Make Your Own Protein Bars
Protein bars have always been popular among dieters and body builders looking to improve the ratio of proteins to carbohydrates and fats they consume in order to reduce body fat and build lean muscle. But did you know that there are many more important functions that proteins perform in our body?
Proteins are the main component of our body’s cells; they also make up the basis of hair and nails. Our body also uses proteins to make enzymes, hormones and other body chemicals. Along with fats and carbohydrates, proteins are a macronutrient that is essential for our body to perform many of its functions.
Homemade protein bars are convenient, easy to make and store, and less expensive than the commercial ones. Most importantly, the ingredients are better quality since you’re in control of what goes into them. A few important features of a good protein bar are:
- Low sodium content
- No refined sugar
- Complex carbohydrates
And if you’re hankering for something sweet, then you can satisfy your cravings in a healthy way by snacking on homemade protein bars made from these protein bar recipes. Individually wrapped, these bars will last for about a week in the fridge, or longer if you freeze them. Simply let them defrost for a couple of hours at room temperature before snacking.
1. Strawberry and Raisin Protein Bars
Strawberry flavored whey protein powder, 4 scoops
Raisins, ¾ cup
Peanut butter, ½ cup
Whole milk, ¾ cup
Oats, 3 cups
- In a clean bowl, mix in all the ingredients well
- Line a 9" x 9" baking pan with a parchment paper and spread this mixture on to the pan. Smooth evenly with a spatula
- Refrigerate overnight and leave to set. The next morning, cut into six equal squares. Makes six delicious protein bars
2. Walnut and Banana Protein Bars
Instant oatmeal, 1.5 cups
Vanilla protein powder, 5 scoops
Bananas, 3 medium-sized (mashed)
Egg whites, 4
Walnuts, 1.5 cups (ground)
Vanilla extract, 1 tbsp.
Cinnamon powder, 1 tsp.
- In a clean bowl, mix in the oats, walnuts, protein powder and cinnamon. Stir well
- In a separate bowl, mix together the mashed banana, egg whites and vanilla. Stir these together gently
- Now pour these wet ingredients into the dry ingredients and mix well
- Scoop out this mix into a 9" x 9" greased Pyrex dish and bake at 350º F for 15 minutes. Makes 9 protein bars
3. Chocolate and Peanut Butter Protein Bars
Chocolate whey protein powder, 2 scoops
Peanut butter (smooth), 3 tbsp.
Oats, 2 cups
Egg whites, 5
Bananas, 3 (medium-sized)
Honey, 1 oz.
Skim milk, 4 oz.
Cinnamon powder, 1.5 tsp.
- First preheat your oven to 350º F
- In a food processor, pulse the oats until they form a flour-like texture
- In a clear mixing bowl, mix in the oats, cinnamon and whey protein. Stir well
- Then mix in the peanut butter. Mash the bananas and mix them in, followed by the egg whites and milk. Stir very well until everything has been mixed up nicely
- On a greased 9" x 9" baking tray lined with a parchment paper, pour in all the batter and bake for 15 to 20 minutes, or until a toothpick inserted in the center comes out cleanly
- Once done, allow them to cool, then cut into six equal bars. Makes six delicious protein bars
4. Honey, Whey and Peanut Butter Protein Bars
Chocolate whey protein powder, 6 scoops
Oats, 1 cup
Peanut butter (natural), 16 oz.
Honey, 8 tbsp.
- First combine the honey and peanut butter in a clean bowl and heat on a double boiler until smooth and evenly mixed up. You can also microwave them for 20 seconds, then stir and heat again for 20 seconds
- Next, mix in the whey protein powder and oats. Continue mixing
- In a greased baking tray (either 9" x 9" or 9" x 13") lined with parchment paper, pour in all the mixture and refrigerate for one to two hours until set. Then cut them into desired bars or squares. Makes six to eight squares