Keto Rice Krispie Treats
Published May 19, 2020 • Updated July 20, 2026
This post may contain affiliate links. See my disclosure policy.
Four ingredients, no homemade marshmallows, and 11.2g protein per serving. I've been making these keto rice crispy treats for years, and the white chocolate plus vanilla syrup combo is what nails that sticky, chewy texture without any of the sugar.
I get asked all the time why I don’t use homemade marshmallows in these. Simple: I don’t need them. Melted white chocolate chips and sugar-free vanilla syrup create that same sticky pull and chew that makes rice crispy treats addictive, and you skip the 45 minutes of marshmallow-making that other keto versions require. Four ingredients, ten minutes of hands-on time, and they taste like the ones I grew up eating.
The protein angle surprised me too. When I ran the macros, these come in at 11.2g of protein per serving, which is more than double what most competing recipes produce. I didn’t engineer it that way. The keto cereal and white chocolate chips just happen to stack up. That makes them a solid option if you’re packing keto no bake cookies or other low carb treats for the week.
I’ve tested dark chocolate chips in place of white, and the texture holds up fine. But the flavor shifts completely. White chocolate plus vanilla syrup is what replicates that marshmallow sweetness. Swap it for dark and you get a good chocolate treat, not a rice crispy treat. Reader Stephanie tried two other versions before this one and called them “granola bar disasters, dense, dry, no chew.” The vanilla syrup is the difference.
One thing that’s changed since I first posted this: HighKey discontinued their rice-shaped cereal. I’ve switched to Magic Spoon frosted as my go-to replacement. The texture is slightly different (a little crunchier) but it holds together the same way once the white chocolate sets. If you find the frosted version too sweet, their plain variety works just as well here.
These freeze well too. I wrap individual squares in parchment, drop them in a freezer bag, and they keep for about two months. The texture firms up a bit but comes back to normal after 10-15 minutes on the counter. I make a double batch most weeks and stash half for my kids’ lunchboxes.
If you’re into treats that come together fast, I have a whole lineup. My Halloween rice krispie treats use the same base with festive colors. For something richer, try my keto candy recipes or keto toffee. And if you want the campfire version, my keto s’mores use a similar no-bake approach.
How to Get the Perfect Batch Every Time
The biggest thing I’ve learned making these is how you press the mixture matters more than you’d think. Don’t use your hands. Lay a piece of wet parchment over the top and press down with a flat-bottomed glass or measuring cup. You get cleaner, sharper edges that actually hold their shape when you cut. One of my readers, Sonia, figured this out and it’s now how I do it every time.
For the chocolate dip at the end, I melt a separate batch of white chocolate chips and work fast. The coating sets within a few minutes at room temperature, so dip and place on a wire rack immediately. If you want colored drizzle, add gel food coloring (not liquid, it seizes the chocolate). I keep my sprinkles within arm’s reach so I can hit them before the chocolate hardens.
Refrigeration time is 10-15 minutes, but I’ve found 12 minutes is the sweet spot in my kitchen. Pull them too early and they crumble when you cut. Leave them too long and the edges get overly firm. Once they’re set, a sharp chef’s knife gives you the cleanest squares.
Ingredients
3 cups keto rice cereal -
1 cup ChocZero White Chocolate Chips, melted
-
1/4 cup unsalted butter, melted
-
1/4 cup thick sugar-free vanilla syrup (the original ChocZero formula used for testing is discontinued)
-
pinch of salt
Step by Step Instructions
Step by Step Instructions
Keto rice cereal
Add keto rice cereal to a large bowl.
Add the sticky ingredients
Pour in melted white chocolate chips, melted butter, sugar-free vanilla syrup, and a pinch of salt. Stir together until combined.
Mold and set
Add a sheet of parchment paper to a square baking dish or spray dish with cooking oil. Scoop rice crispy mixture into the parchment lined baking dish and spread mixture evenly. Refrigerate for 10-15 minutes or until set. Then remove from refrigerator and cut into squares.
Dip in chocolate
To make white chocolate frosting, melt additional white chocolate chips in a small bowl and add a few drops of food coloring. Dip each rice crispy treat into the melted chocolate and sit on a wire rack to set. Sprinkle with sugar-free sprinkles.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
Your Macros. Your Recipes. Calculated in 60 Seconds.
Get personalized keto macros and instantly see which recipes fit your targets. No more guessing what to eat.
Get My Macros + Recipes →Frequently Asked Questions
Can I freeze keto rice crispy treats?
I freeze these all the time. Wrap each square individually in parchment, then stack them in a freezer bag. They keep for about two months. The texture gets a little firmer in the freezer, but I pull them out 10-15 minutes before eating and they soften right back up. I usually make a double batch specifically so I can stash half for the week.
What cereal can I use now that HighKey discontinued their rice cereal?
I was bummed when HighKey pulled their rice-shaped cereal. My current go-to is Magic Spoon frosted, which is the closest low carb replacement I've found. The texture is a little crunchier than the original HighKey, but once it's coated in melted white chocolate it holds together the same way. If the frosted flavor runs too sweet for you, their plain variety works just as well in this recipe.
Can I use dark chocolate chips instead of white chocolate?
I've tested both and the texture holds up either way. Dark chocolate melts and sets the same. But here's the thing: the white chocolate and vanilla syrup together is what makes these taste like the original. Swap to dark and you get more of a chocolate cereal bar, which is good but it's a different treat entirely. My reader Sonia used Lily's 55% dark and liked the bitterness against the vanilla syrup, so it comes down to what flavor you're after.
Can I add peanut butter to this recipe?
I haven't used peanut butter as the main binder here, but you could add 2-3 tablespoons alongside the white chocolate for a peanut butter twist. I'd keep the white chocolate in the recipe though, because that's what gives the treats their structure and set. Straight peanut butter as the sole binder makes a denser bar. If you're after a full PB treat, my keto peanut butter mousse might be more what you're looking for.
How do I get clean edges when cutting these treats?
My trick is pressing the mixture with a piece of wet parchment on top instead of using your hands. I use a flat-bottomed glass or measuring cup to press down evenly. This gives you a smooth, level surface that cuts into clean squares. I also let them set the full 12-15 minutes before cutting, and I use a sharp chef's knife rather than pulling them apart.
Can I substitute ChocZero vanilla syrup with another brand?
I've used both ChocZero and Lakanto vanilla syrups and honestly can't tell the difference once the treats are set. Lakanto tends to be a bit thicker out of the bottle, so it might even set up slightly faster. Either one works. The key is using a sugar-free vanilla syrup specifically, not just vanilla extract, because the syrup adds both flavor and that sticky binding quality I need in these.
How should I store these treats?
I keep mine in an airtight container at room temperature and they stay good for about a week. The texture is best in the first 3-4 days. After that they start to firm up a bit. If you need them to last longer, the freezer is a better bet than the fridge. Refrigerated ones get overly hard in my experience, but frozen ones bounce back to the right texture after sitting out for 10-15 minutes.
Can I make these ahead of time for lunchboxes?
This is exactly how I use them. I make a full batch on Sunday, cut them into squares, and wrap each one in parchment. My kids grab one for their lunchbox each morning. They hold up great at room temperature all day. For a full week's worth, I keep Monday through Wednesday's batch on the counter and freeze the rest, pulling them out the night before. If you want variety in the lunchbox rotation, my keto oatmeal cream pies freeze just as well.
Ever since going low carb, I have been dying for a sugar-free alternative to every kids favorite dessert – rice crispy treats! Now, it is here and it is easier to make than you would think. These treats are made using a zero carb protein “rice” cereal, a combination of melted sugar-free white chocolate and vanilla syrup to give that characteristic marshmallow flavor, and butter. Everything is mixed together and spread out in a 9×9 baking dish to set. You will not believe how spot on they taste compared to the real thing.
This is a fun recipe to make with kids. They love the pouring, mixing, and frosting each bar with bright colors and sprinkles.
If you do not want to use the cereal, you can try crushed plain pork rinds instead. I know it sounds weird, but they taste similar to real rice crispy treats once the white chocolate and butter are added. The only downside is the bottom layer can get soggy depending on how well you mix everything.
To get that realistic marshmallow flavor, this recipe uses sugar-free white chocolate. The combination of frosted protein cereal and melted white chocolate creates a taste almost identical to actual marshmallows.
The white chocolate used in this recipe is by 
You can also experiment by adding 
do kids even notice?
Will these hold up at a pool party or do they need to stay in a cooler?
First keto dessert I've made. The white chocolate and vanilla syrup combo worked, but mine set up firmer than the photos. Is that a time-in-the-pan thing, or does more syrup give it more chew?
Both things are real. White chocolate sets fast as it cools, so the longer it sits in the pan before you cut it, the firmer it gets. I cut mine when the top just feels set but still has a little give, not fully hardened. And bumping the syrup to 1/3 cup loosens it up noticeably.
Good to know on the timing, I let mine sit way too long. Going to try bumping the syrup on my next batch too.
Been packing these for lunch all week. Made a batch Sunday and it's Thursday now, still not stiff or dry. Did not see that coming from something with no marshmallow. Annie, I have no idea how you nailed the white chocolate to vanilla syrup ratio but that's what makes them actually work in a lunchbox. Double batch before next week.
just wish the recipe specified which rice cereal
Magic Spoon frosted is what I use now. HighKey had a rice-shaped cereal that was perfect for this, but they pulled it. Magic Spoon is the closest replacement I've found, though it comes out a little crunchier once it's set.
Nine servings, 11.2g protein each. That's what actually got me prepping these every week instead of treating them as an occasional thing. I score the pan before it fully sets, around the 20-minute mark (way cleaner cuts than slicing through a cold firm square), and now I can't do it any other way. Three batches Sunday, portioned into individual bags. Suddenly I have something I actually want to reach for at 2pm instead of going off plan. The ChocZero white chocolate holds everything together at room temp without getting weird, which matters more than I thought for grab-and-go. Four days on the counter and the chew's still there. Did not expect a rice crispy treat to become a weekly prep staple but here we are and I'm not going back.
Terri, the score at 20 minutes is so much smarter than what I've been doing. I always wait until they're fully cold and then fight the knife for clean cuts. I'm trying your way next batch.
Honestly, white chocolate holds better than marshmallow fluff.
Hannah, I ran a batch with fluff and it never quite set. Still tacky after an hour in the fridge. White chocolate firms up clean.
The ChocZero vanilla syrup tastes almost exactly like I remembered.
Tamika, that's exactly why I kept the syrup even after testing batches without it. White chocolate gets you close but the vanilla is what makes it taste like you remember, not like a keto swap.
Got curious about the white chocolate and vanilla syrup combo because most no-marshmallow approaches I've landed on use cream cheese or coconut oil to hold things together (never sets up quite right, usually too greasy or too firm by the next day). There's something about the white chocolate melting into the cereal and firming back up as it cools that actually does what marshmallow is supposed to do, without any of the work. Made these Sunday, let them sit about 20 minutes on the counter and cut clean squares without everything crumbling, which was the thing I kept losing in other recipes. The 11.2 grams of protein per serving caught me off guard from just four ingredients. I want to try pressing them thinner next time, see if the thickness changes the chew vs. crunch. Second batch coming this week.
Thinner goes almost all crunch, barely any chew left. Press one half of the pan thinner next batch and see what happens.
My kids have been asking for rice crispy treats all summer and I kept putting it off because I assumed the keto version would be a disappointment. Finally made these on Saturday and my daughter stopped mid-bite to ask if I had bought them from somewhere. The ChocZero white chocolate is what does it, that sticky coating that makes every piece hold together the same way the originals do. I could not believe how close this came.
That mid-bite question is the actual goal. When the white chocolate and syrup set up right, they're genuinely hard to tell from the original.
Rice Krispie treats were the one thing I genuinely grieved when I went keto. I know that sounds dramatic, but they were my mom's thing. We made them every summer growing up. I put off trying this for months because I didn't want to be disappointed, and then the white chocolate and vanilla syrup situation just completely delivered. It tastes like the real thing in a way I wasn't prepared for. I keep a batch in the fridge now.
That's such a specific grief. The fridge batch is real. Mine firm up a little after day two but I actually prefer them cold.
Four batches in and I've been adding a little extra vanilla syrup each time. The chewiness is noticeably better and I'm not going back.
More syrup, more chew. That tracks. Might try a tablespoon extra on my next batch.
I never make keto desserts. Too complicated, usually. This took minutes. The white chocolate chips give it that sticky, chewy pull you just don't get in keto treats. One thing: 1/4 cup of vanilla syrup is pretty sweet, even for dessert. Three tablespoons next time.
Three tablespoons sets up just as well, barely any texture difference. Good catch.
Warmed the ChocZero vanilla syrup about 20 seconds before adding it in and the cereal coated completely, no dry spots. My first batch crumbled every time I cut them and I couldn't figure out why until I tried this. The squares hold their shape now, which makes the white chocolate dip step actually worth doing.
Warm syrup makes sense, it thins out just enough to coat everything. Glad you finally cracked the crumble thing.
Swapped the vanilla syrup for ChocZero maple syrup because I was out, and oh my god, it tastes like a cereal bar I used to eat as a kid. The maple just makes the white chocolate deeper somehow. Double batch next time.
Maple and white chocolate together, hadn't thought to try that here. Makes sense though, vanilla kind of disappears in this recipe and maple doesn't. Double batch was the smart call.