Protein Muddy Buddies | Eating Bird Food

A lightened up model of muddy buddies with an added protein increase! Gluten-free, dairy-free with a low-sugar possibility as effectively.

A bowl of protein muddy muddies made with protein powder.

Muddy Buddies, Pet Chow, Trash… it goes by many names, however it doesn’t matter what you name it — it’s a scrumptious and extremely addictive sugary deal with!

A hand holding four pieces of protein muddy buddy mix.

It’s additionally not a well being meals.

I’m all about indulging, particularly across the holidays, however I discover it enjoyable to make recipes a bit of more healthy so I tweaked the basic recipes for muddy buddies that I grew up with as a child. The EBF model has much less energy and extra protein than the normal mix, nevertheless it tastes simply pretty much as good! One half cup serving has four grams of protein, however in case you’re in search of much more protein, you’ll be able to add extra protein powder than powdered sugar. I used to be making this combine as a present and didn’t need the protein powder taste to be too overwhelming so I made a decision to roll with 1/four cup.

A bowl full of protein buddy buddies.

Make sure you learn the recipe notes as a result of there are tweaks you can also make to make the recipe dairy-free and decrease in sugar.

Observe about utilizing powdered peanut butter:

After I first created this recipe I used powdered peanut butter combined with water as an alternative of standard peanut butter to maintain the protein excessive and fats content material decrease. This selection works, however the water within the combination form of makes the chocolate seize a bit of and the chocolate combination turns into extra like a paste as an alternative of a drippy chocolate sauce. This makes it more durable to coat the cereal. That mentioned, I’ve made it a number of instances utilizing this methodology and it nonetheless works, you simply must toss the cereal with the chocolate combination a bit extra to get a superb coating.

Related:  Tahini Chocolate Chip Protein Balls

Observe about utilizing powdered erythritol:

If you wish to make this recipe decrease in sugar, you should use powdered erythritol. I attempted the recipe with Swerve confectioners sugar and it labored nice BUT sugar alcohols give me actually unhealthy fuel (TMI, I do know…). That mentioned, I personally would a lot somewhat make this with common powdered sugar, nevertheless in case your tummy can tolerate erythritol it’s a good way to lower the sugar content material!

A bowl of protein muddy buddies coated in vanilla protein powder.

Make a batch to take to your subsequent vacation social gathering or portion into cute containers and provides it away as items. Or maintain it round the home — however I’ll warn you, it’s straightforward to eat a complete batch of it in a day. Not that occurred to me or something. 😉

In case you do this recipe for protein muddy buddies, please be sure you depart me a remark and star score letting me know the way the recipe seems. Your feed is so useful for the EBF group and different EBF readers who’re interested by making the recipe. 



Make muddy buddies a bit more healthy with a protein increase with just some straightforward substitutions! Gluten-free and dairy-free. 


  • 6 cups Rice or Corn Chex
  • 2/three cup darkish chocolate chips (dairy-free if wanted)*
  • 1/three cup pure peanut butter*
  • 1 Tablespoon coconut oil
  • three/four cup powdered sugar or powdered erythritol*
  • 1/four cup vanilla protein powder


  1. Measure cereal and place in a big bowl, put aside.
  2. Pour powered sugar or powdered erythritol and protein powder into 2-gallon resealable zip-lock bag.
  3. In a saucepan over low-medium warmth add peanut butter, chocolate chips and coconut oil. Stir constantly till chocolate chips have melted and the combination is easy.
  4. Pour chocolate combination over cereal and toss till evenly coated.
  5. Fastidiously pour coated cereal combination into the bag with the powdered sugar and protein powder. Seal bag; shake till effectively coated. Unfold on parchment paper to chill fully. Be sure you let it cool for some time earlier than placing it in a container, in any other case your combine will get soggy.
  6. Retailer in an hermetic container within the fridge. Holding it within the fridge will maintain it contemporary and crunchy!


  • Chex is the normal cereal used for Muddy Buddies, however you’ll be able to at all times attempt completely different cereal choices!
  • In case you desire to make use of powdered peanut butter for decrease fats content material, combine 1/four cup powered peanut butter (like PB2) with 2 Tablespoons almond milk  or water and 1 Tablespoon pure peanut butter. Use this as an alternative of the 1/three cup peanut butter.
  • For dairy-free chocolate chips, I like utilizing Get pleasure from Life or SunSpire!
  • Powdered erythritol makes this decrease in sugar. I’ve used Swerve and it labored nice.


  • Serving Measurement: half cup (made with common powdered sugar)
  • Energy: 202
  • Sugar: 13g
  • Sodium: 148 mg
  • Fats: 9g
  • Carbohydrates: 27g
  • Fiber: 2g
  • Protein: 4g

Key phrases: protein muddy buddies


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