A Smarter Way to Enjoy Rice Crispy Squares

There’s something nostalgic about biting into a classic rice crispy square. The contrast of gooey marshmallow with light, crisp cereal. It’s one of those timeless treats that feels indulgent without being over the top. But like many traditional snack recipes, it leaves room for improvement when it comes to nutritional value.

That’s why I reimagined the classic rice crispy square into something lighter, higher in protein, and still satisfying. By slightly reducing the marshmallows, removing the butter altogether, and incorporating a high-quality protein powder, this version delivers the same satisfying texture and taste, all while offering a much stronger nutritional profile.

Each stick-sized square comes in at approximately 75 calories with nearly 6 grams of protein. It’s ideal as a mid-afternoon snack, a quick post-workout bite, or a lunchbox treat you can feel good about.

Here’s how to make them:

Protein Rice Crispy Squares
(Makes 16 sticks)

• 16 marshmallows, microwaved for 30 seconds
• 1 cup vanilla whey protein powder (or your preferred protein)
• 2 heaping cups rice crispy cereal

Fold the warm marshmallows with the protein powder and cereal until well mixed. Press the mixture into a rectangle in a baking dish and place in the freezer for at least 5 minutes. Once cooled, cut into squares and serve.

This simple recipe shows that you don’t need to give up your favorite foods! For more high-protein, carb-smart ideas, check out my new book, The Carb Reset.