Protein Rice Crispy Treats Recipe - Swolverine

Ah, childhood. The time in which you could eat just about anything, at any time, without even thinking about it. I don’t know about you, but as an adult, rice crispy treats are nostalgic. Whether I traded something for them at lunch time, found a little blue wrapped square in my backpack, or my mom made them from scratch, they’re easily one of my favorite treats. Nowadays, as a nutritionist and fitness enthusiast coach, I try to find ways to incorporate my favorite foods and treats, usually with a little boost of protein. This Crispy Rice Protein Treat healthy dessert recipe is no exception. From our kitchen to yours, we hope you enjoy them just as much as we do.

The History Of Rice Krispies and Rice Krispies Treats®

A rice crispy is basically puffed rice. The cereal, manufactured and sold by Kellogg’s, came to market as a cold cereal product that you mix with milk in 1928. They were originally marketed as “The Talking Cereal” because of the distinctive sound when milk was poured on the cereal. After the company decided the original product needed some revamping, they commissioned Mildred Day and co-worker Malitta Jense with the task of developing new recipes. After two long, and laborious weeks, the two women created Rice Krispies Treats® in 1939, a recipe that still remains largely unchanged. [R] They were inspired by the popcorn balls at the local fair and decided to see what would happen when they combined the cereal with marshmallows. The women then tried them out with the local Girls Scout troop and the rest was history!

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Protein Rice Crispies Treats Recipe

What Makes This Rice Crispy Treats Recipe Special

This rice crispy treats recipe that we came up with in-house is not much different than any other rice crispy treats recipe out there, but what does make them special, is the protein supplement that we use. The Swolverine Whey Protein Isolate is not only transparent and has simple ingredients, but it tastes great and packs a serious protein punch. Unlike many other protein powders out there in the world, it doesn’t have unnecessary ingredients or fillers. It doesn’t have that gross protein aftertaste that makes you gag a little. It’s smooth, not clumpy, easy to use in recipes, and adds a little hint of flavor and sweetness to the overall recipe.

Swolverine’s Whey Protein Isolate Flavors Include:

  • Chocolate
  • Vanilla
  • Honey Cinnamon Peanut Butter
  • Strawberry
  • Mint Chocolate Chip

Best Protein For Baking - Swolverine

What Is Whey Protein Isolate? 

To understand whey protein isolate, you first have to understand what ordinary whey protein or whey concentrate is. Whey protein is a complete source of high-quality protein derived from cow's milk, containing a complete amino acid profile.  Whey protein has a very high concentration of the essential amino acids, responsible for building and rebuilding lean muscle mass called the branched-chain amino acids (BCAAs). BCAAs are comprised of leucine, isoleucine, and valine Studies have shown that the branched-chain amino acids, especially leucine is responsible for enhancing skeletal muscle and mass. 

RELATED ARTICLE What Are The Benefits Of BCAAs?

Whey protein isolate is a highly purified form of Whey protein. Whey protein isolate goes through a rigorous filtration process, called Cross-Flow Micro-Filtration. Through this filtration process, protein is separated from any additional fat, carbohydrates, cholesterol, and lactose, resulting in a more purified form of protein. Whey protein isolate is therefore a more refined form of protein, without any extra macronutrients. This is especially great, if one of your goals, is to optimize body composition, and burn more body fat, since it contains fewer calories, fat, carbohydrates, and sugar than any other type of whey protein, or casein.

RECOMMENDED: Whey Protein Isolate (30 servings)

How Does Whey Protein Isolate Work? 

Like all protein, whey protein isolate is comprised of amino acids. Protein is primarily used for building muscle mass and rebuilding and repairing muscle mass breakdown. This is why consuming protein after training is crucial to maximize performance benefits and gains, by repairing lean muscle mass and optimizing recovery time. Numerous studies have demonstrated that protein supplementation or ingestion post-workout has a beneficial effect on acute anaerobic power, strength, and recovery [R].

RECOMMENDED: Whey Protein Isolate (30 servings)

Protein Rice Crispy Treats Recipe - Swolverine

Protein Rice Crispy Treats Recipe:

These rice crisps treats are homemade packing a serious protein punch with every single bite. They make for a great dessert, or pre-workout snack, before you hit the gym and crush a new PR.


  • 3 tablespoons salted butter
  • 45g (1 1/2 scoop) Swolverine protein powder
  • 16 regular-sized marshmallows (112g)
  • 2 cups (80g) crisped rice cereal

*recipe makes 8 small squares - double the recipe for a 9x9 pan*


  1. Grease a glass pyrex with butter, set aside
  2. In a microwave safe bowl, add the rice cereal, marshmallows, and chunks of butter
  3. In them microwave in 15 second increments, heat the mixture
  4. After 15 seconds, take the bowl out, and with a spatula fold the mixture
  5. Add for another 15 seconds, repeat, and do this as many times as it takes until the mixture is melted and sticky (do not over microwave)
  6. Once the consistency is slippery and sticky, add the protein powder evenly as you fold the mixture
  7. Before it cools, transfer to the glass dish and smooth evenly
  8. At this point, you can top with some candy, like m&m's, or drizzle with some chocolate, or just leave them the plain (which will be great)
  9. Place in the refrigerator to cool (don't eat them hot)
  10. Cut into squares and enjoy!

Rice Crispy Treats Recipe: Takeaway

Look, take it from a professional nutritionist when I say, you can have your treats and eat them too without having to sacrifice performance or a body that you love. When you don’t restrict food, and instead find ways to incorporate your favorites into your lifestyle, you’re able to make sustainable and maintainable change. You’re able to indulge, without blowing your macros out of the building, and don’t have to be stellar in the kitchen. Plus, even better, this homemade protein rice crispy treats recipe isn’t made with high fructose corn syrup (like the one at the store) so with better quality ingredients your body will thank you.

Need Help With Optimizing Your Diet And Nutrition Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.


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