Serving Size: 1
Calories: 88 • Total Fat: 4g • Total Carbohydrate: 12g (Fiber: 0g • Sugars: 8g) • Protein: 3g
Low Calorie • Rich in Healthy Fats • Vegan Option • Gluten-Free
Using peanut butter and honey instead of butter and marshmallows makes your favorite childhood treat one that’s both guilt-free and indulgent. I also substituted the typical rice cereal for puffed millet for an added dose of fiber, protein, and B-vitamins. If you can’t find puffed millet see my substitution notes in the recipe below. These bars are mostly carbohydrates and fat with a little protein thanks to the millet and peanut butter so they make great energy bars before or after a workout. If you want to enjoy them as a treat, eat one with some lean protein like non-fat Greek yogurt to rev your metabolism and keep you satisfied.
No bake Peanut Butter and jelly Puffed millet Treats
- 3 cups puffed millet cereal* (see note for substitutions)
- 2 tsp pure vanilla extract
- 1/2 tsp salt**
- 1/2 cup all natural creamy peanut butter (or other nut butter of choice)
- 1/3 cup + 1 tbsp honey (may sub brown rice syrup for vegan option)
- 3 tbsp fruit preserves***
- cooking spray
*I have only used puffed millet for this recipe, but you might be able to use any other puffed grain such as quinoa or amaranth, although I can’t speak for the results. Crispy rice cereal might work too just make sure it is plain, all natural, cereal with no added sugar. If you make these with something other than the millet be sure to comment with your results!
**This is the amount if you use unsalted peanut butter. If your peanut butter is salted only add 1/8 tsp – 1/4 tsp of salt.
***I used Trader Joe’s Reduced Sugar Blueberry Preserves. Any of your favorite all natural preserves will do but the nutrition content will vary if it’s not a reduced sugar variety.
- Place the cereal in a large bowl. Line an 8×8 inch pan with wax paper and set aside.
- Spray a small saucepan lightly with cooking spray. This will prevent the nut butter from sticking to the pan. Add peanut butter, honey, vanilla, and salt to the pan and turn the heat on low. Continuously stir until melted and fully combined (about 1-2 minutes) and immediately remove from heat. DON’T let it boil or it will start to separate.
- Pour mixture over cereal and stir until all of the cereal is coated.
- Spread half of the cereal in the bottom of the pan and use a rubber spatula or another piece of wax paper to distribute evenly. Push down firmly to ensure it is tightly packed.
- Spread the fruit preserves evenly over the cereal then top with remaining half of the cereal mixture, pushing down firmly until it is tightly packed.
- Freeze for at least 30 minutes before cutting into 16 bars and serving.
- Spray your measuring cup with cooking spray when measuring the peanut butter to keep it from sticking.
- I find it best to use a large rubber spatula when stirring the cereal to make sure it gets evenly coated and to keep it from sticking to the bowl.
- These bars are best enjoyed chilled so store them in the freezer until you’re ready to serve them.