Guilt-Free Muddy Buddies

healthy muddy buddies

Muddy Buddies are kinda like the EPITOME of an unhealthy treat — with 1/4 cup of butter, 1+1/2 cups of powdered sugar and a ton of chocolate and peanut butter, you’re in for a real treat calorie bomb (and fat bomb and sugar bomb).  This is the nutrition label for a typical Muddy Buddies recipe:

Healthy Homemade Muddy Buddies - healthy dessert blog

Yeah.  That’s insane.

healthy muddy buddies

But let’s skip to the good part now…  a healthier homemade version that is practically guilt-free.  Here is the nutrition label for my recipe:

healthy muddy buddies

SO much better, yes?

While my recipe has nearly half the calories, half the fat, a fifth the sugar and double the protein, I would still consider this recipe a once in a while treat.  I mean, this truly is a treat — it’s sweet, so chocolatey and sooo peanut buttery!  But apart from the better nutrition label, I am simply not a fan of buying Chex cereal (or anything owned by General Mills, for that matter).  Chex isn’t 100% whole grain and it does contain some sugar, but a very small amount.  The only reason I used Chex to make these Muddy Buddies was because it is gluten-free and there is no other GF Chex substitute.  For those of you out there who aren’t sensitive to gluten, I would recommend using Barbara’s Peanut Butter Puffins!  I used to eat this ALL. THE. TIME.  They’re delicious, all natural and vegan, just not gluten-free.

Anyways, here’s the recipe!

Secretly Healthy Muddy Buddies!

10 minutes

10 minutes

20 minutes

Yield: 10 cups

Secretly Healthy Muddy Buddies!


  • 9 cups Rice Chex Cereal (or Peanut Butter Puffins
  • 5oz Dark Chocolate, melted (I used Theo fair-trade 70% cacao chocolate)
  • 3/4 cup Natural Peanut Butter (I used my homemade Protein Peanut Butter*)
  • 100g (1 cup) Powdered Erythritol
  • 50g (6 tbs) Vanilla Brown Rice Protein Powder


  1. Line a large jelly roll pan with parchment paper.
  2. Add chex cereal to your largest bowl.
  3. In a 2-gallon sealable plastic bag, add the erythritol and protein powder. Shake the bag to mix the two together and smush to break up any clumps.
  4. In a microwave-safe bowl, melt the chocolate.
  5. Stir the peanut butter into the chocolate and quickly scoop/pour over the cereal, then fold together. It will take a while to incorporate all the chocolate-PB mixture into the cereal, but you will get there!
  6. When the cereal is coated, dump the cereal mixture into the bag of erythritol and protein powder. Seal the bag and shake until cereal is coated completely.
  7. Dump mixture on the prepared pan and refrigerate until dried and crunchy (2-5 hours).
  8. Store uncovered in the fridge on the jelly roll pan.


*3/4 cup of my protein-packed peanut butter weighs 160g. Regular natural peanut butter will weigh 192g.

This healthy recipe is: no bake, low sugar, high protein, gluten free!

healthy muddy buddies

The most enticing tray of food you will EVER see.

healthy muddy buddies

Sweet chocolate, delicious peanut butter.  Perfection.

healthy muddy buddies

I was surprisingly good about snacking on these.  I was nervous having an entire tray just sitting there.  Open.  On display.  In the center of my fridge.  So inviting for my hand.

I have this bad habit of going to the fridge just to see if I want to eat something even if I’m not hungry, so despite the giant tray of foodgasm awesomeness I limited myself to a few handfuls throughout the day for a couple days.  And then came Monday.  I came back home from school, walked straight to the fridge (my normal routine) and unconsciously scooped myself a handful of Muddy Buddies.  Fridge door wide open, I stood there snacking.  When I finished my first handful I grabbed the tray out of the fridge and set it on the counter.  I was SO. HUNGRY.  On average, I walk about 3 miles a day around campus so I totally deserved a doubled-up snack  😉

I ate as I texted, reviewed the assignments I needed to complete and the chores I needed to do.  Before I knew it I ate about a third of the tray.  To my surprise, though, these Muddy Buddies are actually quite filling (due to the high fiber and high protein content!) and I couldn’t eat more if I tried.  In my sugar-addiction days, I never would have stopped eating because sugar doesn’t make you full, it makes you hungrier.

healthy muddy buddies

Ah, what a delicious indulgence these Muddy Buddies are.  I don’t feel bad about eating a third of the tray one bit.  After all, this recipe is homemade, low in sugar, high in fiber, high in protein and contains healthy fats only (no butter here)!  If I had eaten a third of a tray of unhealthy Muddy Buddies, I would’ve screamed, “Oh, s#&*!!

8 comments on “Guilt-Free Muddy Buddies

  1. Oh my God, you’re amazing! And I loved the story about you eating these the fridge door open etc. haha 🙂 Personal touch in food blogs is something that I really like!

    The nutrition for these look so much better than the original even though I’m not a huge cereal person… But these might make a nice afternoon treat/snack with a cup of coffee/tea 🙂

  2. Mmmm Muddy Buddies are my FAVORITE! Too bad they’re so unhealthy 🙁
    I’m making this ASAP!!!

  3. Made these and they are delicious! Used xylitol instead of Erythritol since that’s what I had. The world is now a better place, thanks. 😀

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