Homemade Protein Bars (4 Ingredients!) – The Big Man’s World ®

These homemade protein bars are made with peanut butter and naturally sweetened- they need just 4 ingredients! Packed with over 21 grams of protein and no baking required. 

Need snack time inspiration? Here’s a protein packed snack that is always a massive hit in our house: peanut butter protein bars!

This protein bar recipe combines two of our other high protein snacks: protein balls and peanut butter protein balls. Sick and tired of forking out tons of money for store-bought ones, we opted to make our own and feel SO much better about it.

Made with just 4 ingredients, they take minutes to prepare. We try to make a batch at least once a week, so we always have some on hand. However, they taste so good, they rarely last that long.

Thick, chewy, and full of peanut butter flavor, each bar packs in over 21 grams of protein. They are great to enjoy between meals as they always keep hunger at bay!

Ingredients needed

Homemade protein bars are simple creatures: they use pantry staple ingredients with the addition of protein powder. To add extra flavor, use a vanilla or peanut butter flavored protein powder. For this recipe, you’ll need: 

  • Protein Powder. Any protein powder works, including whey protein, casein protein, and brown rice protein. For a more intense peanut butter flavor, use peanut butter protein. 
  • Coconut Flour. This helps hold the protein bars together while ensuring they have a soft and doughy texture.
  • Peanut Butter. Smooth and drippy peanut butter, with no added sugar. 
  • Maple Syrup. Either traditional maple syrup or sugar free maple syrup, to lower the carbs and calories. You can also use agave nectar or honey.
  • Chocolate Chips. To cover the protein bars with! To keep these as plain peanut butter protein bars, you can omit the chocolate. Use either sugar free chocolate chips or dairy free chocolate chips. 

How to make homemade protein bars

Peanut butter protein bars are easy to make: just remember to mix everything thoroughly before transferring it into the pan to set. Here’s the basic idea of making homemade protein bars (or see the recipe below for specifics): 

  • Mix: Add all the ingredients in a mixing bowl and mix until combined. Fold through the chocolate chips. 
  • Set: Transfer the mix into a lined pan and press down until smooth on top. Refrigerate for an hour. 
  • Slice: Using a slightly wet knife, slice into protein bars, then serve.
protein bar recipe.

Can I replace the coconut flour?

If you don’t follow a grain free or keto diet, you can use another flour instead of coconut flour. Here is what can be substituted instead:

  • Almond flour: You can use almond flour or almond meal as another low carb and grain free flour. However, you will need to double the amount of coconut flour required.
  • Oat flour: Oat flour can also be used instead of coconut flour, and you will need to double the amount. 

Storage info

Wondering what’s the best way to store homemade protein bars? Here are best practices for protein bar storage:

  • Up to 1 week: Store at room temperature in an airtight container. 
  • 1 week or more: Protein bars store well in the refrigerator, too! Let them sit at room temperature for several minutes before enjoying. 
  • 6 months: Freeze in a sealable container for up to 6 months. 
peanut butter protein bars.

More protein bar recipes to try

Frequently Asked Questions

Do protein bars make you gain weight?

Homemade protein bars are great for a weight management or weight loss diet as they use wholesome and healthy ingredients and have around 150 calories.

Is it healthy to have a protein bar every day?

Solely eating multiple protein bars can have negative side effects, especially if you have an intolerance to protein powder ingredients. 

However, enjoying 1-2 protein bars per day as a snack can keep you satisfied and fuller for longer.

Is eating a protein bar the same as drinking a protein shake?

Most protein shake recipes have few carbs or fat in it, which won’t keep you as satisfied as a protein bar. Shakes are great after a workout, especially if you intend to eat a solid meal soon after.

protein bar recipe.
  • Line a deep pan with parchment paper and set aside. For thicker bars, use an 8 x 8-inch pan. For thinner bars, use any size bigger. 

  • In a large mixing bowl, add your dry ingredients and mix well. 

  • In a small mixing bowl, melt your peanut butter with sticky sweetener until combined. Add to dry ingredients and mix until fully combined. 

  • Transfer protein bar batter into the lined baking dish and press firmly in place. Refrigerate or freeze until firm. Once firm, cut into bars and cover in optional chocolate and enjoy! 

* I prefer using casein, brown rice, or paleo protein powder. I never recommend whey as the texture is incredibly sticky and doesn’t form well. 
** To keep it keto and sugar-free, use sugar free maple syrup. For all other options, maple syrup, agave nectar, brown rice syrup or honey work well.
If the batter is too thick/crumbly, add water/milk until a firm batter remains. 
TO STORE: Store at room temperature in an airtight container. Protein bars store well in the refrigerator, too! Let them sit at room temperature for several minutes before enjoying. 
TO FREEZE: Freeze in a sealable container for up to 6 months. 

Serving: 1Bar | Calories: 150kcal | Carbohydrates: 5g | Protein: 21g | Fat: 7g | Sodium: 109mg | Potassium: 150mg | Fiber: 3g | Vitamin A: 9IU | Calcium: 20mg | Iron: 1mg | NET CARBS: 2g

Source link

Leave a Reply