Healthy Homemade Protein Bars: recipes and ingredients

Thinking of making your own protein bars with less sugar? In this guide, we'll walk you through the process of crafting delicious and nutritious protein bars using simple, natural ingredients. Whether you're a fitness enthusiast, a health advocate, or just someone who wants to reduce added sugars in your diet, making your own protein bars is both fulfilling and rewarding.

Introduction to Protein Bars

Protein bars are a convenient snack that can boost your protein intake, provide essential nutrients, and satisfy your hunger between meals. However, many commercially available bars are packed with sugars and artificial ingredients. Here, we explore how you can create protein bars with less sugar, using wholesome ingredients that are both tasty and beneficial.

Ingredients and Variations

For this recipe, we'll focus on an oat-based bar combined with a peanut butter and banana twist. This version is a healthier take on a cold-pressed nut protein bar:

Ingredients:

Cold Oats: One cup (uncooked) Protein Powder: Three scoops (depending on preferences) Peanut Butter or Nut Butter: Three heaped tablespoons Milk or Milk Substitutes (as needed) Cinnamon: To taste Banana: One ripe banana Nutmeg: To taste Honey or Other Natural Sweeteners: To taste (optional) Raisins or Dried Fruits (optional)

For additional variations, consider substituting:

Flapjacks with added peanuts Dried meats (like biltong) Pea flour for gluten-free options Adding less sugar to your favorite protein bar recipes

Step-by-Step Guide

1. Prepare the Flavor and Protein Base:

Start by blending your peanut butter or nut butter, ripe banana, milk, and protein powder in a blender. You can add honey or other natural sweeteners along with cinnamon and nutmeg for flavor. If you prefer, you can leave out the banana and use the nut butter and protein powder as your main flavor sources, which also contribute a lot of healthy fats from the peanut butter.

2. Prepare the Ingredient Base:

In a large bowl, mix the cold oats and plain flour in an 80/20 ratio by weight. Adding a sprinkle of salt and any desired dried fruit will enhance the texture and flavor of your bars. Gradually pour in the blended mixture of nut butter, banana, and protein shake, mixing well. The mixture should be moist and not too wet, resembling a thick raw oat porridge consistency. Save about a quarter of the mixture for later use.

3. Assemble and Bake the Protein Bars:

Prepare a baking pan by greasing it with butter, margarine, or oil. Spoon the mixture into the pan and spread it evenly to fill the tray. If you prefer individual bars, spoon the mixture into small baking dishes. Place the pan or dishes in a preheated oven at 180 degrees Celsius (fan oven) and bake for about 20 minutes until the bars are golden brown on top.

Once the bars are done, let them cool to allow the texture to set. Use a fork or spatula to remove the bars from the pan or dish. Individual bars may stick, so be patient and ensure they are cool before cutting into desired portions.

Alternative Variations:

Here are a few more ideas to try:

Biltong: Dry out some meat using a simple process to make biltong, a popular South African snack. Feelgood Flapjacks: Use a traditional flapjack recipe and replace wheat flour with pea flour for a gluten-free option. Reduced-Sugar Snack Bars: With any favorite snack bar recipe, simply adjust the sugar content to reduce added sugars.

Conclusion

By following these simple steps, you can create delicious, protein-rich bars with minimal added sugar. The key is choosing wholesome ingredients and adjusting the sweetness to your taste. Enjoy crafting your own protein bars and feel good about nourishing your body with these homemade treats.