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.
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.
- 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
- 3 Tbsp sugar-free chocolate chips
- ½ tsp coconut oil
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Line an 8”x8” brownie pan or 9”x 6” rimmed pan with parchment paper; or spray with cooking spray.
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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.
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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.
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Stir in protein powder until combined. Mixture will be thick and pasty.
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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.
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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.
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Transfer back to freezer to firm up for 5 minutes before cutting into 8 bars/squares. Serve immediately.
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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!
Note: Nutrition info w/o drizzle included
