Protein bars are a fantastic snack option for busy individuals looking to fuel their workouts or simply stave off hunger between meals. Packed with nutrients, healthy fats, and protein, homemade protein bars are not only easy to prepare but also customizable to suit your taste. Discover how to create these delicious bars, perfect for on-the-go snacking or as a post-exercise treat!
Ingredients
- 1 1/2 cups old-fashioned rolled oats (135 g)
- 3/4 cup peanut butter, or favorite nut butter or sunflower butter (180 g)
- 1 banana, mashed (120 g)
- 1/3 cup honey, agave or real maple syrup (110 g)
- Pinch salt
- ½ cup ground flax seed (55 g)
- 1 cup protein powder* (120 g)
- 2 teaspoons vanilla extract (10 ml)
- 3/4 cup mix-in options: chopped dates, dried fruit (blueberries, cranberries, or raisins), mini chocolate chips, unsweetened coconut flakes, nuts
Directions
- Prepare the Mixture: In a large mixing bowl, combine all the ingredients: rolled oats, nut butter, mashed banana, honey, salt, ground flax seed, protein powder, vanilla extract, and your choice of mix-ins.
- Blend Well: Mix all ingredients until they are well combined. The mixture should be fairly soft and not dry or crumbly. If it feels too dry, add a splash of water or milk, or an extra drizzle of honey for moisture.
- Press into Pan: Press the mixture very firmly into an 8×8 inch (20×20 cm) pan. Make sure it’s packed tightly for stable bars.
- Chill: Refrigerate the pressed mixture for at least 1 hour to allow it to firm up before cutting.
- Cut and Store: Once chilled, cut into bars of your preferred size. Store the bars in the fridge for up to 2 weeks.
- Prep Time: 15 minutes
- Cook Time: 0 minutes
- Total Time: 1 hour 15 minutes
- Servings: About 12 bars
- Nutrition Info: Each bar is approximately 150 calories, 7g of protein, 8g of fat, and 15g of carbohydrates (varies with mix-ins).
How to Serve
These protein bars are incredibly versatile and can be served in various ways. Enjoy them as a quick breakfast paired with a banana or a smoothie. For a post-workout snack, enjoy a bar with a side of Greek yogurt. You can also crumble them over your favorite yogurt or oatmeal for an added crunch. Don’t forget to pack them for hikes or as a busy snack during the day. The options are endless!
FAQs
1. How long can I store protein bars?
You can store the protein bars in the refrigerator for up to 2 weeks. Just make sure they are kept in an airtight container to maintain freshness.
2. Can I use a different type of nut butter?
Absolutely! Feel free to substitute peanut butter with almond butter, cashew butter, or sunflower seed butter to suit your dietary preferences or allergies.
3. What can I use if I don’t have protein powder?
If you’re out of protein powder, you can increase the quantity of rolled oats or flax seeds to maintain texture. Alternatively, you could add additional nut butter for extra protein, though the nutritional profile will vary.