Are you looking for a recipe for high-energy protein bars that work well as a snack during exercise, or for a low-calorie version perfect for fat reduction? Do you prefer to get the right amount of protein in your bar by adding nuts and other natural ingredients? Or maybe you’re fine with using protein powder? Are you looking for a quick recipe for protein bars that are ready to eat right away? Or are you prepared to heat the oven and make the baked version?
Whatever your answers to the questions above, you’re sure to find the perfect recipe here. No more spending a fortune on tiny shop-sold bars labeled “high protein”, containing far too many dubious ingredients. Check out 5 great recipes for protein-rich bars that you’re bound to enjoy.
How much protein should a protein bar contain?
Are you looking for a protein bar to fill you up and serve as a nutritionally balanced snack? If so, 7–10 g of protein will most likely be enough. You’ll easily achieve this protein content by using a mixture of nuts, grains, seeds, and peanut butter. If you want to make a ‘protein bomb’, aim for 15–25 g of protein per serving. To achieve an increased protein content, use protein powder: choose your favorite flavor and type of protein supplement.
How much carbs should a protein bar contain?
By making your own protein bars, you have full control over what they contain. This is, of course, a great benefit, as you can avoid preservatives and other undesirable additives. Also, you’re able to keep track of exactly how much macronutrients your bars contain. It’s particularly important to monitor the content of carbohydrates.
If you’re on a bulk-up diet or during a prolonged physical activity (such as a long-distance run or mountain hike), it’s a good idea to enhance your bars with simple carbs: dried fruit, bananas, dates, raisins, honey or maple syrup.
If your main focus is on protein intake, and you prefer to restrict carbohydrates, throw in more nuts, desiccated coconut, and protein powder. To make your protein bars sweeter, you may use stevia, sweeteners (in tablets or drops), erythritol or xylitol.
To get other useful information, read: 10 Answers to Frequently Asked Questions About Dietary Sweeteners.
Protein bar – a low-calorie or energy-boosting snack?
Not every homemade bar can be called a protein bar. Before you start searching for recipes, gathering ingredients and cooking, think about what your actual goal is. Do you really want a protein-rich snack or perhaps you aim for an energy bar? The latter are not very high in protein, but fuel your body with more carbs.
The calorie content of protein bars may vary greatly. If you’re looking to bulk up or have a problem with insufficient energy supply, go for an option that will help you reach your energy intake targets. To make calorie-rich bars, add a lot of peanut butter, seeds, nuts, honey, puffed cereals, and dark chocolate.
At the other end of the spectrum, you’ll find protein-rich bars that are not loaded with calories, and are excellent for body fat reduction. These include protein bars with cottage cheese or added protein powder, which have a lower energy density.
Choose the version best suited to your goals, preferences, and dietary regimen.
5 recipes for healthy protein-rich bars
Simplest protein bars: just 3 ingredients, no baking
Foolproof recipe for protein bars – peanut butter, protein powder, and sweetener. The recipe below is a good base for other variations. For example, you can swap peanut butter for cashew, almond or hazelnut butter (click HERE to find out how to make their homemade versions). You can also use protein powder with different flavors to add variety to your snack.
Ingredients (to make 7 protein bars):
- 250 g peanut butter (10%)
- 60 g natural protein powder (or flavored protein – caramel, chocolate, vanilla, etc.),
- 40 g maple syrup or honey,
- optionally: pinch of salt, 30 g dark chocolate.
Preparation:
- Mix all the ingredients thoroughly.
- Divide the mixture into 7 portions and form the bars into the desired shape.
- If you want to use chocolate, melt it in a water bath and pour it over the bars.
- Put the bars in the fridge for at least 3 hours.
Macronutrients (per 1 bar):
- Energy: 257 kcal
- Protein: 17 g
- Fat: 16 g
- Carbohydrates: 9 g.
Protein bars with cottage cheese
Low-calorie protein bars perfect for fat reduction. They taste best straight out of the fridge.
Ingredients (to make 4 protein bars):
- 130 g semi-skimmed cottage cheese,
- 50 g skyr-style yogurt (natural or vanilla-flavored),
- 1 tablespoon erythritol or a different sweetener of your choice,
- 7 g gelatin powder,
- 1 drop of vanilla or cream flavoring (optionally),
- 30 g dark chocolate,
- 1 tablespoon milk or plant-based milk substitute.
Preparation:
- Add 3 tablespoons of cold water to gelatin and set aside to swell.
- Mix or blitz (depending on your preferred consistency) cottage cheese with natural yogurt, erythritol and flavoring (optionally).
- Gently heat gelatin in a water bath until completely dissolved (add more water if gelatin doesn’t dissolve).
- Add the cottage cheese mixture in portions to cooled (but liquid) gelatin. Mix thoroughly until all the ingredients are well blended.
- Put the mixture in the fridge for about an hour.
- When the mixture has partially set, wet your hands and make 4 bars of about 55 g each. Transfer them to a baking tray and put in the fridge to cool for another few hours.
- Melt chocolate with milk or vegetable-based drink in a water bath and mix thoroughly.
- Pour the melted chocolate over the bars and put them in the fridge until the topping has set.
Macronutrients (per 1 bar):
- Energy: 96 kcal
- Protein: 10 g
- Fat: 4 g
- Carbohydrates: 4 g.
Crunchy protein bars with rice cakes
Protein bars often have a compact texture. If you’re not a fan of it, here’s a perfect recipe for you. Rice cakes make the bars lighter and crispier.
Ingredients (to make 6 protein bars):
- 70 g puffed rice or crushed rice cakes,
- 120 g almonds,
- 50 g honey,
- 1 scoop (about 30 g) of protein powder of your choice,
- 40 g dark chocolate,
- 5 g coconut oil,
- pinch of salt.
Preparation:
- Put the almonds in a powerful blender, add one tablespoon of water and blitz until smooth.
- Combine the remaining almond butter, rice cakes, honey, protein powder, and a pinch of salt in a bowl.
- Mix thoroughly and transfer the mixture to a small baking tray lined with food-grade film. Spread out the mixture evenly. Put the tray in the fridge.
- Melt the chocolate and coconut oil in a water bath.
- Take the baking tray from the fridge. Use a fork to drizzle chocolate over the mixture, creating irregular patterns.
- Set aside in the fridge until solid.
- Cut out about 6 bars.
Macronutrients (per 1 bar):
- Energy: 255 kcal
- Protein: 10 g
- Fat: 14 g
- Carbohydrates: 20 g.
Protein and carbohydrate bars with nuts and raisins
High-energy protein and carbohydrate bars with dried apricots, nuts, and desiccated coconut. A perfect snack to power you through a busy day.
Ingredients (to make 6 protein bars):
- 40 g hazelnuts or almonds,
- 120 g dry quinoa,
- 130 g canned or jarred chickpeas,
- 1 tablespoon desiccated coconut,
- 60 g dried apricots,
- 1 scoop (about 30 g) of protein powder (natural, cream- or vanilla-flavored),
- 40 g dark chocolate,
- 1 egg,
- 100 g liquid honey,
- 1 tablespoon coconut oil.
Preparation:
- Toast chopped hazelnuts and quinoa in a dry frying pan.
- At the end of toasting, add desiccated coconut and dry it in the pan as well. Next, add coconut oil and wait until dissolved.
- Drain chickpeas thoroughly on a paper towel.
- Mash chickpeas with a fork until no whole beans are left.
- Chop up dried apricots into small pieces. Grate the chocolate or chop it into small shards.
- Put chickpeas, roasted nuts and desiccated coconut, and quinoa in a bowl. Add dried apricots, chocolate, and protein powder. Use your hands to combine all the ingredients well.
- Add the egg and honey, and mix everything thoroughly again.
- If the mixture is too thin, add desiccated coconut. If the mixture is too thick, add oil or water.
- Transfer the protein bar mixture to an ovenproof dish and press down.
- Bake at 160 degrees for about 40 minutes, until golden. Set aside to cool.
- Using a sharp knife, divide the mixture into 6 bars.
Macronutrients (per 1 bar):
- Energy: 334 kcal
- Protein: 12 g
- Fat: 13 g
- Carbohydrates: 41 g.
Sesame protein bars with oatmeal
The most protein-rich option, providing as much as 32 g of protein per bar.
Ingredients (to make 6 protein bars):
- 40 g tahini paste,
- 40 g peanut butter,
- 170 protein supplement (natural, cream-, caramel-, nut- or cocoa-flavored),
- 100 g oat flakes,
- 30 g sesame seeds,
- 1 tablespoon cocoa,
- 30 g nuts (any type, such as almonds or cashews),
- 50 g honey, maple syrup or erythritol,
- 130 ml milk or plant-based milk substitute.
Preparation:
- Put oatmeal, tahini paste, cocoa, peanut butter, sesame seeds, and honey in a bowl. Mix the ingredients.
- Add milk or plant-based milk substitute and use your hands to combine the ingredients well. Adjust the amount of liquid appropriately to make the mixture malleable.
- Line a flat baking tray or plate with baking paper or food-grade film.
- Transfer the mixture to baking paper (or film) and press down.
- When the mixture is evenly distributed, sprinkle it with chopped nuts, and press them down so that they stick.
- Transfer the protein bar mixture to the freezer for at least 3 hours.
- Divide the mixture into bars and store them in the fridge.
Macronutrients (per 1 bar):
- Energy: 350 kcal
- Protein: 32 g
- Fat: 14 g
- Carbohydrates: 19 g.
Bon appétit!