Craving a sweet, nostalgic treat without the sugar rush? These keto rice crispy treats offer a diet-friendly, low-carb alternative to the classic marshmallow cereal bars. Perfect for adults and kids alike, this no-bake recipe is quick, easy, and satisfying. These treats are so delicious, they disappear in no time!
Why Choose Keto Rice Crispy Treats?
Traditional rice crispy treats are loaded with sugar and carbs, making them unsuitable for those following a ketogenic or low-carb diet. This keto version eliminates refined sugar, grains, butter, and marshmallows, while still delivering that familiar chewy, gooey texture and sweet flavor. With only 5 grams of net carbs per serving, you can indulge without the guilt.
Key Ingredients for Keto Rice Crispy Treats
The secret to these delectable treats lies in a few carefully selected ingredients:
- Keto Cereal: A low-carb crispy cereal that looks and tastes remarkably similar to rice crispies. HighKey is a popular brand and probably the closest to look and taste like Rice Krispies. Their Frosted Protein Cereal even has a hint of marshmallow flavor. If you can't find HighKey, other keto-friendly cereals like Catalina Crunch and Magic Spoon Cereal are great alternatives. You can use our sugar free marshmallows in healthy rice krispie treats! These extra fluffy treats are a huge component of a healthy rice krispie treat as they are fat free, packed full of prebiotic fiber, and sweetened with monk fruit.
- Peanut Butter: Smooth and drippy peanut butter without any added sugar is essential for binding the ingredients and adding a rich, nutty flavor. Feel free to replace the butter with any smooth peanut, almond or any other type of nut or seed butter if you want a nutty flavour.
- Sugar-Free Maple Syrup: This provides extra sweetness and helps hold the treats together. VitaFiber is a good option. It is proudly made in Canada and derived from pea starch through a patented process to create a better-tasting, better-for-you, sweet fibre. You can replace this with other sugar-free syrups such as ChocZero vanilla-flavoured syrup
- Coconut Oil: A small amount of coconut oil helps keep the treats intact and crispy.
- Marshmallow Extract (Optional): For an enhanced marshmallow flavor, stir in one teaspoon of marshmallow extract. Vanilla extract can be used as a substitute.
Step-by-Step Instructions
This recipe is incredibly easy to follow, even for novice bakers. Here's how to make your own keto rice crispy treats:
- Prep: Line an 8x8-inch baking dish with parchment paper, leaving some overhang for easy removal, and grease generously. Set aside.
- Combine: Pour the cereal in a large mixing bowl.
- Melt the Peanut Butter Mixture: In a microwave-safe bowl or small saucepan, combine the peanut butter, coconut oil, and sugar-free syrup. Heat in the microwave or on the stovetop until warm and melted. Whisk together, to combine.
- Combine Cereal and Wet Ingredients: Pour the liquid peanut butter mixture over the cereal and stir well to combine, ensuring all the cereal is evenly coated.
- Transfer and Press: Transfer the mixture into the prepared pan and press down firmly using a rubber spatula or your hands.
- Refrigerate and Slice: Refrigerate the treats for at least one hour to allow them to firm up. Once set, use the parchment paper overhang to lift the treats out of the pan. Use a sharp, warm knife to slice into squares or bars.
Tips for Perfect Keto Rice Crispy Treats
- Make Thicker Bars: Use a smaller pan for thicker treats.
- Add Marshmallow Flavor: Stir in one teaspoon of marshmallow extract or vanilla extract.
- Add Chocolate: Incorporate sugar-free white chocolate chips for added flavor and creaminess. Bake Believe Melting Wafers or Lily's and ChocZero white chocolate will work.
- Use a Sharp, Warm Knife: For clean cuts, use a sharp knife that has been warmed under hot water.
- Don't Overheat the Peanut Butter Mixture: Heat until just melted to prevent burning or separation.
- Press Firmly: Press the mixture firmly into the pan to ensure the treats hold together well.
- Consider adding white chocolate chips: Adding white chocolate chips adds some extra flavour as well as creamy gooeyness that you crave from rice crispy treats.
- Use a sugar-free and keto syrup that is on the thicker side: Liquid allulose will not work for this recipe. If you can't find Vitafiber, you can use any of the syrups made by ChocZero which are thicker than most other keto syrups on the market.
Variations and Add-Ins
Once you've mastered the basic recipe, feel free to experiment with different flavors and add-ins to create your own unique keto rice crispy treats:
Read also: Easy Low-Carb Cheese Crackers
- Chocolate Chips: Add sugar-free chocolate chips (dark, milk, or white) for a chocolatey twist.
- Nuts and Seeds: Incorporate chopped nuts like almonds, pecans, or walnuts, or seeds like chia or flax for added texture and nutrients.
- Spices: Add a pinch of cinnamon, nutmeg, or ginger for a warm, comforting flavor.
- Extracts: Experiment with different extracts like almond, peppermint, or coconut for unique flavor profiles.
- Decorate your protein crispy treats with fun colors and toppings for any season or holiday: You can melt white chocolate and add food coloring to create a frosting to make amazing themed desserts that are still low carb.
Storing Keto Rice Crispy Treats
Keto rice crispy treats tend to become sticky and gooey when left at room temperature for too long. For optimal freshness and texture, store them in an airtight container in the refrigerator for up to 2 weeks.
Freezing for Longer Storage
For longer storage, you can freeze keto rice crispy treats. Place the treats in a freezer-safe bag or container and store in the freezer for up to 6 months. Thaw overnight in the refrigerator before enjoying.
Individually Wrapping
If you want to individually wrap rice krispie treats, a great way to do so is to use plastic wrap! Make sure to cut pieces of wrap that are large enough to completely cover your treat, and then put parchment paper in between each treat. These can then be placed into an airtight container to help them maintain their softness, as just the plastic wrap itself will not be enough to keep them from going stale.
Choosing the Right Cereal
Selecting the right keto-friendly cereal is crucial for achieving the desired taste and texture. Here are a few options to consider:
- HighKey Keto Protein Cereal: This cereal is a popular choice due to its close resemblance to traditional rice crispies and its low carb content (0g net carbohydrates).
- Catalina Crunch: Another excellent keto cereal option that is both sugar-free and gluten-free.
- Magic Spoon Cereal: Also keto-friendly, sugar-free, and gluten-free.
If you're looking for a budget-friendly option, consider these alternatives:
Read also: Keto Calorie Counting: A Detailed Guide
- Arrowhead Mills Puffed Millet: With 10 grams of net carbs per cup, this cereal is a good option.
- Arrowhead Puffed Corn: This cereal has a subtle natural sweetness and only 10 grams of net carbs per cup.
- Arrowhead Puffed Kamut: This is the lowest net carb cereal on the market with only 9 grams of net carbs.
Making Your Own Keto Marshmallows
While this recipe doesn't require marshmallows, you can certainly add them for a more authentic rice crispy treat experience. There are many recipes online for sugar-free marshmallows, or you can use store-bought keto marshmallows. Max Mallow Lightning Vanilla Sugar-Free Marshmallows which include collagen, MCT, and 20mg caffeine per 2 mallows are a great option. They melt quickly and make these keto rice crispy treats absolutely delicious.
Easy Marshmallow Recipe
The marshmallows themselves are super easy and the ingredients are also very simple: gelatin, a sweetener and vanilla extract! Add water, a touch of salt, and a little magic. Youâll simply be making half a batch of the marshmallow mixture, and folding it into some Magic Spoon cereal (or cereal of choice). And do note that I recommend using allulose as your sweetener (as opposed to xylitol), as it takes a bit longer to set (you donât have âto rushâ as much).
Remember that marshmallows set quickly, so you'll have roughly 4 minutes max to fold in your cereal (i.e. you want to be ready!).
Nutritional Information
The nutritional information for these keto rice crispy treats will vary depending on the specific ingredients used. However, a typical serving contains approximately 5 grams of net carbs.
When calculating nutrition facts, it's generally common practice to subtract sugar alcohols as you do fiber.
Read also: Magnesium Supplements for Keto
Why are my rice krispie treats sticky?
Your rice krispie treats are sticky because they have marshmallows in them! When marshmallows are heated, they become very sticky and completely change their consistency and form. As an experiment, you can try microwaving a marshmallow on a microwave safe paper plate. Watch it grow in size, and become melty! If you touch them, they will stick to your fingers.
Can I use prepackaged rice krispie treats?
Cereal bars are not keto friendly. Thatâs why we have this recipe for sugar free rice krispie treats. By swapping the cereal for a gluten free protein cereal and the sugar loaded marshmallows for our delicious keto marshmallows, you can make a rice krispie treat dupe thatâs healthy and low in net carbs. Prepackaged rice krispie treats are not gluten free, and should be avoided if you are on a gluten free diet. The reason for this is that most prepackaged rice krispie treats use malt syrup, which is not gluten free.
How many calories are in a rice krispie treat?
There are typically 120 calories in a prepackaged rice krispie treat. However, using sugar free marshmallows and other low sugar alternatives are a great way to reduce the calories in any baked good since fiber has lower calories than sugars.
Are rice krispie treats dairy free?
Rice krispie treats from the store are not dairy free. Also, most homemade rice krispie treats are not dairy free either, as most common recipes call for butter in the recipe.
Dipped Rice Krispie Treats
If you would like to make dipped rice krispie treats, the perfect chocolate to use for dipping is a premium chocolate that will elevate the taste of your rice krispy treat. We suggest using our keto-friendly chocolate chips. Take these sugar free baking chips and place them in a microwave safe container at 30 second intervals, stirring in between, until melted. Then, cut your treats into individual pieces. Grab them at the side, and on the opposite end, dip into the melted chocolate.
Cutting and Shaping
Cut your rice krispie treats using a knife or cookie cutters. Traditionally, these treats are cut into squares or rectangles. However, you can take both your regular and dipped rice krispie treats to the next level by cutting them into fun shapes!
Freezing Rice Krispie Treats
Yes, you can freeze rice krispie treats! If stored properly, they can be stored for up to six months and still be fresh enough to eat. You can put them into airtight containers or plastic bags!
Decorating Rice Krispie Treats
You can decorate rice krispie treats with sprinkles and other toppings very easily! For dipped treats, put toppings into the chocolate right after dipping them. Our go-tos are sprinkles and chopped nuts.