3 handy recipes for protein homemade bars
In this article we offer 3 simple recipes for making homemade protein bars. Their advantage is that they are lightweight from preservatives and are not spilled with burnt sugar. Such a homemade protein bar is a more economical version of the purchased one, contains more nutritional values, and contributes positively to muscle mass building or overall physical health. Just a little skill and creativity is enough, and a hilarious protein bar is done.
1. Chocolate protein bars
nutritional values per one homemade bar: 117 calories, 6,9 g protein, 16,1 g carbohydrate a 3,6 g fat.
For 8 bars we need:
• 1 cup of almond butter
• 3 tablespoons of almond milk (unsweetened)
• 1/4 cup of agave syrup (or honey)
• 1 tablespoon of powdered cocoa
• 4 scoops of True Whey protein (chocolate flavor)
• 1/2 cup of ground oat flakes
• 1/4 cup of high % chocolate (or chocolate chips)
1. Begin with mixing all the liquid ingredients (almond butter, milk and syrup)
2. Add the dry ingredients (cocoa, protein, oat flakes and pieces of chocolate) and mix well.
3. Form a dough whose consistency should be similar to the cookie dough.
4. Then use a pan about 8x8 cm in size whish we will cover with baking paper, and press the dough onto the bottom of the pan.
5. Put the pan in the refrigerator for 30 minutes.
6. Finally, cut and store in an airtight box or zip food bag in the refrigerator or freezer.
2. Homemade protein bars with fruit
Nutritional values in one homemade protein bar : 252 calories, 17 g protein, 41 g carbohydrates, 3 g fat, 41 g fiber.
• 1 cup of dried fruit
• 1 cup of hot water
• 1/2 cup of oat flakes
• 1 cup of vanilla protein
• 3 tablespoons of low-fat milk
• 2 teaspoons of finely grated lemon or orange peel
1. Prepare a plate or a Jens glass container and cover it with baking paper or spray it with coconut oil .
2. Mix dried fruit with water in a small bowl. Let the fruit infuse until soft (about 5-10 minutes). Pour out the water and dry the fruit with a towel.
3. Mix oat flakes with fruit, protein, milk and lemon peel. Mix the mixture at a slower rate until the fruit is finely chopped and the mixture begins to clump on the sides of the bowl.
4. Move the dough onto the prepared plate and press it evenly using spatula. Place baking paper on top.
5. Finally, let set in the fridge for approximately 30-60 minutes, then transfer the mixture to a desk and cut it into 6 pieces.
3. Cranberry-orange protein bars
Nutritional values of one homemade protein bar: 234 calories, 20 g protein, 15 g carbohydrates, 5 g sugar, 11 g fat, 3 g fiber.
1. Prepare a wide pan with a non-stick surface, plate or Jens glass, which we cover with baking paper.
2. Oatflakes may or may not be mixed to a fine powder.
3. Then add butter and milk, and mix until smooth. Add the protein and mix again well.
4. Move the dough onto the prepared plate and press it evenly to the bottom using a spatula. Place baking paper on the surface.
5. Allow the mixture to solidify in the cold overnight.
6. Use a spatula to take out the mixture and move it on the desk. Finally, cut into 8 bars.
You can also enhance your homemade protein bars by pouring them with hot, high-percentage chocolate or white yoghurt. Protein bars will give you energy and should be consumed after strength training or as a snack during the day.
Will you try any of these recipes? Of course, we will be glad if you support the article by sharing.