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Wondering if it is possible to make a healthy rice crispy treat? 

Maybe you are trying to eat more healthy as a family…

The nice thing about rice crispy treats is that they are mostly simple ingredients. 

And the fewer ingredients the better! 

To know if something is healthy the first you need to look at is to see if it has healthy ingredients.

You always want to know what is actually in something you are eating.

Once you know that, then you can decide if it is truly healthy.

Rice crispy treats typically have rice crispy cereal, marshmallows, and butter in them.

But first, let’s define the difference between something that is healthy versus a healthier twist of something. 

I think this is where people get a little lost when they are considering if something is healthy.

Healthy Option

For me, a healthy option is usually something that is whole food based.  

So think of fruits, veggies, meats, and whole grains like rice, etc…  

These types of foods are usually the most nutrient-dense and what our body needs the most.

Countless studies have shown despite the different types of diets you are following, the best diets are mostly whole food based.

Healthier Option

Now a healthier option is something that has been changed to make it a better choice.  

So it may not necessarily be healthy, but it may be healthier than the original option.  

For example, think of someone eating a hamburger and fries. 

A healthier option might be a turkey burger on a whole wheat bun with air-fried potatoes.  

It’s a better choice. 

A whole wheat bun is less processed than a white bun, but it is still a processed food. 

Air-fried potatoes are a better choice than deep-fried french fries.  

So you can see how this becomes a healthier option but parts of it may not be healthy like a processed whole wheat bun.

A healthier option for rice crispy treats

For rice crispy treats, we can make them healthier by using better ingredients.

They still may not be a '“healthy food” you should eat a lot of, but you can make them healthier and enjoy a sweet treat!

What makes rice crispy treats unhealthy?

Things that tend to make something unhealthy are refined sugars and simple carbohydrates. 

Traditional rice crispies have 2 main simple carbs: rice crispy cereal and marshmallows.  

With the main ingredient being puffed rice or rice crispy cereal you are not going to get around using simple carbs.  

You can’t really change rice crispy cereal for a complex carbohydrate or a better carb, it just wouldn’t work the same.

But we can work on the other ingredients including the marshmallows and the added fat.   

Learn more about healthy carbs here!

Marshmallows Swaps for healthier Rice Crispy treats

Now let's talk about the typical gooey marshmallows that are added. 

I mean that is what makes them so good, right?

I think most of us know marshmallows aren’t healthy because they are filled with corn syrup and a bunch of artificial ingredients.

So if we can swap out the marshmallows for more of a whole food/less processed ingredient, then we can definitely make a healthier version.  

One of the alternatives is to use pure maple syrup or honey instead of marshmallows.  

These are both natural sweeteners.

Even though they are natural, you still don’t want to overdo them since they are high in sugar.

Now, do you want to know an even better swap?

You can even use nut butters in combination with honey or maple syrup. 

This is a great way to bring in some healthy fat and protein, which can help to stabilize your blood sugar instead of just getting a big blood sugar spike. 

This is key when you are looking to be healthy and lose weight.

Check out these recipes with marshmallow alternatives.

This one uses almond butter! 

Want to know the best alternative for marshmallows?

It is Medjool dates.  

This is a great alternative because dates are a whole food and have a lower glycemic index than honey or maple syrup. 

Glycemic index measures how quickly something spikes your blood sugar and the goal is to try to keep your blood sugar stable for better health.

Check out this recipe that uses Medjool dates to sweeten it up.

Butter swap for rice crispy treat

Using a butter alternative is a great way to make a vegan rice crispy treat, especially if you need it to be dairy free.

As mentioned above you can use nut butters, which can be a great substitute for butter.

You can even try this great recipe with sunflower seed butter for a nut-free alternative.

Another way is to use coconut oil instead of butter to make this dessert. 

Check out this recipe.

Keeping rice crispy treats fresh & easy to eat

Since these recipes don’t contain all the preservatives in them, they can spoil fast.  

So make sure to use an airtight container.

Also if you want less mess then use some parchment paper on the bottom of the pan.

Keep on taking one step forward in your health,

Coach Michele