Sugar-Free Rice Krispie Treats – Low-Carb, Marshmallowy, and Only 1g Net Carb

I used to think this was one of those desserts you just had to kiss goodbye on keto. But between zero-carb marshmallows, clever cereal swaps, and a sticky texture that actually holds together, we’re back in treat territory.

💡 What Solves the “Low-Carb But Sad” Problem

Rice Krispies are made of puffed rice, which = carbs on carbs. The trick? Keto puffed cereal alternatives made from puffed protein, air-popped lupin flakes, or even pork rind “crumbs” (trust me, not as weird as it sounds when sweetened).

And no—those “sugar-free” marshmallows at the store often hide maltitol (aka the stealth glucose spike + gut bomb). I use zero-sugar, zero-net-carb versions like Max Mallows or homemade gelatin-based ones for full control.

🧾 Ingredients That Kept It Keto

• 2 tbsp butter – Fat base to melt marshmallows + gives that classic richness
• 10.8 oz sugar-free marshmallows – I used Max Mallows vanilla (0g net carbs)
• 3 cups keto puffed cereal – Options:
  • Schoolyard Snacks cereal
  • HighKey Frosted Protein Cereal
  • Puffed lupin cereal or air-popped keto cereal
• 1 tsp vanilla extract – Rounds out that nostalgic flavor

🔁 Keto Swaps That Actually Work

Original Ingredient	Keto Swap	Notes
Rice Krispies	Schoolyard Snacks or HighKey	Super low-carb and crunchy
Marshmallows	Max Mallows / homemade	Zero sugar, zero net carbs
Butter	Ghee or coconut oil (for DF)	Still works, adds a slightly different taste
Vanilla	Same	Enhances sweetness without carbs

⚠️ Keto Missteps and How I Fixed Them

What Went Wrong	Why It Happens	How to Fix It
Treats fell apart	Didn’t press mixture firmly enough	Press hard into pan with oiled spatula
Marshmallows wouldn’t melt	Used wrong sweetener (erythritol-based)	Use gelatin-based marshmallows or allulose
Texture too hard	Overheated the marshmallow mixture	Melt on low heat, then stir constantly

👩‍🍳 How to Make It (Step-by-Step)

1. Line a 6×6 or similar pan with parchment paper.
2. Melt butter over low heat in a saucepan. Add sugar-free marshmallows and stir gently until smooth.
3. Remove from heat, stir in vanilla.
4. Fold in keto cereal and mix until coated.
5. Press into the prepared pan using a spatula or oiled hands.
6. Let cool and firm for at least 30 minutes before slicing into bars.

🧠 Tricks That Made This Work Better

• I use parchment to press the top down firmly—gives a tight, bar-like finish.
• I melt the marshmallows slowly to avoid burning or seizing.
• If using homemade keto marshmallows, let them soften at room temp first.

🧊 Storage + Tracking Tips

• Fridge: Keeps 5–6 days, sealed.
• Freezer: Freeze bars individually wrapped; thaw at room temp.
• Macros: 1 bar = ~41 kcal | 6g carbs – 5g fiber = 1g net carb (based on Max Mallows + HighKey cereal)

❓ What I Googled Before Making This

Can you eat Rice Krispie treats on keto?
Not traditional ones. But with the right cereal and marshmallow swaps? Absolutely.

What cereal is keto-friendly?
Look for brands that are protein- or nut-based, like HighKey, Schoolyard Snacks, or even DIY puffed cheese or nuts (for crunch).

Do sugar-free marshmallows work the same?
The good ones do. Gelatin-based options melt well and bind the bars, just like the sugar-loaded kind.

🧮 Full Nutrition Facts (Per Serving – Based on 12 squares)

Nutrient	Amount
Calories	41 kcal
Total Fat	2g
Saturated Fat	1g
Cholesterol	4mg
Sodium	50mg
Potassium	9mg
Total Carbs	6g
└ Fiber	5g
Net Carbs	1g
Protein	1g
Vitamin A	510 IU
Iron	2mg

Check out More Recipes:

• Low Carb Keto Cilantro Lime Cauliflower Rice
• Low Carb Keto Cheesy Cauliflower Rice
• Mocha Latte Cake – Sugar-Free, Protein-Packed, and Shockingly Moist