| |

High Protein rice krispies

The secret to the MOST amount of energy during your workout is protein rice Krispie squares. Perfect ratio of protein and simple carbs to fuel your lifts, run, or whatever exercise you have planned for the day! Protein Rice Krispies are super easy to meal prep on Sundays to have for the week as well.

My grandma would always have rice crispies in the house which means we ALWAYS got rice krispies as a treat, cereal for breakfast, and craft dinner for lunch. I have come a long way nutritionally since then but it always brings me back to those nostalgic days.

Why you need Carbs and Protein before a workout

Consuming protein and carbohydrates before a workout is important for many reasons, as these nutrients play crucial roles in providing energy, supporting muscle function, and optimizing overall performance. Here’s why they are beneficial:

Energy Source: Carbohydrates are the body’s preferred source of energy. Consuming carbs before a workout helps replenish glycogen stores in the muscles and liver, providing a readily available energy source for physical activity.

Blood Sugar Regulation: Carbohydrates also help regulate blood sugar levels. Maintaining stable blood sugar is important for sustained energy during exercise, preventing fatigue, and avoiding a sudden drop in energy levels (hypoglycemia).

Muscle Fuel: Protein is essential for muscle repair and growth. Consuming protein before a workout can help provide amino acids, the building blocks of proteins, to the muscles. This can support muscle protein synthesis and help prevent muscle breakdown during exercise.

Performance Optimization: The combination of protein and carbohydrates before a workout can enhance performance by providing a balanced mix of nutrients. Protein helps with muscle support, while carbohydrates provide quick energy, resulting in improved endurance and stamina.

Reducing Muscle Soreness: Consuming protein before a workout may contribute to reducing muscle soreness and aiding in the recovery process. This is particularly important for individuals engaged in regular or intense exercise.

protein Rice Krispies to hit your protein goals! not to mention these protein Rice Krispies squares are JUST as good if not better than the real deal!

Fitness people have to protein-ify EVERYTHING

It’s true, we do, and if you are one of us you get it but if you aren’t, you are about to become one. 

Protein is essential for everyone, regardless of gender, as it plays numerous vital roles in the body. However, there are some specific reasons why protein is particularly important for women for muscle maintenance, hair growth, and immune function (among other things).

You may know of the recommended daily requirements for protein being around 50 g which is absurd to me. Remember this is the amount you need to just not die. THIS IS NOT TO FUCTION OPTIMALLY! Additionally, if you are an active woman, your requirements go way up! 

What I recommend for my clients and the rule of thumb I use with myself is 1g per lb of lean body mass OR to make things easier, 1 gram per lb of body weight.

This is where your body will thrive, have energy, and fuel your weight loss or muscle gain goals!

Protein Rice Krispies vs regular

I get this question a lot, what is the difference in texture, taste, and macro distribution of adding protein powder to your protein rice krispie squares?

Texture: Is very similar to regular Rice Krispies EXCEPT protein rice Krispies I find to be a little more on the dense side

Taste: This will depend on the quality of protein powder you use. I use PEScience which tastes amazing and mixes up well! Try the Vanilla cake pop flavor for a traditional Rice Krispie flavor

Macro content: THEY HAVE MORE PROTEIN! how exciting! One of these bad boys has the same number of carbs and fats as regular rice crispies but has triple the protein content.

My protein Rice Krispie square: 264 calories 37.2 Carb, 6 Fat, 14 Protein

Other Rice Krispie squares: 260 calories 48 Carbs, 6 Fat, 2 Protein

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon

High Protein rice krispies

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

These protein rice krispie squares make a great snack or post-workout treat, providing both protein and carbohydrates to fuel your body. Feel free to experiment with different flavors of protein powder or add-ins to customize them to your liking!

  • Total Time: 3 hours
  • Yield: 12 bars 1x




  • 3 cups of Rice Krispies cereal (or any crispy rice cereal)
  • 1/2 cup of protein powder (vanilla or chocolate flavored works well)
  • 1/2 cup of honey or maple syrup
  • 1/2 cup of nut butter (such as almond butter or peanut butter)
  • Optional: 1/4 cup of chocolate chips or chopped nuts for extra flavor and texture



  1. Prepare Pan: Grease a 9×9 inch baking pan or line it with parchment paper. This will prevent the mixture from sticking to the pan.

  2. Combine Ingredients: In a large mixing bowl, combine the Rice Krispies cereal and protein powder. Stir until well mixed.

  3. Heat Sweeteners: In a small saucepan over low heat, combine the honey or maple syrup with the nut butter. Stir constantly until the mixture is smooth and well combined. Be careful not to let it boil.

  4. Combine Wet and Dry Ingredients: Pour the warm honey/nut butter mixture over the cereal and protein powder mixture. Use a spatula to gently fold everything together until the cereal is evenly coated.

  5. Add Optional Ingredients: If you’re using chocolate chips or nuts, fold them into the mixture now.

  6. Press into Pan: Transfer the mixture into the prepared baking pan. Use a spatula or your hands to press it firmly and evenly into the pan.

  7. Chill: Place the pan in the refrigerator for at least 1-2 hours to allow the mixture to set.

  8. Cut into Squares: Once the mixture has hardened, remove it from the refrigerator and cut it into squares or bars using a sharp knife.

  9. Serve: Enjoy your homemade protein rice krispie squares! Store any leftovers in an airtight container in the refrigerator for up to a week

  • Author: haileepiendl
  • Prep Time: 30 minutes
  • Cook Time: 2-3 hours
  • Category: snack
  • Method: no-bake
  • Cuisine: American
  • Diet: Low Calorie


  • Serving Size: 1 Bar
  • Calories: 264
  • Sugar: 11
  • Fat: 6
  • Carbohydrates: 37
  • Protein: 14
Recipe Card powered byTasty Recipes

Can you customize it?

YES of course! Add in whatever mix-ins you like or toppings. The world is your oyster! Some of my favorite mix-ins are:

  • M&Ms
  • Sprinkles
  • peanut butter
  • chocolate chips

What would you mix in? Let me know in the comments! I also love when you guys share these recipes so make them and tag me on Instagram @hailee_fitblog

Similar Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating 5 Stars 4 Stars 3 Stars 2 Stars 1 Star