Protein Rice Krispies Squares

This is the glow-up your childhood treat never saw coming. By adding whey protein and TVP (textured vegetable protein), we’ve boosted the staying power of these crispy squares, without losing the gooey, marshmallow-y joy.

Ingredients:

• 3 cups puffed rice cereal (such as Rice Krispies cereal)

• ¾ cup textured vegetable protein (i.e. soy chunks)

• 2 scoops of vanilla or chocolate whey protein powder

• 3 cups mini marshmallows

• 1 tbsp butter or margarine (can substitute with 1 tbsp nut butter)

• 1 tsp vanilla extract

Allergens: gluten, dairy, soy (check protein powder for soy)

Instructions:

1. Line an 8x8-inch baking pan with parchment paper and set aside.

2. In a large bowl, combine the cereal, TVP, and protein powder.

3. In a separate microwave-safe bowl, add the marshmallows, margarine, and vanilla. Microwave in 20-second bursts, stirring between each, until fully melted and smooth.

4. Pour the melted mixture over the dry ingredients and stir gently until evenly coated.

5. Transfer to the prepared pan and press down lightly with damp hands to prevent sticking.

6. Let cool for at least 1 hour, then slice into 9 squares.

Dietitian Tip: These are great post-workout or after-school snacks. Wrap them individually for a grab-and-go protein boost.

Chocolate Protein Mousse

If pudding and a protein shake had a baby, it would be this mousse. Packed with casein-rich cottage cheese and antioxidant-loaded cocoa powder, this recipe is a win for blood sugar stability and chocolate cravings alike.

Ingredients:

• 2 cups of cottage cheese (1–2% low-fat)

• ½ cup cocoa powder

• 3 tbsp maple syrup

• 2 scoops of chocolate protein powder (whey and collagen protein powders work well)

• 1 tsp vanilla extract

• 1 pinch of salt

Allergens: milk, dairy (check protein powder for soy)

Instructions:

1. Add all ingredients to a food processor.

2. Blend until smooth and fully combined.

3. Divide into bowls or airtight containers.

4. Top with your favorite ingredients before serving—fresh fruit and granola make it a great breakfast option.

Dietitian Tip: This mousse is high in protein, calcium, and flavor. You can prep it ahead of time and keep it in the fridge for 3–4 days.

The Bottom Line

Snacks don’t need to be boring to be balanced. These two high-protein recipes are quick to make, easy to customize, and perfect for keeping your blood sugar steady between meals.

Your afternoon cravings just got an upgrade.

If you’re looking for more structure or personalized support, connect with a Registered Dietitian covered by insurance at Berry Street to build healthy habits that fit your goals and your schedule.