch (one of the best cereals ever created) and it was absolutely delicious!

Check out my recipe for Protein Cereal Bars for my advice on how to infuse some protein into these without using protein cereal.

While the overall protein amount will be lower, there’s no denying that these cereal treats will be an absolute crowd-pleaser.


How to make Protein Rice Krispies Treats

To make these Protein Rice Krispies Treats, you just need 3 simple ingredients: protein cereal, marshmallows, and butter.

To start, combine the marshmallows and butter in a saucepan and melt down into a sauce.

Keep the heat on low-medium (or low) and continuously mix until it is smooth. If you do not continue to mix, the marshmallows will burn, so you want to keep everything moving!

Once you have a smooth marshmallow sauce, add your protein cereal in and mix it up until it is fully coated.

Very lightly spray an 8×8 pan with nonstick spray and add your cereal mixture to it.

Run a spatula under cold water, then use it to press down the mixture into all of the edges of the pan. The marshmallows become very sticky, and the cold water will prevent the mixture from sticking to the spatula and making a mess.

Add your Protein Rice Krispies Treats to the fridge to allow them to cool for about 30 minutes. Once cooled, everything will firm up and be easy to slice up into 9 squares.

Healthy cereal treats

If you have leftovers, you can store them in an airtight container at room temperature for up to a week. The cereal will stay nice and crunchy, and the marshmallows will stay chewy and gooey the way you’d hope.

That’s all there is to it!

If you want to take these to the next level and add even more protein to each serving, I highly recommend checking out my Protein Cereal Bar recipe.

Cinnamon Toast Crunch Protein Bar

I utilize a simple protein frosting to make sandwich bars out of these treats, elevating things even more!


Healthy cereal treats

Protein Rice Krispies Treats

Yield: 9
Prep Time: 5 minutes
Additional Time: 30 minutes
Total Time: 35 minutes

Using healthy, high-protein cereal, we're turning everyone's favorite childhood treat into a delicious high-protein snack.



  1. Heat up a large saucepan over low-medium heat.
  2. Add butter to the pan and let that melt down.
  3. Add your marshmallows, then continuously mix until they melt and become a smooth marshmallow sauce. Make sure you keep mixing to keep everything moving or you run the risk of your marshmallows burning. This whole process should only take a few minutes.
  4. Once the marshmallows are smooth, add your cereal and mix it up completely until all of the cereal is covered.
  5. Lightly spray an 8x8 pan, or line with parchment paper, and add the marshmallow & cereal mixture. Run a spatula under cold water to help with the stickiness, then gently press down the cereal so it touches all of the edges.
  6. Refrigerate your cereal treats for 30 minutes, then slice and serve!
  7. Store any leftover treats in an airtight container at room temperature and enjoy them throughout the week.


  • Since Magic Spoon cereal has low net carbs, the net carb count of each cereal treat is 14.5g.
  • If you want to use regular cereal, but you still want these to be high-protein, check out my protein cereal bar recipe.
  • The recipe can easily be scaled up to make larger treats or to fit a larger pan. The general rule of thumb is to just use equal parts cereal & marshmallows for the proper ratio.

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Nutrition Information
Yield 9 Serving Size 1 Square Treat
Amount Per Serving Calories 120Total Fat 4.5gCarbohydrates 19gProtein 5.5g

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Thursday 30th of November 2023

I can't seem to find a recipe for the "simple protein frosting" you mentioned using to make bars. Halp!

Matt Rosenman

Thursday 30th of November 2023

Sorry I was not specific! I was referring to the frosting/icing I used in the protein cereal bars, which are here:

About Matt Rosenman

With over 15 years of experience in health and fitness, Matt Rosenman is the expert voice behind Matt’s philosophy is simple: no foods are off-limits, and a healthy lifestyle shouldn't be complicated or restrictive. As a former certified personal trainer with a bachelor’s degree in Health Behavioral Sciences, Matt brings well-rounded expertise to his blog. From revamping classic recipes with a nutritious twist to breaking down fast food menus, his goal is make healthy living less confusing for everyone. Featured in major publications and with a strong following on social media, Matt is committed to making “healthy” uncomplicated—no matter where you are in your health journey. Join Matt on his mission to simplify health without sacrificing flavor. Learn More

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