Jeff’s Customizable Rice Krispie Squares
My friend Jeff shared with me his recipe for "healthy" rice krispie squares. What I love
about this recipe is that it is completely customizable. I have provided the "base" recipe
(with a few tweaks) but you can experiment by changing the puffed grain, sweeteners,
add-ins, and protein powder to create your favorite flavor combination.
Some ideas:
Puffed Grain:
Brown Rice Krispies
Puffed Quinoa
Puffed Kamut
Puffed Wheat
Sweeteners:
Honey
Agave Syrup
Brown Rice Syrup
Maple Syrup
Reduced Sugar Syrup
Nut butter:
Almond butter
Peanut butter
Cashew butter
Homemade nut butter
Add-ins:
1/2 cup dried fruit
1/2 cup chopped nuts
Example combinations: sliver almonds and cranberries; a tropical flavour with
macadamia nuts, coconut, and mango; dried apples and walnuts
Protein powder:
Chocolate protein
Vanilla protein
Snickerdoodle protein
Cake Batter protein
Unflavored protein
Note: if you add additional protein powder, increase the amount of nut butter in the
recipe by 2 tablespoons and the amount of sweetener by 2 tablespoons. I have had
success with a version where I eliminated the ground flax and replaced it with 1 scoop
(30g) of protein powder and did not increase the amount of nut butter and honey.
Yield: 12 squares
Ingredients:
2 cups (16g) puffed rice
1 ½ cups (120g) old fashioned rolled oats
3 tablespoons (30g) ground flax
2 tablespoons (24g) chia seeds
1/2 cup (160g) honey
1/2 cup (120g) almond butter
Directions:
1. Combine the dry ingredients in a large mixing bowl (include any extra add-ins not
outlined in the base recipe).
2. Note: if you add 1 scoop (30g) of protein powder, increase the amount of nut
butter in the recipe by 2 tablespoons and the amount of sweetener by 2
tablespoons. I have had success with a version where I eliminated the ground
flax and replaced it with 1 scoop (30g) of protein powder without increasing the
amount of nut butter and honey. If you want to include the flax and add protein
powder it is ideal to increase the wet ingredients (honey and almond butter as
described).
3. Add the almond butter and honey to a sauce pan and heat on low until the nut
butter and honey melt together.
4. Stir in the dry ingredients and mix thoroughly.
5. Press the mixture into a 8x8 pan and let the mixture set for one hour.
6. Cut into 12 bars. I recommend wrapping each bar individually and storing them in
the refrigerator. You can enjoy these bars as a treat or a post-workout snack!
Note: the nutrition facts provided are for the base recipe and not the optional add-ins
(nuts, dried fruits, and protein powder).
Calories: 180 kcal
Fat: 7g
Protein: 4g
Carbs: 26g
Fibre: 3g