Protein Pumpkin Krispie Treats are a healthy interpretation on one of my most-loved childhood snacks. They are made without marshmallows (or any added sugar at all) or butter – instead I use a sugar-free syrup swap and a seed and oat butter.

While you can use peanut butter, or any nut butter of your choosing, I like to use the Seed & Oat Butter from Garnish because it’s free of the Top 9 Allergens. Thankfully, I don’t have food allergies, but when you have someone in your house who does and/or you want to share dishes with others who might (but you don’t know) . . . . this spread is a great option. A great solution when there are peanut allergies around. Save 20% at EatGarnish.com with my code FITFORK

The protein rice krispies are a very satisfying snack that won’t leave you hungry or in a sugar-crash 30 minutes later – they have 11g protein thanks to the addition of some protein powder and the protein in the Seed & Oat Butter.

TIPS FOR MAKING PUMPKIN PROTEIN RICE KRISPIE TREATS

Nut Butter: Discussed above, but you can use any nut butter you prefer. The Seed & Oat Butter is a great solution if you or your guests have any peanut or tree nut allergies.

Sweetener: I used a zero-carb simple syrup. You can also use a honey substitute or maple syrup substitute. Also using real honey or 100% maple syrup is fine too, just note that the macros of the recipe will change.

Why Flaxseed?: If you notice that the syrup is more watery than thick, use the recipe suggestion to mix in 1 tablespoon of flax seed meal into the recipe to serve as a binder/thickener. In vegan recipes, flaxseed mixed with water is often referred to as a flax egg.

Protein Powder: Again, you have the leeway in this protein krispie treat recipe to use the type of protein powder you prefer – plant-based, whey, etc. Also, there are a few flavors that will work best including vanilla, cake batter, pumpkin and even unflavored. Today I used Clean Lean Protein from Nuzest, you can save 15% with code: FITFORK

Pan Size: This no marshmallow rice crispie recipe fits into an 8”x8” brownie pan, 9”x5.5” toaster oven pan, 9”x5” load pan, or even in 8 of the tins of a muffin pan.

Storing Leftovers: This recipe is the crispiest served right upon making. However, if you have leftovers to save, keep them in an air-tight container in the fridge for up to 5 days. They will be a little softer in texture, but still delicious.

Print

Protein Pumpkin Krispie Treats

Prep Time

5 mins

Total Time

20 mins

 

You’ll feel a wave of nostalgia biting into these rice krispie treats, mixed up with real pumpkin to celebrate the season. No marshmallows or added sugar, plus protein for a balanced snack – this easy recipe is a winner and works for gluten-free, nut-free, vegan diets and more.

Course: Dessert, Snack

Keyword: fall, gluten free, pumpkin, pumpkin dessert, pumpkin spice, vegan

Servings: 8 servings

Calories: 172 kcal

Ingredients

• cup canned pumpkin puree not pumpkin pie filling
• ½ cup Oat & Seed Butter from Garnish or nut butter of your choice
• 1/3 cup zero-carb “syrupy” sweetener like a honey substitute or maple syrup substitute – or the real stuff if you don’t mind a higher calorie/carb count
• 1 tbsp ground flax seed optional
• 2/3 cup protein powder either vanilla, cake batter or pumpkin flavor
• 2½ cup plain puffed rice cereal like Rice Krispies

Optional Chocolate Drizzle:

• 3 Tbsp sugar-free chocolate chips
• ½ tsp coconut oil

Instructions

1. Line an 8”x8” brownie pan or 9”x 6” rimmed pan with parchment paper; or spray with cooking spray.
2. Add pumpkin, oat/pumpkin butter and syrup to bowl and mix until combined. If your seed butter is thick, warm up in microwave for 10 seconds until an easier-to-stir consistency.
3. Stir in flax seed meal. This can be omitted if you are using a thick syrup consistency sweetener. But if your sweetener is thinner, this helps serve as a thickener/binder.
4. Stir in protein powder until combined. Mixture will be thick and pasty.
5. Next stir in rice cereal until thoroughly coated and press down with fingers or spatula into prepared pan. Stick in freezer for 10 minutes to firm up before cutting.
6. If you’d like to do the chocolate drizzle, add chocolate chips and coconut oil to small microwave-safe bowl and microwave/stir in 15-second increments until smooth. Drizzle over treats.
7. Transfer back to freezer to firm up for 5 minutes before cutting into 8 bars/squares. Serve immediately.
8. Store leftovers in air-tight container in fridge for up to 5 days. Note that the texture will be less crunchy on leftovers – but still yummy!

Recipe Notes

Note: Nutrition info w/o drizzle included