Perfect High Protein Caramel Marshmallow Bars made with protein powder and peanut butter powder. Caramel Marshmallow Protein Bites are perfect for a healthy, low sugar and low fat snack or post workout treat.
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This was actually a very random recipe here; I tried a protein rice krispie cookie by melting some marshmallows and peanut butter in the microwave and it turned out so good I adapted it to make this.
The caramel and marshmallow flavor really go so well together, but somehow the result doesn’t turn out too overpoweringly sweet either. The perfect balance of sweetness!
Ingredients for Caramel Marshmallow Bars
These caramel marshmallow bars are made with protein powder, peanut butter powder and a sugar free caramel syrup for a healthy recipe!
- Mini Marshmallows
- Creamy Peanut Butter – I use the white chocolate flavor from American Dream Nut Butter (discount code HAYLSKITCHEN). They have a bunch of other flavors that would go well here too.
- Rice Krispies Cereal
- Vanilla Protein Powder for high protein cookie; I used Quest.
- Unflavored Protein Powder: The Quest Nutrition whey-casein again here.
- Peanut Butter Powder, also known as Powdered Peanut Butter. I recommend Lakanto for a sugar free version (the code HAYLSKITCHEN gives you a discount). Or you could use the one from PbFit too.
- Sugar free Caramel Syrup for sugar free caramel marshmallow protein bar!
I use the sugar caramel syrup from Lakanto (code HAYLSKITCHEN gets you a discount)
And for the chocolate topping:
- Sugar Free White Chocolate – I use the white chocolate bar from Lily’s here. They also have white chocolate chips that would work too.
- A bit of Coconut Oil
How to make for Caramel Marshmallow Protein Bars:
This caramel marshmallow protein bite recipe is super easy to make; Here’s what it takes!
- Heat peanut butter and marshmallow in microwave 1-2 minutes until softened.
- Add in rice krispies cereal, peanut butter powder, vanilla protein powder, unflavored protein powder and caramel syrup (little at a time).
- Mix to form a dough.
- Divide among 6 cups of silicon pan.
Or Spread layer on base of parchment-lined pan and cut into 6 bars.
- Melt chocolate (with coconut oil) in microwave.
Spread on top of bars.
To store Protein Powder Caramel Marshmallow Bites
To store protein powder caramel marshmallow bites, place in an airtight container and keep on the counter for up to 3 days.
Keep these high protein carmel marshmallow cups refrigerated or in the freezer so they stay fresh and last longer. They keep in the fridge for up to a 1 week.
To freeze, place caramel marshmallow protein cups in airtight sealed container, or individually wrapped in plastic wrap and placed in zipper bag; They should keep for 2 or 3 months. Be sure to let them thaw on the counter before eating!
Alternatives for Healthy Caramel Marshmallow Bites:
I made these sugar free and low fat healthy caramel marshmallow bites with this particular ingredient list, but here’s some options to choose from.
- Peanut Butter Powder: Use 3 tablespoon + 1 teaspoon Creamy Peanut Butter, but also reduce the caramel syrup to maybe 2½ Tbsp.
- Unflavored Protein Powder: Oat flour or almond flour
- Sugar free Caramel flavor Syrup: Regular caramel syrup, but they won’t be a low sugar sugar recipe anymore.
- White Chocolate flavor Peanut Butter: Regular Peanut Butter, Almond Butter, Hazelnut Butter or even Tahini (be sure to add a bit of sweetener in this case)
- Sugar-free White Chocolate: Regular white chocolate works
Vegan High Protein Crispies
Use a plant based protein powder to get a Vegan peanut butter protein rice krispie treats; I recommend KOS Vanilla and KOS Unflavored protein powder.
You also want to make sure you use Vegan marshmallows and dairy free white chocolate.
More Marshmallow Protein Snacks to Try
- Fluffernutter Protein Bars
- S’mores Protein Bars
- Rocky Road Protein Cupcakes
- S’mores Protein Blondies
- Healthy S’mores Monkey Bread
More High Protein Caramel flavor Recipes:
- Chocolate Caramel Protein Cake
- Caramel Espresso Protein Bars
- Caramel Cashew Protein Bars
- Chocolate Caramel Protein Sandwich Cookies
- Caramel Popcorn Protein Fudge
Caramel Marshmallow Bars – High Protein, Actually Healthy
Ingredients
- ½ cup Mini Marshmallows, 22g
- 2 tablespoon Creamy Peanut Butter, White Chocolate flavor recommended, 28g
- ½ cup Rice Krispies Cereal, 13g
- ¼ cup Peanut Butter Powder, 24g
- ¼ cup Vanilla Protein Powder, Whey-casein, 22g
- 2 tablespoon Unflavored Protein Powder, Whey-casein, 11g
- ¼ cup Caramel flavor Coffee Syrup, Sugar-free recommended below, 60ml
Topping:
- 1½ tablespoon White Chocolate, Sugar Free Recommended
- ⅛ teaspoon Coconut Oil
Instructions
- Place peanut butter and marshmallows in a bowl.
- Microwave 1 minute until softened.Lightly mix.
- Add rice krispies cereal, peanut butter powder, vanilla and unflavored protein powder, and caramel syrup (little at a time).
- Mix to form dough.
- Divide mix among 6 cups of silicon pan.
Topping:
- Place the chopped chocolate and coconut oil in a shallow bowl and microwave for about 25 seconds – at 10 second intervals – until it’s completely melted. Let cool about 5 mins.
- Spread on top of bars.
Notes
- See post for alternate ingredients, tips and storage options.
- Nutrition value is calculated using products recommended below.
- Quest Nutrition Vanilla Whey-Casein Protein Powder
- Quest Nutrition Multi-purpose Mix (Unflavored) Whey-Casein Protein Powder
- Lakanto Peanut Butter Powder
- Use code HAYLSKITCHEN for a discount off your order
- American Dream Nut Butter Peanut Butter
- Use code HAYLSKITCHEN for a discount off your order
- Lily’s White Chocolate Bar
- Servings: 6 bites | Serving size: 1
- Calories: 100 cal
- Fat: 3.8g | Saturated fat: 1.2g
- Carbohydrates: 11.7g | Fiber: 1.7g | Sugar: 3.1g
- Protein: 8.2g
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