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Protein Krispie Squares

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Orla Walsh, RD
Orla Walsh is a Registered Dietitian and Physiologist. Orla is the founder of Orla Walsh Nutrition, she is the former performance nutritionist to the Irish Olympic team and is regular contributor for the Irish Independent newspaper, RTE and Newstalk FM.

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These guys are delicious. Perfect with a cup of tea or coffee. Healthier than traditional rice krispie squares (made of 100g of chocolate and 75g rice krispies plus/ minus butter, codensed milk etc…) as they contain more protein and healthier fats. However, are they as healthy as an apple, no 🙂

What I like about them is that they are so quick and easy to make, last the week, contain just 4 ingredients and the clean up is minimal. Plus, they taste really really good, and are a fab way to use up leftover chocolate from Halloween, Christmas or birthday parties.


  • 2 cups rice krispies (~60g)
  • 1 cup of chocolate whey (~80g)
  • 1/2 cup honey (~85g)
  • 1/2 cup peanut butter (~140g)
  • optional: chocolate for the top!

How to make them

  • Mix 2 cups of rice krispies with 1 cup of chocolate whey in one bowl. 
  • Then microwave 1/2 cup of peanut butter with 1/2 cup honey (if your peanut butter is dry, try a little more honey E.g. 100-110g. If using maple syrup for a low FODMAP option, use less than 85g as it can become too moist). 
  • Mix wet with the dry so it’s nice and covered. If it’s still looking powdery, keep mixing!
  • Squish the mixture into a lined dish and leave in the fridge to set. Use the back of a spoon or your hand.
  • I allowed the mixture to set before melting chocolate (1 cup) and smearing on top. Then I left it in the fridge again to completely set. 
  • Cut into slices or squares when set. 

Nutritional Information

Makes 20. 

55 kcal and 4g protein in 1 small square. 

If you use (~100g) chocolate on top, then it’s 80kcal and 4g protein. 

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