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Protein Krispie Squares

Orla Walsh, RD
Orla Walsh, RD
Orla Walsh is a Registered Dietitian, owner of Orla Walsh Nutrition, former performance nutritionist to the Irish Olympic team and 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.

Ingredients

  • 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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