Time-crunched crispiness [Healthier Crispy Peanut Protein Cereal Bars]

Chewy and crispy cereal bars reminiscent of Rice Krispie treats but in a healthier and less indulgent way. A low-fat, higher-protein take on a classic.


Double-checking my calendar was necessary today to realize that yes, it’s actually March already. How in the world …? I wasn’t kidding when I said February was keeping up with January’s fleetingness. Something I am currently keeping up with the second week already is a changed schedule of posting a recipe on Monday instead of reserving it for my usual Friday food talk. The title suggests it already: I’ve been a little crunched for time lately – yes, I’m unorganized … – but it also fits for the recipe I have for you today.


Weekends have become my recipe creating time frame. Lately not just on the savoury side of baking in the form of casseroles but some sweet baked goods, too. Or actually un-baked in this case. An especially good idea when needing to use up impulse purchases. Semi-impulsive. In my defense: when I spotted brown rice syrup on offer at the health food store I knew I’d find a way to use it in a healthier baked good or other treat. And even before buying this new kind of cereal I’d envisioned to combine the two for a Rice Krispie treat-alike sweet.


I’ll admit right away that I can’t get nostalgic at all or reminiscene my childhood regarding Rice Krispie treats. They were non-existent back then and even fast forward to today I can’t remember I’ve ever had a real Rice Krispie treat. Which, however, is not to say I couldn’t keep talking about the sweet deliciousness I experienced during my years as a wee little one. Kalter Hund, Schoko-Crossies, Grießbrei and other treats certainly are worth remembering. but these slightly less indulgent crispy cereal bars don’t have to shy away, either.


Sticky, peanutty and sweet but not too much so with a generous dash of salt turning these into a delicious sweet-and-salty creation. The cereal I briefly mentioned above is a recently introduced high-protein blend of soy flakes, plain and cocoa soy nuggets, chocolate chunks and dried fruit. When I noticed it was both [accidentially, I assume] vegan and low in sugar I just ‘had’ to try it. Even if you can’t find a similar cereal, though, these bars will keep their appeal – just try the sub I noted in the recipe. The brown rice syrup acts as a binding agent and peanut flour adds another protein punch to these little bites of not-so-indulgent indulgence foregoing the protein powder.


Healthier Crispy Peanut Protein Cereal Bars

  • 1 cup crispy [high-protein]* granola [for any German readers: I used this cereal by Layenberger] [70 g]
  • 1/2 cup of puffed brown rice
  • 1/4 + 1/16th cup [70 g] brown rice syrup
  • 3 tbsps peanut flour
  • 1/2 tsp vanilla
  • salt to taste
  1. Combine the different cereals in a bowl.
  2. Stir together brown rice syrup, peanut flour, vanilla and salt in a mixing bowl.
  3. Add in the cereal and mix well to combine.
  4. Transfer the mixture to a 8 x 8 inch baking pan and press it down firmly.
  5. Refridgerate for several hours or overnight before cutting into squares.

*If you can’t find any high-protein granola you can sub any mix of puffed cereals like amaranth, buckwheat and quinoa. The granola I used is very dense/heavy in weight so you’ll likely need to increase the amount if using puffed grains only or mix with your favourite crunchy granola.

To keep up the higher protein content adding a scoop of protein powder might work.


A marvelous snack or slightly less indulgent treat for whenever you want a sweet little something but don’t want to go all out. Happy snacky Monday to all of you and thanks to our sweet host Katie!

Hoping they’re fans of Rice Krispie Treats, too, I’ll be linking up with Laura, Kierston and Healthy Vegan Fridays here. Even if you’re crunched for time it’s well worth visiting their link-ups.

Happiness inducing today: Catching up with a friend I hadn’t seen in months.

Stay in touch!

Twitter: @MissPolkadot21
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What were some of your favourite childhood treats?

Are you good at time management or find yourself crunched for time more often than not? Talk about a serious need for improvement on my part here.


Chocolate Gingerbread Mug Cake

Hi everybody! Did you have a good weekend and – most importantly – stay warm? Moving to the countryside for me also meant moving to an even colder climate [sorry but it’s true]. I guess you can’t [always] have a beautiful surrounding and warm temperatures but that’s okay – for now [ask me again once it gets really cold ;)]. Bringing on the marvelous again for a great start into the week with our lovely host Katie.


Our Sunday included a family walk that – unlike that previous one – was cut short because in the end even my dad [ha!] had to admit the wind was damn cold. Hence why I’m sorry to admit I didn’t take too many pictures because I was more concered with braving the wind and debating the right choice of topic for such a cold weather walk with my dad. Kidding. We weren’t talking just about that, but yes, I had to make it a point that the wind feels even colder if you keep saying it does. Don’t you agree?! [Yes, you do, in case you were seriously pondering ;).]


What could be more marvelous than returning to your place after a walk in the cold and enjoying a cup of tea and a piece of cake. Though … a piece of cake? How about a mug of cake? Waste not want not it’s a great single-serving way to have your cake and eat it, too. I figure I could have offered some to my parents yesterday, too. When my father was rummaging the pantry when he no

Gingerbread Chocolate Mug

You’ll notice that it’s a small serving size and that’s because a) I like to make small batches of anything when trying it for the first time and b) I never eat just a mug cake as a snack. Always topped with almond butter and a side of whatever else I feel like [fruit, chocolate, …].

Chocolate Gingerbread Mug Cake

  • 1/4 scoop (5 g) vanilla protein powder*
  • 1 tbsp coconut flour
  • 1 tbsp dark cocoa powder
  • 1 tsp granulated sweetener (I used a German brand of vanilla stevia that comes in sticks equal to 1 tsp of sweetener)
  • 1/2 tsp of Gingerbread spice [Germans: I higly recommend this one!]
  • 1/2 tsp baking powder
  • 1 1/2 tbsps of applesauce
  • 5 tbsps of non-dairy milk
  1. Mix dry ingredients in a mug.
  2. Add in applesauce and water. Stir to form a batter. It shouldn’t be too ‘dry’ but neither runny. Using SunWarrior protein powder I’ve found five to six tablespoons of milk to work best.
  3. Microwave on high for 1.5 minutes.
  4. Enjoy!


* I know 1/4 scoop is a tiny measurement but I’ve found I don’t tolerate larger amounts of protein powder well. You could always play around with the rations in the recipe but I like to go the save-for-me route.

Rumor has it that chocolate chips are a great addition to this. Not like I knew from experience …

Spoonful mug cake

Now go and bake microwave yourself a cake to celebrate … Monday?! Or yourself because you’re worth it no matter which day.

Happy Monday!


What is your favourite mug cake recipe? Please share it in the comments – I’m all up for trying new creations!

Favourite way to stay warm on cold days?

Swapping fear with curiosity

Wow. Once more I’m speechless. Blown away by just how amazing all of you are. After clicking publish on that post I went to bed telling myself I’d easily be able to delete it again the next morning if without too many people having seen it. Now, though, I’m so glad I posted it. Not only do I feel better having opened up [not usually an easy task for me] but every single of your comments yesterday helped me in feeling more at ease with my current situation. While your kind and reassuring words might not have taken all worries away* they helped a lot already. Words can’t actually express my gratitude but still: Thank you so much!

* Because believe me: for a constant over-worrier like me it’d at least take Adam Levine asking me to marry him to forget all my worries [and likely pretty much everything else, too] in an instant ;). So nobody will ever be able to make me shake off all my anxiety. In case you knew Adam, however …

Okay, enough digressing [that’s what happens when you’re listening to Maroon Five while drafting your posts :D]. I guess you came for the food today, though, so I’ll keep any job search-related topics for another day – it’s What I ate Wednesday after all.

The one indisputable upside of currently not working is the extra time I have to prepare and eat food in the comfort of my home. As I hinted yesterday it’s not positive on all terms for me but – promise – I won’t get into it now. Let’s have a look at some of my recent creations and realisations instead. Don’t forget to raise your cup of coffee for a toast to our amazing host Jenn who’s still organizing WIAW even as a new mom – today hopefully with at least with some decaf java at hand, too.

WIAW_halloween button

Looking back at my old posts I can still tell my fear of working with certain ingredients. Not adding that extra bit of fat that might have heighthened the taste. Keeping the amount of grains involved ridiculously low [at breakfast or lunch at least] or not going for any at all. Can you talk about high-volume vegetable-filled dishes resulting in – at times – painfully bloated yet still not satisfied stomach? No fun. Nowadays I still need to push myself at times but I don’t stress about weighing every ingredient meticulously.

Savoury bread pudding

Cooking used to be a lot less fun and coming up with recipes myself hardly happened. The constant worry of the final dish not turning out and me wasting calories kept me from experimenting for the most part. And if I actually did the result was either disappointing in the way it looked already or – in those cases it met that criteria – was far from a taste experience. These days it can actually be the other way around: many of the best dishes I made lately looked far from appetizing but were so good. This savoury sauerkraut bread pudding was another one for that category … mmmh.


Just a year – or maybe only a few months? – ago I wouldn’t have tried a recipe like this. Using ingredients [other than vegetables] that didn’t come with a nutrition label – especially if they were high in carbs like the [delicious!] whole wheat roll in this dish – was out of question. I stuck to my rotation of a handful of ‘safe’ dishes that I knew would fill me up for hours on repeat. Always hoping I wouldn’t get a longing for a snack in between. Especially if I craved foods I hadn’t accounted for in my neatly scribbled down plan for the day. And now? It feels like I was step by step swapping fear with a curiosity of constantly trying new dishes.


Will there ever be enough kabocha in a day?

While I’m still not at a point where I don’t care at all I’ve loosened up noticably. I’ll usually still start out with a basic recipe idea in head. But if I have the idea to add some extra ingredients while cooking – almond butter was the secret to making the casserole below even more delicious – it doesn’t stress me out as much anymore. I used to try and figure out the calories while cooking only to avoid any extra and rather go with a bland dish.

Spaghetti squash casserole

The “recipes” I created back then were far from worth sharing. All those in this post, however? Most definitely are. Now if only I was better at making decisions. Which one to share first?! Seems like I had really serious decisions to make, huh ;)? Hm, I might just have to throw the dice for that one – and maybe the decision on a roommate, too, because no, I haven’t picked one yet.

Ending this post on a sweet note again how about some more of my homemade chocolates?

Chocqlate 2

Happy Wednesday!

Happiness inducing today: Yes, I’m a broken record but it truly bears repeating: your comments on my last post.

What was the last ‘looks like mush but tastes like heaven’ dish you had?

Has the way you cook changed in past years? If so: how?

And amit it: wouldn’t Adam Levine asking to marry you make all your worries futile, too ;)?