This easy Low FODMAP Rice Krispie Treats is made with crispy rice cereal, marshmallows, butter, salt, and vanilla extract. This recipe creates a gooey, crunchy, and nostalgic snack that is a perfect sweet treat for those with sensitive stomachs. It is an ideal addition to a school lunchbox or a simple party platter and makes enough for 12 delicious squares.

Low FODMAP Rice Krispie Treats Ingredients

6 cups gluten-free crispy rice cereal
10 oz marshmallows (mini marshmallows work best)
4 tbsp butter (or lactose-free butter)
1/4 tsp salt
1 tsp vanilla extract

How To Make Low FODMAP Rice Krispie Treats

Prepare the pan: Line an 8×8-inch square pan with parchment paper or grease it well with butter to ensure the treats don’t stick.
Melt the base: In a large pot over low heat, melt the butter slowly until it is liquid but not browned.
Dissolve the marshmallows: Add the marshmallows to the pot and stir constantly until they are completely melted and the mixture is smooth.
Add flavor: Stir in the salt and vanilla extract to give the marshmallow base a deeper, more professional flavor.
Combine with cereal: Remove the pot from the heat and quickly pour in the crispy rice cereal, folding it gently until every piece is coated.
Press into shape: Transfer the mixture to your prepared pan and press down gently using a buttered spatula; do not pack it too tightly or the treats will become hard.
Cool and slice: Let the treats sit at room temperature for 30–60 minutes to set before cutting them into 12 even squares.

Recipe Tips

Low Heat is Key: Always melt your marshmallows over the lowest heat possible. If they get too hot, the sugar hardens, and your treats will be rock-hard instead of chewy.
Check the Labels: Look for marshmallows made with glucose syrup or cane sugar. Avoid any “sugar-free” versions, as these often contain polyols (sugar alcohols) which are high in FODMAPs.
Butter Your Hands: If the mixture is too sticky to handle, rub a little butter on your hands or the back of a spoon to press the cereal into the pan without the mess.
Don’t Over-Pack: Use a light touch when pressing the mixture into the pan. Leaving tiny air pockets between the cereal pieces keeps the treats light and airy.

What To Serve Rice Krispie Treats

These classic squares are a delight on their own, but they also pair perfectly with a glass of lactose-free milk or a cold oat milk latte. For a fancy twist, you can drizzle them with a little melted dark chocolate (keep it to 30g for low FODMAP safety). They are also a great crunchy companion to a fruit salad made with low-FODMAP fruits like grapes and strawberries.

How To Store Rice Krispie Treats Leftovers

Refrigerate: Do not refrigerate these treats, as the cold air will make them hard and brittle. Store them at room temperature in an airtight container for up to 3 days.
Freeze: Wrap squares individually in plastic wrap and place them in a freezer bag for up to 6 weeks. Let them thaw at room temperature for 15 minutes before eating.

Low FODMAP Rice Krispie Treats Nutrition Facts

Serving size: 1 square
Calories: 145 kcal
Total Fat: 4g
Saturated Fat: 2.5g
Cholesterol: 10mg
Sodium: 115mg
Total Carbohydrate: 26g
Dietary Fiber: 0.2g
Sugars: 13g
Protein: 1g

Frequently Asked Questions

Are marshmallows low FODMAP? Yes, standard marshmallows are generally low FODMAP because they are primarily made of sugar and gelatin. However, always check for high-FODMAP sweeteners like sorbitol or high fructose corn syrup on the ingredient list.
Why did my treats turn out hard? This usually happens if the marshmallows were melted over high heat or if the cereal was packed too firmly into the pan. Gentle heat and a light touch are the secrets to a soft, chewy texture.
Is all rice cereal gluten-free? Not necessarily. Some popular brands use malt flavoring derived from barley, which contains gluten. Always look for a box specifically labeled “Gluten-Free” to be safe.

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