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    You are in: Home / Recipes / High Protein/High Fiber Cereal Bars Your Kids Will Eat! Recipe
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    High Protein/High Fiber Cereal Bars Your Kids Will Eat!

    Total Time:

    Prep Time:

    Cook Time:

    10 mins

    5 mins

    5 mins

    Bizy_Mum's Note:

    The kids love marshmallow krispie treats - but there is so little actual nutritional value in them! I experimented with several high protein/high fiber cereals and created this recipe. I used Kashi GoLean Crunch in the red box - the highest protein and fiber content of this line of the Kashi. Please note there are three different 'GoLean' varieties made by Kashi and they vary slightly by protein/fiber content. My recipe makes 18 bars in my glass cake-pan sized pan, which produces bars with 5 g protein and 3 g fiber per bar. AND MY PICKY KIDS WILL EAT THEM! Mix/match/substitute any cereal/dried fruit/nuts you like.

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    Serves: 18



    Units: US | Metric

    • 4 cups kashi golean crunch cereal
    • 1 cup dry-roasted soy nuts
    • 1 cup dried cranberries (substitute any fruit you like)
    • 1 (10 ounce) package marshmallows
    • 4 teaspoons butter or 4 teaspoons margarine, don't omit this even to save the fat content
    • 1 teaspoon vanilla


    1. 1
      Combine cereal, soynuts and cranberries in an extra-large mixing bowl and set aside.
    2. 2
      Spray a 9x13 baking dish with nonstick spray and set aside.
    3. 3
      Spray a microwave-safe bowl (glass seems to work best) with non-stick cooking spray. Pour in marshmallows, butter and vanilla (I like to use extra vanilla). Microwave on high for 1-3 minutes until melted. I take it out when the marshmallows start to look puffy and stir it well.
    4. 4
      When everything is well melted and combined, pour the marshmallow mixture over the dry ingredients. Stir with a spoon sprayed with nonstick cooking spray - work quickly! - until all ingredients are well combined.
    5. 5
      Pour (plop!) mixture into baking dish. Using a piece of wax paper large enough to cover the dish, press the mixture tightly and evenly into the bottom of the pan.
    6. 6
      Allow to set before cutting - will set quicker in the fridge or about 2 hours on the counter. For measurement purposes here, I cut my pan in half lengthwise and then each 'square' is cut into a tick-tack-toe grid providing 18 uniform-sized bars.
    7. 7

    Ratings & Reviews:


    Nutritional Facts for High Protein/High Fiber Cereal Bars Your Kids Will Eat!

    Serving Size: 1 (34 g)

    Servings Per Recipe: 18

    Amount Per Serving
    % Daily Value
    Calories 105.5
    Calories from Fat 14
    Total Fat 1.5 g
    Saturated Fat 0.6 g
    Cholesterol 2.2 mg
    Sodium 42.6 mg
    Total Carbohydrate 21.6 g
    Dietary Fiber 2.0 g
    Sugars 12.2 g
    Protein 2.3 g

    The following items or measurements are not included:

    dry-roasted soy nuts

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