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• My Healthy Rice Krispie Treats Taste Just Like The Classic Ones
• Ingredients & Substitutions
• How To Make Healthy Rice Krispie Treats
• My Recipe Tips
• Healthy Rice Krispie Treats (4 Ingredients) Recipe card
• Recipe Variations
• More Healthy Snack Ideas
• Recipe Reviews

My Healthy Rice Krispie Treats Taste Just Like The Classic Ones

I first made these healthy rice krispie treats on a whim when my girls wanted a fun snack, and I didn’t want to load them up with sugar. I’d been experimenting with sugar-free marshmallows for s’mores bars and figured I’d try a cleaner version of the treats I loved as a kid. What surprised me most was how good they turned out: chewy, crunchy, sweet, and totally nostalgic, but made with ingredients I actually feel good about. My girls loved them, and now they’ve become a go-to for quick snacks and no bake treats. Here’s why:

• Ooey, gooey texture with just the right crunch – These healthy rice krispie treats feel just like traditional rice krispie treats. You get that perfect chewy-crisp combo using protein cereal and sugar-free marshmallows.
• Quick and easy – Just 4 simple ingredients and a few minutes of prep. I can mix these up before dinner and they’re ready by the time everyone’s asking for dessert .
• Sneaky protein boost – The protein cereal makes these surprisingly filling for a dessert bar. They’re also dairy free, gluten free, sugar free, and low carb, so they work for almost everyone Great for parties or school snacks!

Make these healthy rice krispie treats with me and see why they never last long at my house!

Ingredients & Substitutions

Here I explain the best ingredients for my healthy rice krispie treat recipe, what each one does, and substitution options. For measurements, see the recipe card .

• Sugar-Free Marshmallows – I used to make my own sugar-free marshmallows all the time, but they never melted quite like the real thing. So when I found these ones that actually toast and melt like regular marshmallows (and are sweetened with monk fruit), I was seriously excited. They work perfectly in all my favorite no bake treats.
• Salted Butter – I usually go for grass-fed butter, but honestly, any kind works here. If you only have unsalted, just toss in a pinch of sea salt. You can even use butter-flavored coconut oil if you need a dairy-free option.
• Vanilla Extract – A splash of vanilla gives these that warm, classic flavor. I try to use a good-quality one when I can.
• Protein Cereal – I use a protein cereal to keep the carbs low, but if that’s not a concern, you can totally use regular crispy rice cereal or even brown rice cereal for your healthy rice krispie treats.

How To Make Healthy Rice Krispie Treats

I have step-by-step photos here to help you visualize the recipe. For full instructions with amounts and temperatures, see the recipe card .

1. Melt. Add the marshmallows and butter to a microwave-safe bowl. Heat in short bursts and stir in between until it’s all melted and smooth. Stir in the vanilla right away.
2. Mix. Dump in about half the cereal and stir it in quickly, then add the rest a little at a time until everything’s evenly coated. It sets fast, so work quickly!

1. Transfer. Scoop the mixture into your lined baking dish and gently press it down. I like using parchment paper on top so it doesn’t stick to my hands.
2. Cool. Let the healthy rice krispie treats sit until they’re firm, then lift them out using the parchment and slice into squares.

My Recipe Tips

• If your cereal isn’t rice-shaped, just give it a quick chop so the texture is a little more traditional. That’s what I did for the batch you see above!
• Once those marshmallows are melted, things move quick. I make sure my butter is softened and the cereal is chopped and ready before I even start.
• Don’t pack the mixture too tight or the bars will turn out hard. A light press keeps them nice and chewy.
• I usually press mine down with a piece of parchment paper, but you can also wet your hands or spray a spatula with a little oil. Just go with whatever works best for you.
• I’ve tried chilling them before, but they get way too hard. Let them set at room temp instead.

Ingredients

Tap underlined ingredients to see the ones I use.

• 6 cups Sugar-Free Marshmallows ▢
• 1/4 cup Salted butter (plus more for greasing the pan) ▢
• 1/2 tsp Vanilla extract ▢
• 5 cups Protein cereal (coarsely chopped) ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Line an 8×8-inch baking dish with parchment paper, making sure the paper goes up all 4 sides (to prevent sticking) and hangs over at least 2 sides (for easy removal). Grease lightly with butter.
2. Place the marshmallows and butter into a large glass bowl. Heat in the microwave for about 30 seconds. Stir, then microwave for 45-60 seconds longer, until almost fully melted. (A few marshmallows may still be intact at this point.) Stir until completely smooth and melted.
3. Working quickly before the mixture cools, stir in the vanilla extract.
4. Immediately add half of the chopped cereal. Stir to combine, then add the remainder 1 cup at a time, adding it to the areas where there is less cereal. Stir quickly before the mixture sets, as this happens very fast.
5. Transfer the mixture to the prepared baking pan and press gently. To prevent sticking, you can wet your hands with water, wash the rubber spatula and spray with cooking spray before using that to press down, or (my preferred method) press using a sheet of parchment paper. Avoid packing the mixture tightly, or your rice crispy treats will be dense and hard.
6. Cool completely in the pan for 30-60 minutes , until firm. (Avoid refrigerating, as they will harden too much.)
7. Once cooled, use the edges of the parchment paper to lift the bars out of the pan, transfer to a cutting board, and slice into 16 squares.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 healthy rice krispie treat bar

• Tips: Check out my recipe tips above to help you make the best healthy rice krispie treats with the perfect texture every time.
• Variations: Don’t miss my recipe variations for fun ways to change up the flavor or make these treats your own.
• Store: Keep them in an airtight container at room temperature for up to a week.
• Freeze: Layer with parchment, pop into a zip bag, and pop in the freezer for up to 6 weeks.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Healthy Rice Krispie Treats

Recipe Variations

If you want to switch things up, here are a few fun ways I like to change up these healthy rice krispie treats:

• Peanut Butter – I love making peanut butter rice krispie treats. I just melt 1/4 cup of peanut butter with the marshmallows and mix it right in. Almond butter, cashew, sunflower seed or any nut butter would work too if that’s what you have.
• Chocolate – Sometimes I drizzle melted sugar-free dark chocolate chips on top, or make my sugar-free chocolate syrup if I want a richer flavor. Or if I’m feeling lazy, I just toss a handful of chips in with the cereal before mixing.
• Sprinkles – A few sugar-free sprinkles on top make these healthy rice krispie treats feel super fun and party-ready. I press them in gently so they stick once the bars set.
• Honey – When I want a little extra sweetness, I drizzle my sugar-free honey over the top or stir some into the marshmallow mix. It adds a warm, cozy flavor that works with any variation.

More Healthy Snack Ideas

Looking for more easy snack ideas? Here are a few of my favorite healthy ones to keep on hand:

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

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The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Healthy Rice Krispie Treats (4 Ingredients)

My healthy rice krispie treats are soft, gooey, and made with better-for-you ingredients. You won’t miss the old version once you try these!

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/rice-krispie-treats/

Ingredients

• 6 cups Sugar-Free Marshmallows
• 1/4 cup Salted butter (plus more for greasing the pan)
• 1/2 tsp Vanilla extract
• 5 cups Protein cereal (coarsely chopped)

Instructions

1. Line an 8x8-inch baking dish with parchment paper, making sure the paper goes up all 4 sides (to prevent sticking) and hangs over at least 2 sides (for easy removal). Grease lightly with butter.
2. Place the marshmallows and butter into a large glass bowl. Heat in the microwave for about 30 seconds. Stir, then microwave for 45-60 seconds longer, until almost fully melted. (A few marshmallows may still be intact at this point.) Stir until completely smooth and melted.
3. Working quickly before the mixture cools, stir in the vanilla extract.
4. Immediately add half of the chopped cereal. Stir to combine, then add the remainder 1 cup at a time, adding it to the areas where there is less cereal. Stir quickly before the mixture sets, as this happens very fast.
5. Transfer the mixture to the prepared baking pan and press gently. To prevent sticking, you can wet your hands with water, wash the rubber spatula and spray with cooking spray before using that to press down, or (my preferred method) press using a sheet of parchment paper. Avoid packing the mixture tightly, or your rice crispy treats will be dense and hard.
6. Cool completely in the pan for 30-60 minutes , until firm. (Avoid refrigerating, as they will harden too much.)
7. Once cooled, use the edges of the parchment paper to lift the bars out of the pan, transfer to a cutting board, and slice into 16 squares.

Maya’s Recipe Notes

Serving size: 1 healthy rice krispie treat bar

• Tips: Check out my recipe tips above to help you make the best healthy rice krispie treats with the perfect texture every time.
• Variations: Don’t miss my recipe variations for fun ways to change up the flavor or make these treats your own.
• Store: Keep them in an airtight container at room temperature for up to a week.
• Freeze: Layer with parchment, pop into a zip bag, and pop in the freezer for up to 6 weeks.

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)