If you play sports and carefully compose a menu in which protein is necessarily present for the most part, then protein bars are probably familiar to you. They are good for their relatively low calorie content, the ability to saturate well and a pleasant taste. And they are also easy to carry with you to refresh yourself in case there is no way to eat at home. However, the cost of such a delicacy is not always pleasing, so you should try to cook such bars with your own hands at home. You will learn the recipes for these sweets right now.
How to make protein bars
There are several ways to make protein bars. Some recipes involve baking the nutrient mass in the oven, others are simply formed from raw dough thick consistency, giving them a rectangular shape. We will consider cooking at home bars both with and without baking. It should be understood that heat treatment loses part useful properties ingredients used in the product. But those that are not baked keep their shape worse. Of course, it is up to you to choose - which is better - the maximum benefit or a slight inconvenience. First, let's look at no-bake protein bar recipes.
Bar Recipes
Recipe #1
Ingredients: protein with vanilla flavor - 0.5 cups; a quarter cup of coconut flakes, milk and flour (coconut, oatmeal, almond or casein powder); sesame - 1 tbsp. l.; peanut butter - 1 tbsp. l.
In a deep bowl, combine flour, shavings, sesame seeds, protein, pasta. Now add half of the portion of milk, knead the dough to get a fairly thick mass.
If it is completely dry and not sticky, add a little more milk, but do not rush to pour it all out, otherwise the consistency will become too soft, so you have to add flour. Get the desired viscosity and stop. Form oblong bars with your palms, wrap each with a film and put in the refrigerator for half an hour.
If you want, you can melt some good quality dark chocolate and dip the bars into it, and then cool it again. The treat is ready! Pack up your candies and take them to work for a little refreshment.
Protein bars - recipe number 2
Ingredients: vanilla protein powder - 0.5 cups; almonds or peanuts - 150 g; goji berries - 0.5 cups; milk - 60 ml; casein powder or flour (as in the previous recipe) - a third of a glass; orange peel - 10 g; ground hot peppers red - 0.5 tsp; chocolate - half a bar.
First, chop the nuts in a convenient way. Put them in a bowl. We send all the dry ingredients to them, pour in the milk. Knead very hard dough. We form rectangular blocks. Melt the chocolate (take one with a high content of cocoa beans), dip the bars into it. Let the chocolate cool, then put the cookies in the fridge to harden.
Protein Bars - Oven Recipes
Recipe #1
Ingredients: protein powder - 100 g; blueberries - 100 g; banana -1; 50 g oatmeal flakes; walnuts(shredded) - 50 g; milk - 60 ml; egg white - 2; casein powder - 2 tbsp. l.
Mash a banana with a fork, add berries to its pulp, oat flakes, nuts and all other bulk components, including protein. Beat the egg white and combine with it a mass. Then add milk little by little, constantly kneading the dough. Do not overdo it with the liquid, the mass should remain thick. We spread the mass in the form, thinly lubricating it with any vegetable fat. We put the blank for the bars in the oven for 20 minutes. We bake at a temperature of 180 degrees. Cool the finished protein cake, cut into portioned bars. We seal each in a film and store in the refrigerator for no more than 3 days. On average, about 8 pieces are obtained from this mass of products. If this is too much for you, seal half and send it to the freezer.
Recipe number 2
Ingredients: protein powder with chocolate flavor- 100 g; coconut flour - 3 tbsp. l.; bananas - 2; oat flakes - 3 tbsp. l.; hazelnuts - 50 g; protein from 2 eggs; orange - 1; milk - 50 ml.
First, soak the oatmeal flakes in milk, let them soak a little. Then beat the protein, pour it into the mass. After mashing the bananas, add them too. Grind the nuts, put them with the rest of the products. Squeeze 20 ml of juice from an orange, pour into the dough. Put protein and flour here as well. Knead the dough until smooth. If the mass is dry, add a little milk. If liquid - coconut flour. We shift the resulting dough into a mold, bake at 180 degrees, like a pie. Time - 20 minutes.
Cut the cooled cake into rectangular pieces, pack and put in the refrigerator. If desired, you can pour melted chocolate over the bars so that they look exactly like real ones.
It is very easy to make bars with your own hands. The main thing is to achieve the desired consistency. And you can adjust the grocery set to your liking by adding different berries, dried fruits, nuts. You can use several types of nuts at once, add peanut butter and honey. Anything you find tasty and healthy can be used in recipes. And remember that recipes home cooking do not contain preservatives, so the bars cannot be stored for a long time. The shelf life in the refrigerator should not exceed three days.
This time, the bars will be stuffed with protein, but there is a minimum of sugar in them!
Recipe number 1. Fig chocolate
amyshealthybaking.comIngredients
- 1 cup dried figs;
- 1/2 cup + 2 tablespoons water
- 1 cup coarse oatmeal, rolled oats;
- 1/4 cup unsweetened cocoa;
- 2 tablespoons chopped chocolate or chocolate chips
Cooking
Pour the figs with water in a large bowl and send them to the microwave at full power for 1 minute. Then let it cool for a couple of minutes and send it along with water to food processor. Blend until smooth and cool to room temperature.
Then add cocoa, oatmeal and protein powder to the mixture. Mix well and add chopped chocolate. Mix everything again and roll into small balls. Store in a closed container in the refrigerator.
Recipe number 2. Carrots
dailybitesblog.com Ingredients
- 1/2 cup raw almonds;
- 1/2 cup raw walnuts;
- 1 teaspoon ground cinnamon;
- 1/4 teaspoon sea salt;
- 1/2 cup raisins;
- 1 cup grated carrots (about 2 medium carrots)
- 1 tablespoon unsweetened applesauce;
- 1 tablespoon melted coconut oil;
- 1 teaspoon finely grated lemon zest.
Cooking
Put nuts, cinnamon and salt in a food processor and grind until a more or less homogeneous mass is formed. Then add raisins and grind again.
Put grated carrots, a mixture of nuts and raisins in a large bowl, applesauce, Coconut oil, lemon zest and mix thoroughly. Transfer the carrot-nut mixture to a small baking sheet or tray lined with baking paper and press well. Send to the freezer for an hour and cut into small squares.
Recipe number 3. Banana
thebigmansworld.com Ingredients
- 2 tablespoons of oat bran;
- 2 tablespoons of coconut flour;
- 1 serving spoon of vanilla protein powder;
- 2 tablespoons plain yogurt
- 1/2 small banana;
- 2 tablespoons of almond paste;
- a handful of chocolate chips or just chopped chocolate;
- 2 tablespoons unsweetened almond milk.
Cooking
In a small bowl, combine oat bran, protein powder and coconut flour. Then add banana, yogurt and almond paste there and mix thoroughly until a more or less homogeneous mass is formed. After that, start gently mixing the almond milk and at the very end add the chocolate chips. Form into small balls and place in the freezer for 30 minutes.
Recipe number 4. Almond
ifoodreal.com Ingredients
- 1 cup almonds;
- 1 cup protein powder;
- 1/4 cup cocoa;
- 1/8 teaspoon salt;
- 2 tablespoons of melted coconut oil;
- 6 tablespoons honey or maple syrup
- 1/2 cup coconut milk;
- 2 teaspoons vanilla extract;
- 1/2 cup unsweetened desiccated coconut, plus more for topping.
Cooking
Put almonds, protein powder, cocoa, salt into a food processor and grind until smooth. In a small bowl, mix coconut oil coconut milk, honey and vanilla, and then add to the protein-nut powder. Stir until smooth, add coconut flakes and mix again.
Then form small balls from the resulting mixture, roll them in coconut flakes and send it to the refrigerator.
Recipe number 5. Chocolate protein
dessertswithbenefits.com Ingredients
- 1/2 cup Nutella or homemade chocolate spread
- 1 cup + 2 teaspoons unsweetened almond or any other milk
- 1 teaspoon vanilla extract;
- a pinch of salt (preferably pink Himalayan)
- 9 scoops of rice protein powder
- 1/2 cup oatmeal.
Cooking
Put in a food processor chocolate paste, salt, vanilla extract, milk and mix until a homogeneous mass is formed. In a separate bowl, mix protein powder with oat flour and gradually, stirring constantly, introduce a mixture of dry ingredients into chocolate mass. As a result, you should get a mixture that resembles cookie dough.
Put the finished mixture into a prepared mold with low edges, lined with baking paper, tamp well, cover and refrigerate overnight.
Protein bars are widely known among those associated with sports. Initially, they were created specifically for athletes who are forced to adhere to severe dietary restrictions. But today ordinary people also use them. These bars can be a great alternative to unhealthy chocolates. And to make them more useful and effective, you can learn how to make them yourself. Do-it-yourself protein bar is not as difficult as it might seem, but very tasty and healthy.
Protein bars are used for a variety of purposes. Initially, they are considered valuable sources of protein. But it is he who is the main building material for muscles. Also, bars can be a substitute for harmful desserts. And in some situations, when it is not possible to eat fully, they can replace meals. The bars contain not only proteins, but also complex carbohydrates that charge the body with vigor and energy.
Many manufacturers of sports nutrition and not only offer us a wide range of protein bars. Here we must take into account that they are not always so safe and useful as they are positioned for us. Therefore, if you buy ready-made products, be sure to read the composition. Often, due to the presence of a large amount of sugar and all kinds of additives, such bars do more good than harm. If you want to be sure that the product is completely natural and useful for both figure and health, prepare homemade protein bars. It's pretty easy, especially if you have the protein bar recipe in front of you.
DIY protein bar: a few recipes
Protein bars at home can be prepared according to different recipes. We offer you the most popular and quite simple.
Classic energy bar
This homemade protein bar recipe is for those who want to gain muscle mass. It can be consumed before or after sports. The advantages of such bars are in the low fat content, which is why they are well absorbed by the body. But there are a lot of proteins and carbohydrates in them, so this is a very useful dessert for muscle growth.
To cope with the task of how to make an energy bar at home, prepare the following ingredients:
- Half a cup of vanilla whey protein;
- three quarters of a cup of oatmeal;
- three egg whites;
- two bananas;
- half a cup of blueberries;
- three quarters of a cup of goji berries;
- a quarter cup of water;
- three teaspoons rapeseed oil, which will help to give the bars the desired shape.
To make these protein bars at home, first preheat the oven to 150-160 degrees. While the temperature rises to the required, take all the ingredients and mix them in a blender. To make it easier, you can add them one by one. Now take the form where you will bake the bars and grease it with rapeseed oil.
The shape is required square, about 30 by 30 cm in size.
Place the contents of the blender there and put the mass in the oven to bake for 25-30 minutes. Then divide the resulting pie into several equal parts. You will get 6-7 tasty and healthy protein bars.
Biological value per 100 grams:
- 190 kilocalories;
- 19 g proteins;
- 23 g of carbohydrates;
- 4 g fat.
Chocolate protein bars
These protein bars home recipe which you will find below, taste no worse than Twix or Snickers, but they have half the calories, and much more benefits. You will need the following ingredients:
- 35 grams of muesli without sugar;
- 35 grams of vanilla casein and 25 grams of chocolate;
- a teaspoon of cocoa powder;
- 15 grams of walnuts;
- 10 grams of fiber;
- 70 g oatmeal;
- 120 g fat-free yogurt;
- a teaspoon of cinnamon;
- a few drops of sugar substitute.
All these components need to be mixed and molded into bars. Then melt 20 grams of chocolate with 80% cocoa content, coat the bars in it and place them in the refrigerator to harden them. Per 100 grams, these homemade protein bars contain:
- 274 kilocalories;
- 21 grams of protein;
- 24 grams of carbohydrates;
- 9 g fat.
No Bake Protein Bars
These do-it-yourself protein bars, whose recipe is not so complicated, are also suitable for those who want to gain muscle mass. They can be used both before and after training. The peculiarity of the recipe is that you do not need to bake bars in the oven. They can be used as a tasty and nutritious breakfast or eaten after a workout. It is better to store in the refrigerator. You will need the following ingredients:
- a quarter cup of banana casein protein;
- a tablespoon of honey;
- half a cup of raisins;
- banana;
- a glass of milk;
- two glasses of oatmeal;
- half a glass of walnut;
- half a glass of peanuts;
- half a glass of hazelnuts.
Don't know how to make a protein bar at home without baking? First, pour the oatmeal into a deep container, then add the pre-washed hazelnuts, raisins and a spoonful of honey there. Peel the banana, mash it in a separate bowl, and add it to the bowl of nuts, honey, and oatmeal. Now chop the peanuts and walnuts. You can do it manually, or you can use a blender. Then add them to the container where the rest of the ingredients are. Pour half a glass of milk into it and add two scoops of protein. Start mixing the ingredients. Then add the remaining milk and stir again.
Now you need a large tray. It needs to be covered with cling film. Put the prepared mixture there and make a large rectangle out of it. Cover with cling film on top and place in the freezer for 2-3 hours. Now you can deliver. A large pie needs to be cut into individual bars. They will make about 7-8 pieces.
The nutritional value per 100 grams of bars:
- 192 kilocalories;
- 12 g of proteins;
- 19 g of carbohydrates;
- 9.5 g fat.
Bars "French Toast"
If you're wondering how to make an energy bar, check out this one too. delicious recipe. For it you will need the following ingredients:
- a quarter cup of coconut flakes;
- a quarter cup of vanilla protein;
- a tablespoon of liquid sugar substitute (you can use honey, maple syrup, agave syrup);
- 1/8 cup coconut or almond milk
- 3/8 cup almonds;
- 3-4 squares of chocolate.
Take dark chocolate, with a cocoa content of at least 85%.
Mix all the ingredients in a bowl using a spoon or kitchen spatula. The mass should be such that it is easy to sculpt something from it. Divide tightly into four parts and form rectangles from them. This will be your bars. Now take the chocolate, melt it in a water bath and place the bars in melted chocolate so that it covers them completely. Now leave them in the refrigerator for 1-2 hours to harden. You will receive four bars. The nutritional value of one piece is as follows:
- 191 kilocalories;
- 10 g of proteins;
- 14 g fat;
- 7 g carbohydrates.
As you can see, it is quite possible to cope with such a task as making a protein bar at home. You can choose any recipe you like and be sure that it has exceptional benefits for the body.
Video Recipe for Protein Bars
What is the best way to consume protein bars?
Let's start with the fact that a tasty and nutritious bar is good snack for tea. You can supplement your breakfast with it or treat yourself to a sweet protein lunch during the working day. You can also replace a meal with a bar if you do not have the opportunity to eat. Of course, remember that they cannot be a substitute for good nutrition, so resorting to such a measure is often not recommended.
If the bar contains a sufficiently large amount of carbohydrates, it is better to eat it about an hour before training. The body will be saturated with energy, due to which sports will become more active, and you will be able to burn more extra calories.
Sometimes it is advised to use bars right during a workout. This option is suitable only for those who want to gain muscle mass. It is believed that such a snack maintains protein levels in the body and blood sugar levels.
Homemade protein bars are a great solution for those who want to gradually give up their bad eating habits and gradually switch to proper nutrition. For example, if you can’t live without chocolates and cakes, and are not ready to give them up completely, eat homemade bars instead and play sports. In this case, protein bars, the recipe with a photo of which will help you prepare them correctly, will become your favorite dessert - tasty, healthy, nutritious, and in no way interferes with finding ideal parameters, but only helps in this.
Protein bars are a great option for quick, nutritious snacks while traveling, at work, school or training. They not only have an excellent taste, but are also convenient to use, because to prepare fresh protein you no longer need to carry a thermos with you and mix the ingredients on the go, and knowing at least one recipe for protein bars at home, you can create a protein treat from products available in every refrigerator.
A delicious protein dessert, along with a powder dessert, can satisfy protein-carbohydrate hunger, suppress catabolism and provide muscles with complete amino acid nutrition. It can be used, depending on the calorie content and ingredients, in mass training, weight loss, intense and strength training.
No matter what the recipe of protein bars without protein and with protein, high-carb or low-calorie, they will undoubtedly be useful and tasty even for true gourmets.
Components:
- 1 tbsp protein isolate (you can use any)
- 1 st. l. coconut oil
- 2-3 tsp cocoa powder
- 1 st. l. viscous honey
- 1 tsp fine shredded coconut
Take a clean, dry cup and mix the protein and cocoa in it.
Add coconut oil and fresh honey to the mixture.
Mix and knead it all with a spoon into a homogeneous mass.
We make a sausage bar and put it in the refrigerator, in a standard chamber, for 20 minutes.
Calorie content - 380 kcal.
Recipe number 2 "Hercules"
This homemade protein bar recipe is oven baked. There is nothing complicated in it and almost anyone, even an inexperienced culinary specialist, can create it.
Components:
- 2 cups oatmeal
- 10 scoops of protein isolate
- 200 ml maple syrup
- 4 tsp cocoa
- 2 raw egg whites
- 1/4 cup freshly squeezed juice (preferably citrus)
- Vanillin
- 200 g non-fat, powdered, powdered milk
Pour the protein, oatmeal and powdered milk into a cup and mix, and knead all the steel components into another. The resulting mixtures are combined and mixed with a mixer.
We take the resulting dough mass, put it in a well-coated rapeseed oil mold, put it in a preheated oven and bake at a pace. 160 degrees, half an hour.
The finished dish should be cut into thin sausages - bars.
Recipe number 3. Walnut
This is a simple recipe for how to make a protein bar with your own hands for mass gain, since the output will be a fairly high-calorie product.
Components:
- Half a glass of hercules
- Half cup oat bran
- 10 scoops of protein
- 3 tea liters cocoa powder
- 1 cup dry, skimmed milk
- 2 tbsp. l. flax seeds
- 2 tbsp. tablespoons shelled sunflower seeds
- A quarter cup of any nuts (you can use a mix)
- A quarter cup of raisins or dried apricots
- 3 art. spoons nut butter(peanut)
- Half glass of water
We mix all the components.
We shift the mass into molds, lightly greased with rapeseed oil. When the mixture hardens, cut into bars.
Recipe number 4 Blueberry
Components:
- 1 cup blueberries
- 1 cup hercules
- Half a glass of dry milk
- Half a cup of cream cheese
- 2 chicken eggs (use egg whites)
- 1 medium, peeled banana
- 5 scoops high protein blend
- Quarter glass of water
In one clean, dry container, mix milk, egg whites, rolled oats, in another cup - the rest of the ingredients. Then everything should be combined and beat with a mixer.
Spread in a preheated form, greased with rapeseed oil, and bake for 20-30 minutes.
Cut the prepared dish into bars.
Recipe number 5 Carbohydrate-free
For those who are on a diet - a simple recipe for protein bars without carbohydrates for weight loss.
Components:
- Fat-free, grainy cottage cheese
- Protein Isolate
Mix, form sausages.
Put them on a flat plate, put in the refrigerator and wait until it hardens.
DIY protein bars. 3 recipes. Add to the wall, .
We will need:
1 cup oatmeal
5 Scoops Banana Flavored Protein Powder
¼ cup fat-free cream cheese
2 egg whites
1 cup blueberries
¼ cup water
We do this:
First, preheat the oven to 160°C. Mix , protein and powdered milk. Then, in another bowl, mix cream cheese, egg white, banana, blueberries, water and oil. Grease the mold with rapeseed oil. Now mix all the ingredients together and beat well with a mixer. Pour all the contents into a square dish, approximately 25 cm by 25 cm and bake for 25-30 minutes.
Nutrition
In total, you should get about 7 bars, each of which contains:
Proteins - 18
Carbohydrates - 20
Calories - 180
These protein bars are great for a pre-workout snack due to their low fat content. For even more nutrition and health benefits, add some nuts or seeds to the ingredients before baking.
We will need:
2 cups oatmeal
4 scoops vanilla or chocolate protein powder
1 cup fat free powdered milk
1 cup wedge syrup
2 egg whites
¼ cup natural orange juice
1 teaspoon vanilla
3 teaspoons rapeseed oil for the mold
We do this:
Preheat the oven to 160°C. mix oat flakes, protein and milk powder. In another bowl mix all other ingredients. Grease the mold with rapeseed oil. Now mix everything together with a mixer, pour all the contents into a square shape and bake until the bars turn brown, about 20-30 minutes.
Nutrition
You will get about 9 bars, each of which contains:
Proteins - 15
Carbohydrates - 27
Calories - 195
Recipe - "CHARGED"
We will need:
½ cup oatmeal
½ cup wheat flour or oat bran
6 scoops vanilla protein powder
1 cup fat free powdered milk
2 tablespoons flaxseeds
2 tablespoons sunflower seeds
¼ cup nuts
¼ cup dried fruit
⅓ cup peanut butter
2 teaspoons vanillin
½ cup water
We do this:
Mixing oat flakes, oat bran, protein powder, , seeds, nuts and dried fruits in a bowl. Then add peanut butter, vanillin, water to the resulting mass and mix thoroughly. Pour everything into a suitable dish and place it in the refrigerator for an hour until the contents harden.
Nutrition
Following this recipe, you get about 6 bars, each of which:
Proteins - 26
Carbohydrates - 23
Calories - 304
With the help of these recipes, having spent only 20 minutes of your time, you can easily prepare your own protein bar and enjoy the benefits of your labors.
NOTE: 1 cup = 230-250 ml | Nutrients are in grams
