No Bake High Protein Rice Cake Bars
No bake high protein rice cake bars with peanut butter, chocolate, and protein powder. About 15g protein per bar with fiber, and ready in minutes.
Servings: 12 Bars
Calories: 290kcal
Equipment
- 8x8 inch baking pan
- Parchment paper
- Heatproof mixing bowl
- Silicone spatula
- Small zip top bag
Ingredients
- 250 grams creamy peanut butter about 1 cup
- 170 grams mini semisweet/dark chocolate chocolate chips 1 cup
- 5 g vanilla extract 1 tsp
- 4 scoops vanilla whey protein isolate such as Promix (about 120 grams)
- 6 to 7 lightly salted brown rice cakes crushed into chunky pieces
- 2 tablespoons chia seeds ground or whole
- 1/4 teaspoon fine sea salt
- 30 grams white chocolate melted, for drizzle (about 3 tablespoons, optional)
Instructions
- Line an 8x8 inch pan with parchment paper, leaving an overhang on two sides so you can lift the bars out later.
- Combine the peanut butter and chocolate chips in a heatproof bowl. Microwave in 30 second bursts, stirring between each, until melted and smooth.
- Mix in the vanilla extract until combined.
- Add the protein powder and salt to the warm mixture and stir until fully smooth with no lumps. The mixture will thicken as you stir.
- Off the heat, fold in the crushed rice cakes and chia seeds until everything is coated. Keep the rice cakes chunky rather than fine, and let the mixture look a little looser than you think it needs to. It firms up as it sets.
- Scrape the mixture into the lined pan and press down firmly and evenly with the back of a spoon or a second sheet of parchment. The harder you press, the better the bars hold together.
- Place in the fridge for 30 minutes to an hour to firm up.
- Drizzle the melted white chocolate over the top in thin lines using a small zip top bag with one corner snipped, if using.
- Refrigerate until firm, or freeze for a faster set, then lift out by the parchment and slice into 12 bars.
- Store in the fridge or freezer in a plastic bag.
Notes
Storage. Keep these in an airtight container in the fridge, where they hold their texture beautifully. They are also amazing straight from the freezer, so you can stash a batch and grab one whenever a craving hits.
Protein powder. The type matters. A clean isolate like Promix has almost no fillers or thickeners, so the full 4 scoops blends in smoothly. If your protein powder has more additives, it will absorb more moisture and can dry the bars out, so start with 3 scoops, feel the mix, and add the fourth only if it still looks loose.
Rice cakes. Use 6 to 7 rice cakes and crush them into coarse, chunky pieces rather than a fine crumble. Those visible bits are what give the bars their signature crunch.
Chia seeds. Ground chia blends in seamlessly, while whole chia leaves a little more texture. Either works, so it comes down to personal preference.
Texture fix. If the bars come out stiff or crumbly, work in an extra spoonful of melted peanut butter next time rather than more chocolate, since peanut butter keeps them pliable.
Dairy free. Use dairy free chocolate chips, a plant based or dairy free protein powder, and either skip the drizzle or use a dairy free white chocolate.
Gluten free. Naturally gluten free as written, as long as your rice cakes and protein powder are certified gluten free.
NUTRITION (approximate, per bar, based on 12 bars)
Calories: 290
Protein: 15 grams
Carbohydrates: 24 grams
Fat: 17 grams
Fiber: 3 grams
Sugar: 9 grams
