Salted Caramel Rice Krispie Energy Bars for Long Rides

Why This Recipe Works for Athletes

A no-bake, easy-to-digest carb source that packs down flat for a jersey pocket or bento box — useful for long rides where you want something with a bit more texture than a gel, without the fat and fibre of a shop-bought flapjack. The caramel and sea salt combination also covers some of your sodium needs alongside the carbs.

Ingredients

• 100g rice krispie cereal
• 200g caramel or toffee-flavour rice cake / caramel sauce (or 150g soft caramel, melted)
• 40g golden syrup
• 20g butter
• 1/2 tsp fine sea salt, plus a pinch extra for the top
• 1 tsp vanilla extract

Instructions

1. Line a small baking tray or tin (roughly 20x20cm) with baking paper.
2. Melt the caramel, golden syrup and butter together in a saucepan over low heat, stirring until smooth.
3. Stir in the vanilla extract and 1/2 tsp sea salt.
4. Remove from the heat and fold in the rice krispie cereal until evenly coated.
5. Press firmly into the lined tray, sprinkle with a pinch of extra sea salt, and chill for at least 1 hour.
6. Cut into 10 bars once firm, and wrap individually for training or race use.

Nutrition Notes

Roughly 120–140 kcal per bar, with around 24g carbohydrate and minimal fibre or fat, making these easier on the stomach mid-ride than a standard flapjack. Best eaten on training rides of 90 minutes or longer, or as a change of texture from gels during a long-course race. Test on training rides before race day, as with any new fuelling product.

Prep time: 15 minutes plus 1 hour chilling | Servings: 10 bars