Homemade Protein Bars

Hi y'all! Starting off my blog the best way I know how: FOOD. After all, the way to someone's heart is usually through their stomach, amiright? 

This recipe has been in development for years, and it has evolved as my personal nutritionally strategies have. This version is, without a doubt, my favorite. These protein bars are hearty, nutrient-dense, and are a great cure for a baked-good craving (trust me). While the dietary fat is higher than most commercial bars on the market, the ingredients are entirely within your control and the quality of the fats is vastly superior to processed foods. These bars are so filling that even half can often do the trick. 

This recipe is also highly versatile. You can sub different mix-ins, use different fruit or veggie purees, choose oats versus quinoa, and get creative with your choice of flours. These bars can also be easily made vegan, gluten-free, and/or grain-free. The key is keeping the texture and overall quantities consistent. While I encourage experimentation, a combination of almond and coconut flour yields by far the best texture, in my (many, many, many) test runs over the years.

Take your pick:

  • Clip the recipe below in your Evernote, Pinterest, etc.
  • Save the PDF download to your device, Google Drive, Dropbox, etc.
  • Print & add the PDF to your recipe book
  • Watch the video

I'd love to see what variations y'all create! Tag me in your recipe photos on Instagram and Facebook, and don't forget to use the hashtag #caffeinatedfitness. What else would you guys like to see on the blog? Share in the comments below!

 

PDF DOWNLOAD: Access here on Google Drive (no sign-in required)

TIMELAPSE VIDEO: Access here on YouTube (no sign-in required)

 

caffeinatedfitness_proteinbars

Homemade Protein Bars

Yields: 20

STEP 1

  • 3 ¼ cup flour (I recommend 1 ¾ cup almond flour + 1 ½ cup coconut flour…it makes the BEST texture!)
  • 3 - 4 scoops of protein powder
  • 1 cup rolled oats  -  or -  toasted dry quinoa
  • 2/3 cup dry sweetener (follow package directions for stevia)
  • 1.5 tsps baking powder
  • 1 tsp sea salt

1. Pre-heat oven to 375 F. Optional: Toast the dry quinoa in the oven until fragrant and golden-brown, then let cool.

2. Whisk dry ingredients together in a big bowl, and make a well (hole) in the center.

 

STEP 2

  • ½ - ¾ cup nut or seed butter of choice
  • 2 eggs (vegan: substitute flax egg or applesauce)
  • ¼ cup blackstrap molasses, real maple syrup, or local honey
  • ½ cup fruit or vegetable puree (ex: mashed banana, applesauce, pumpkin, baked sweet potato)
  • 2 tsps vanilla extract

1. Melt or soften nut butter in microwave or double broiler; add to well in the center of the dry ingredients.

2. Add remaining wet ingredients and mix just those together (leaving dry ingredients intact) until well-blended.

 

STEP 3

  • A handful each of 3-5 mix ins:
    • raw sunflower seeds
    • raw pumpkin seeds
    • chopped nuts (walnuts, almonds, pecans, etc.)
    • unsweetened coconut
    • dried fruit
    • chia seeds
    • flax seed meal
    • ….get creative! mix & match to create new flavors
  • ¼ - ½ cup semi-sweet chocolate chips / chunks -  or -  cacao nibs
  • ½  - 1 ½ cups unsweetened almond or coconut milk

1. Add mix-ins and chocolate/cacao to the bowl. Finally…mix it up! I recommend using a rubber spatula to really make sure it blends.

2. Use as much or as little almond milk as necessary to get it to oatmeal-cookie consistency: thick but moist.

 

 STEP 4

1. Line a big cookie sheet with parchment paper, or coat it lightly with butter or oil.  You can also make these in muffin cups or as cookies (although you will need to adjust the baking time accordingly).

2. Press the mixture firmly into the baking sheet, using the spatula or clean hands.

 

STEP 5

1. Bake at 375 F for 25-30 minutes, or until golden brown on top.

2. Cool completely. For best results when cutting, I recommend letting the pan cool for 5-10 minutes, then refrigerating or freezing for another 15 minutes. Use a sharp knife, and they will cut very cleanly and stay together.

3. Serve and enjoy! Or, store and save for later. These freeze well in freezer-safe bags or containers. Lasts up to one week if stored airtight in the fridge.

MACROS

  • Calories: 289
  • Fat: 15
  • Fiber: 7
  • Carbs: 30
  • Protein: 13

 

 

 

foodThe Gym of Liferecipes, videos, nutritionComment