I absolutely love s’mores! There is something so decadent about the gooey marshmallow and the melty chocolate paired with the slight crunch from a graham cracker. Over the years, I’ve loved experimenting with different variations – if you haven’t tried a s’more with a Reese’s cup yet, you are missing out!

However, as anyone living with diabetes knows, a traditional s’more with the sugary marshmallows, chocolate, and graham crackers can be a blood sugar wrecker.

This challenge sparked the idea for a blood-sugar-friendly “hack” using one of my favorite staples: Built Bars. If you’ve tried them, you know they have a unique, marshmallowy center and a real chocolate coating that makes them the perfect candidate for a s’more makeover when heated. By swapping the traditional marshmallow and chocolate bar for a protein bar, you significantly increase protein content and reduce simple sugars, helping to flatten the glucose curve while still satisfying your sweet tooth.

I tried it out, and I’ve been loving it so much that I had to spread the word. I have been making these delicious protein bar s’mores on repeat for a quick, high-protein, and decadent snack that doesn’t leave my CGM screaming at me. Check out this video to see them in action!

Image of ingredients for Protein Bar Smores.

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Jump to Recipe

Ingredients

1 Graham Cracker Sheet (Broken in half)
1 Built Bar (Any flavor – the “Puffs” variety works especially well for that marshmallow texture!)

Instructions

Prepare the Base: Break your graham cracker sheet in half.
Layer the Bar: Break your Built Bar in half. Place both halves on top of one of one of the graham cracker squares.
The Melt: Place the cracker and bar in the microwave. Heat for approximately 15 seconds. Watch it closely! Built Bars expand and get wonderfully gooey very quickly.
Assemble and Enjoy: Top with the second graham cracker half, press down slightly to let that chocolate and “marshmallow” center ooze out, and enjoy your delicious, blood-sugar-friendly treat!

Variations

The beauty of this hack is the variety. Try different Built Bar flavors, such as Peanut Butter Cup, Cookie Dough Chunk, or Mint Chip.

You can even experiment with different types of graham crackers, such as chocolate or cinnamon-dusted versions, to change up the flavor profile.

If you want to get really fancy, a tiny smear of peanut butter on the cracker before microwaving adds even more healthy fats to slow down digestion!

FAQ

How do protein bar s’mores affect blood sugar compared to a traditional s’more?

A traditional s’more is almost entirely simple carbohydrates, which hit the bloodstream quickly. By using a Built Bar, you are consuming a significant amount of protein (around 18g). Protein takes longer to digest, which helps slow down the absorption of the carbohydrates in the graham cracker. Most people find that this leads to a much “flatter” spike and a more manageable blood sugar level.

Which Built Bar variety works best for protein bar s’mores?

While the standard Built Bars work great, I personally find that the Built Puffs are the gold standard for s’mores. Because they are made with collagen protein and have a fluffier, airier texture, they mimic the consistency of a melted marshmallow almost perfectly once heated.

Is this protein bar s’mores recipe low carb?

While the protein bar has fewer carbs than a marshmallow and chocolate, which helps slow the spike, the graham cracker still contains carbohydrates. Always check your specific brand’s nutrition label, but a standard sheet usually has about 11–15g of carbs. Make sure to factor in the carbs of the protein bar as well, and as always, consult with your health care team about how to adjust your insulin for higher-protein snacks.

Recipes for low-carb or sugar-free graham crackers, such as the recipe from All Day I Dream About Food are also an option to consider for a lower carb s’more.