Protein bars are now marketed and sold in an appealing variety of subtly blended creative flavors. Homemade no-bake protein bars have also opened the doors for creativity. So if you make protein bars yourself, you can meet practically all your taste requirements. If you need protein for your fitness or bodybuilding, there are so many delicious ingredients to try. For vegetarians, there are homemade bars that consist of plant-based sources of protein, while vegans can make ones that meet their strict diet. For this reason, we have collected some tips and recipes for you that can certainly improve your health.
Ahealthy and nutritious intake of proteinis not an easy task for our body. Too many bars on the market, even the majority, contain an excessive amount of sugar, hydrogenated oil, preservatives and a whole list of suspect substances and other high-calorie ingredients. So if you're already tired of the mass-produced products, you can make your own protein bars yourself. Follow these simple steps to prepare the perfect bars for you.
Coconut with whey and vanilla
Coconut, vanilla and chocolate are a classic combination preferred by most people. Also add the fact that this recipe requires no baking, as well as containing 16 grams of protein and plenty of fiber. The big advantage of these bars is that they don't rely on granola to provide the necessary nutrients. Muesli has a reputation for being healthy, but it is high in carbohydrates based on the grains it is made from. One serving of this can contain up to 15 grams of refined sugar in less than a cup. That's like eating three teaspoons of sugar. This recipe yields approximately 212 calories, 13 grams of fat, and 8.8 carbohydrates per serving. What makes this bar a star, however, is the 16.6 grams of protein and 6 grams of fiber.
Ingredients
- 1/2 cup milk powder, vanilla
- 1/4 cup shredded or flaked coconut
- Coconut flour, approx. 1/4 cup
- 1/4 cup milk
- Chocolate icing or chocolate
preparation
- First, mix whey powder, coconut and milk to give the mixture a shape.
- Then form 3 protein bars from the mixture.
- First melt the chocolate and pour it over the bars.
- Place the protein bars in the freezer for 30 minutes.
With peanut butter and oatmeal
You can easily create and experiment with this cheap, easy and delicious recipe at home. Most people find it very successful and have even added extra mix-ins like almonds to make the bars even tastier. It also has enough benefits like nutrients and minerals that can contribute to your health and strength. So the delicious product can help you get a balanced diet through ingredients like oats, honey and cinnamon. Egg white powder is the main source of protein in this case, but the natural peanut butter also contributes. You can swap out other ingredients like milk, honey, and chocolate chips for a vegan version of this bar. In addition to 18.5 grams of protein, each bar also contains 316 calories, 14 grams of fat, 4 grams of fiber and 13 grams of sugar.
Ingredients
- 2 cups oatmeal
- 1/2 cup low-fat milk
- 2 teaspoons ground cinnamon
- 2 tablespoons honey
- 1 cup natural peanut butter
- 4 1/2 scoops Protein powder
- 15 drops liquid sweetener or sweet herb (stevia)
- 2 portions of chocolate chips
- 1 can of seedless raisins
preparation
- First, combine milk, honey, and peanut butter in a small skillet over low heat.
- Remove from heat and add remaining ingredients.
- First, pour the mixture into a square or square baking pan until it has cooled and hardened.
- Cut 10 bars of it and enjoy the results.
Use chocolate for bars
The next suggestion is a classic ice cream combination that you can turn into a healthy snack. According to most opinions, the recipe is very delicious, especially because of the chocolate, but must be consumed in a limited manner. So if you make these protein bars yourself, they will have a sweet texture that will be hard to resist. They are also an alternative to cookies and ice creams that can support your diet and weight loss. The most important nutritional information here is the gluten-free, low carb and vegan ingredients. Each bar has 273 calories, 19 grams of fat, 17 grams of carbohydrates and 5.5 grams of fiber.
Ingredients
- 3/4 Tasse of heavy coconut butter
- 1 1/2 tablespoons cashews
- 2 tablespoons honey or maple syrup
- 1 teaspoon vanilla extract
- 2 scoops vanilla protein powder
- 3 tablespoons dark chocolate chips
Preparation:
- First place baking paper on a baking sheet.
- Then combine all the ingredients in a bowl until a homogeneous mass is obtained.
- First pour the mixture into a flat mold and place it in the freezer for 20 minutes.
- Finally, cut 8 bars from it.
With chocolate and banana
Who doesn't love dessert? With the next recipe you can also make protein bars yourself without having to think about your weight. You can also prepare these without baking. They are ideal for in between meals and taste great. Those who have tried it praise the cake-like texture and taste. Chocolate and Banana Protein Bars contain high-quality protein powder and combine it with healthy, real food ingredients to create a delicious fitness snack for your day. Store these in your freezer and simply let them thaw for a few minutes before enjoying. One bar is equivalent to: 183 calories, 6g fat, 11g carbohydrate, 99mg sodium, 5g fiber and 18g protein
Ingredients
- 1/4 cup coconut flour
- 1 cup vanilla flavored protein powder
- 2 mashed bananas
- 1/2 cup coconut milk
- 1/4 cup water and more if needed
- 1/2 cup coconut flour
- 1 teaspoon vanilla extract
- 2 tablespoons chocolate chips
- dark chocolate (70% cocoa or more)
- 1 teaspoon coconut oil
Preparation:
- First, in a medium bowl, mix the protein powder and coconut flour.
- In another medium bowl, mash the bananas.
- Add coconut milk, water and vanilla and mix until homogeneous.
- Add the dry ingredients and mix until completely combined. If the dough is dry, add a few more drops of water. Mix in the chocolate chips.
- Line a frost-proof plate with wax paper and shape the dough into 10 bars.
- Place the bars in the freezer for 20 minutes.
- In a double boiler over medium or low heat (make your own by placing a small saucepan directly in a pan with a few tablespoons of water), melt the dark chocolate and coconut oil.
- Take the bars out of the freezer and dip them into the melted dark chocolate.
- Place the protein bars back in the freezer for 10 minutes until the chocolate has hardened.
Criteria for good results
Before preparing these, you must know well the ingredients they require. This makes your work easier and ensures that you use the right products for the corresponding recipe. In addition, this prevents you from purchasing ingredients that you might be allergic to, for example. It also helps with budgeting as you know how many items you are buying and where to find them for a better price. You can therefore individually adjust the amount of protein you need for your training or nutrition plan. So if you make your own protein bars, you have the advantage of being able to determine what amounts of all nutrients are suitable for your body.
