As a child, I LOVED chocolate rice krispy cakes, and as an adult, I still do! This Protein Crisp Bars recipe is my modified, healthy-ish version of those treats. Each square provides 7g of protein, and they’re much more filling than your traditional rice krispy buns thanks to the added protein and healthy fats. This makes portion control slightly easier but honestly they are so delicious its still very hard to stop after just one or two!
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This post is all about how to make protein crisp bars.
Everyone loved my chocolate peanut butter protein balls so much, I knew I needed to make more chocolatey protein treats. This recipe actually took me quite a few goes to get right and I very nearly almost gave up! But I'm so glad I persevered through all the too dry and too wet batches to finally get it right. i really hope you enjoy it as much as I do 💚.
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🌟 Why This Recipe is dietitian approved
Healthier chocolate treat: These bars bring all the nostalgia of a chocolate rice krispy cake but with a healthier spin. You get protein and healthy fats from the peanut butter and protein powder, making them more satisfying.
Portion control friendly: Thanks to the balance of protein and fats, these bars will help keep you full for longer, making it easier to stop at one or two.
No baking needed: I love that these bars are no-bake. Just mix the ingredients, press into a pan or lunch box, and let them chill. It’s perfect for anyone short on time or who doesn’t want to use the oven.
🥣 Substitutions for Different Dietary Needs
- Gluten-Free: This recipe is naturally gluten-free as long as you use a certified gluten-free crisp rice cereal.
- Dairy-Free: Choose a dairy-free protein powder like pea protein or another plant-based option to keep it dairy-free. Use dairy free chocolate chips.
- Vegan: Follow the dairy free swaps and use maple syrup instead of honey.
- Nut-Free: If you can’t have nuts, swap out the peanut butter for sunflower seed butter or tahini (I love using tahini in sweet treats, so don’t be afraid to try it!).
🥘 Key ingredients and substitutions
Below are some ingredient notes. For the exact ingredient measurements and the full recipe, be sure to check the printable recipe card at the bottom.
Peanut Butter: Look for a natural peanut butter made with just 1-2 ingredients, peanuts and salt. (Quick tip - check the ingredient list to figure this out). I recommend ensuring your peanut butter is as runny as possible. If you're at the end of the jar when it's more crumbly, you may need to add additional moisture to the mixture.
Honey - This acts as a natural sweetener and binder. You can swap it for maple syrup if you prefer, but honey keeps things nicely chewy and adds a lovely flavour. If using maple syrup. I'd recommend using slightly less as it tends to be more drippy than honey.
Crisp rice cereal - This is what gives the bars their light, crunchy texture. Make sure not to use a puffed rice cereal as it will go soggy.
Protein powder - use a chocolate flavour to get that nostalgic chocolate krispy bun taste!
🍫 Optional chocolate topping:
Chocolate chips - I choose dark, but use whichever you prefer.
Coconut oil - to help the chocolate melt and give the bars shiny finish.
Other suggestions:
- try drizzling melted chocolate over the bars instead of doing a full chocolate layer.
- omit the chocolate completely and sprinkle over some dessiccated coconut or chopped nuts or seeds.
🔪Step by Step Instructions
Step 1: Prepare your tin: Line a regular lunch box (8x6 inches) with parchment paper, leaving some extra over the sides to make it easier to lift the bars out later.
Step 3: Mix dry ingredients: In a large mixing bowl, combine the rice cereal and protein powder. Stir until evenly distributed.
Step 5: Press into the prepared tin: Transfer the mixture to your lined lunch box or tin. Press it down firmly and evenly using the back of a spoon or your hands. Allow to set in the fridge for 60 minutes or until the bars have set. Optional drizzle with melted chocolate before adding to the fridge.
Step 2: Mix the wet ingredients: Mix the honey and peanut butter in a bowl until well combined.
Pro tip: If your peanut butter is not very runny I'd recommend adding the honey and peanut butter into a small saucepan over a low heat. Gently melt the peanut butter and honey, stirring occasionally, until smooth and well combined.
Step 4: Combine the ingredients: Pour the melted peanut butter and honey mixture over the rice cereal and protein powder. Stir thoroughly until everything is evenly coated and sticking together.
Step 6: Slice and serve: Once firm, lift the bars out using the parchment paper, slice into squares, and enjoy! Store any leftovers in an airtight container.
🥤 What is the best protein powder to choose?
When choosing the best protein powder for your Protein Crisp Bars, it depends on your dietary preferences and needs. Here are some top options:
Whey Protein
- Best for: Those who want a complete protein source that’s quickly absorbed by the body. Great for post-workout snacks.
- Why it’s great: Whey protein contains all the essential amino acids your body needs and tends to mix well in recipes without clumping. It also adds a creamy texture.
- Tip: Opt for a high-quality whey isolate if you're lactose intolerant, as it contains less lactose than whey concentrate.
Pea Protein
- Best for: Vegans, vegetarians, or those with dairy intolerances.
- Why it’s great: Pea protein is one of the most popular plant-based protein powders. It’s easy to digest, hypoallergenic, and still provides all the essential amino acids.
- Tip: Look for a blend of pea protein with brown rice protein to ensure a more complete amino acid profile.
Casein Protein
- Best for: Those looking for a slower-digesting protein to keep them full for longer.
- Why it’s great: Casein is another dairy-based protein that digests slowly, making it a great option if you’re snacking on your bars for sustained energy or overnight.
- Tip: It’s thicker than whey, so it can make your bars more dense—use a little less or combine with another type of protein powder.
Hemp protein
- Best for: Those who want a plant-based protein that’s high in fiber.
- Why it’s great: Hemp protein is rich in omega-3 fatty acids and also contains fiber, which can be great for digestion. However, the flavor is a bit more earthy, so it's best when mixed with other ingredients like cocoa powder.
- Tip: Use in combination with a sweeter protein powder to balance the flavor.
Egg White Protein
- Best for: People who can’t have dairy but still want a non-vegan option.
- Why it’s great: Egg white protein is easily digestible and very low in carbs and fat, making it a lean option for your bars.
- Tip: It has a neutral flavor, so it won’t overpower your other ingredients.
Collagen Protein
- Best for: Those looking to support skin, joint, and gut health along with protein intake.
- Why it’s great: Collagen protein blends easily into recipes and doesn’t have a strong flavor. While it doesn’t provide all essential amino acids, it can be a great addition to other types of protein.
- Tip: Combine collagen with another protein powder to make it a more complete protein source.
⍰ Recipe FAQs
Try adding some some high-protein toppings, see my suggestions below. Or serve the bars crushed over a tub of greek yogurt.
Crushed Nuts: Almonds, peanuts, or pistachios not only add a protein boost but also bring a nice crunch. Plus, they’re packed with healthy fats.
Hemp Seeds: Hemp seeds are a great source of protein and omega-3s. Sprinkle them over the melted chocolate before it hardens for an extra nutritious kick.
Chia Seeds: While small, chia seeds are rich in protein and fiber. They’ll give your bars a little crunch and extra nutrition without altering the flavor much.
Pumpkin Seeds: Also known as pepitas, pumpkin seeds are a fantastic source of protein. Toasted or raw, they add texture and a savoury contrast to the sweetness of the bars.
You can mix a tablespoon or two of cocoa powder into the bar mixture.
📦 Storage Tips
Once your bars are ready, store them in an airtight container at room temperature for up to 3 days. For longer freshness, keep them in the fridge for up to a week. If you want to freeze them, cut them into bars, wrap individually, and they’ll last for up to 3 months – perfect for meal prep!
📖 The Recipe
Protein Crisp Bars
Equipment
Ingredients
For the protein bars:
- 70 g crisp rice cereal (2 cups)
- 90 g chocolate protein powder (1 cup) or your preferred flavour
- 250 g drizzly peanut butter (1 cup)
- 160 g honey (½ cup)
Chocolate topping
- 100 g chocolate or chocolate chips
- ½ teaspoon coconut oil
Instructions
- Prepare your tin: Line a regular lunch box (8x6-inch) with parchment paper, leaving some extra over the sides to make it easier to lift the bars out later.
- Mix the wet ingredients: Mix the honey and peanut butter in a bowl until well combined.
- Pro tip: If your peanut butter is not very runny I'd recommend adding the honey and peanut butter into a small saucepan over a low heat. Gently melt the peanut butter and honey, stirring occasionally, until smooth and well combined.
- Mix dry ingredients: In a large mixing bowl, combine the rice cereal and protein powder. Stir until evenly distributed.
- Combine the ingredients: Pour the melted peanut butter and honey mixture over the rice cereal and protein powder. Stir thoroughly until everything is evenly coated and sticking together.
- Press into the prepared tin: Transfer the mixture to your lined lunch box or tin. Press it down firmly and evenly using the back of a spoon or your hands.
- OPTIONAL STEP: Prepare the chocolate topping: In a microwave-safe bowl or using the stovetop, melt the chocolate and coconut oil together until smooth. Pour the melted chocolate over the bars and spread it evenly across the top.
- Chill and set: Place the tin in the fridge for about 60 minutes, or until the bars and chocolate topping are set.
- Slice and serve: Once firm, lift the bars out using the parchment paper, slice into squares, and enjoy! Store any leftovers in an airtight container.
Video
Notes
Nutrition
This post was all about how to make Protein Crisp Bars.
Laura says
Hi. What is a hemp heart? Your ingredients list calls for 25g of this, but your instructions call for flax. Can you clarify this?
Maria Lucey RD says
Hi Laura, thank you for highlighting this! I will update the recipe. Hemp hearts and flaxseed can be used interchangeably, so either will work.
Hemp hearts are ground down hemp seeds and they tend to have slightly more protein than flaxseed. If you can't find hemp hearts milled flaxseed will be a good option. Thank you for reading and I hope you enjoy the recipe.
sean says
Amazing, thank you.