One of the first things that people learn on their way to health and fitness is the importance of protein in the diet.
They become aware of how important it is to have a serving of protein with every snack or meal that is eaten and because of this, they often times turn to protein bars to fill that need.
This would actually be a perfect solution if all protein bars were created equal and made in a healthy way.
But, the real truth is all protein bars are not created equal.
Many commercially produced protein bars are actually full of artificial ingredients and/or calories. Others offer an unpleasant flavor or texture or both and all of them can be very expensive!
Without a doubt, the best way to enjoy quality protein bars is to make your own high-protein bars at home.
It’s easy and does not require expensive or hard-to-find ingredients and the best thing of all is you are in total control of what ingredients go in and can give it an extra boost of “love” along the way.
Home-made protein bars are easy to customize to anyone’s taste or specific nutritional needs. For example, if someone in your household is allergic to a certain “nut” then simply replace it with a different one or leave them out altogether. Home-made protein bars are easily enhanced with an endless variety of ingredients and flavor extracts.
Be aware that the type of protein used does have an effect on the nutritional content of the finished bars. Be sure and choose protein powder that tastes good as a simple shake mixed with water for optimal results. Depending on the other ingredients used, any flavor protein powder can be used with good results.
Here’s an easy no bake protein bar recipe to get you started…
More recipes like this can be found in my snack book 100 Healthy Raw Snacks and Treats.
They require no baking, are sugar and gluten free, delicious and fit perfectly into any healthy diet.
- 5 tbsp. natural peanut butter (chunky or smooth)
- ½ cup dry oat meal
- ½ cup oat flour (double the dry oats if you do not have oat flour)
- 6 scoops chocolate whey protein (approximately 132 grams worth of whey protein powder)
- 1 tablespoon vanilla essence
- 1 cup non-fat dry milk powder
- ½ cup water (depending on what type of protein you use, you may need to add more)
- Modifications: Use vanilla protein and replace ~1/4 cup of the oat flour with a variety of nuts, seeds, or dried berries.
- Each bar - 197 calories, 21 g protein, 13.7 g carbohydrate, 7.2 g fat.
- Spray an 8 x 8 baking dish with non-stick cooking spray.
- Combine dry ingredients in a medium size bowl and mix well.
- Add peanut butter and mix - the mixture will be crumbly and dry.
- Add water and vanilla essence.
- Using a wooden spoon or rubber spatula, mix everything until a dough forms which will be sticky.
- Spread dough into pan using a clean wooden spoon or spatula that has been sprayed with non-stick cooking spray.
- Refrigerate a few hours (or freeze for an hour) and cut into 9 squares.
- Wrap bars individually (use sandwich bags or plastic wrap) or store in covered container between sheets of wax paper. Keep refrigerated.
