How to make your own protein bar. DIY protein bars at home, recipes

The crisis hit the Russians like an untimely death - abruptly and unexpectedly. Sports nutrition has skyrocketed in price. Here, as usual, culinary skills will come in handy - you can easily prepare delicious and healthy protein bars yourself! We just picked 5 great recipes for this case ;)

Protein Bar Recipes

#1 Homemade Chocolate Drop Protein Bars

The best way to get protein and add proper, "slow" carbohydrates is to eat a fitness bar as one of your daily snacks.

Cooking Ingredients:

• 120 ml. applesauce
• 60 gr. chocolate protein
• 30 gr. oat bran flour
• 10 gr. fiber
• 70 gr. muesli without sugar
• 2 tsp cocoa
• 25 gr. dark chocolate (finely chopped)
• cinnamon

We mix, from the resulting protein-cereal dough we sculpt the bars and for 15-20 minutes in the oven.

№2 Protein bars "Almost chocolate"

We take:

• 35 g muesli without sugar
• 35 g vanilla casein
• 25 g chocolate casein
• 1 teaspoon cocoa powder
• 10 g fiber
• 15 g walnuts
• 70 g oatmeal
• 120 g zero percent yogurt
• one teaspoon of cinnamon
• a few drops of sweetener.

Mmm, already sounds like the future tiramisu! We knead all this and make bars. Then we melt 20 g of chocolate (but, but, lovers of food, pretending to be adherents of a healthy lifestyle, we take chocolate 80%), coat this matter and send it to freeze in the refrigerator and homemade protein bars are ready! All protein!

Nutritional value per 100 gr.:

• Proteins: 21.09 gr.
• Fats: 8.94 gr.
• Carbohydrates: 23.62 gr.
• Calories: 273.54 kcal.

#3 Twix Inspired Protein Bars

Vanilla Base Ingredients:

• • 1/4 cup almonds
  • 1/8 cup rice flour
  • 1 st. l. coconut flour
  • 1/4 cup protein

tasteless

• 1/8 cup sweetener
• 1/2 cup almond milk
• 1-2 tsp vanilla extract

Ingredients for the special caramel:

• • 2 large dates
  • 1 tsp almond milk
  • 1/2 st. l. protein

tasteless

• 2 tbsp. l. nut butter

Coating:

• 4 squares of dark chocolate 85%

Vanilla base preparation:

1. Mix all the ingredients in a blender until the consistency of the mass resembles oatmeal. If the mixture is too dry, add more almond milk.
2. Bake in a small round pan at 160 degrees for about 15-18 minutes. Pull them out before they turn brown.
3. Leave in a cold place and proceed to the caramel.

Preparation of caramel:

1. Blend all ingredients in a blender until smooth. Taste it, just don't eat the whole thing - remember the bars!

How to connect everything together:

1. Cut the base into rectangles according to how you want your bars to be. For example, cut them into a Twix shape. And you can cut into small squares to make it look like tiny chocolates!
2. Spoon some caramel onto each bar.
3. Melt the chocolate and either dip the bars into it or pour over them. Lay them out on a baking sheet covered with foil.
4. Send to the refrigerator for several hours. The bars are ready!

Nutritional information for 1 bar (total 8):

• Proteins: 6 g
• Fat: 7 g
• Carbohydrates: 13 g (of which 2 g is fiber)
• Kcal: 139

#4 Protein bars with peanut butter

Ingredients:

• • 1/3 cup defatted peanut flour
  • 1/3 cup protein

with vanilla flavor

• 1/4 cup coconut or almond milk
• 1/3 cup almonds
• 2 tbsp. l. coconut flour
• 3-4 dark chocolate squares (85% Lindt)

Cooking:

1. In a bowl, mix all the ingredients, except for the chocolate, to a dough that can be kneaded by hand. If it's too wet and sticky, add more coconut flour.
2. Shape the dough into rectangles by making corners with a hard surface.
3. Melt the chocolate in a water bath and dip your bars into it. Then place them on a silicone baking sheet covered with foil or parchment (this will keep the chocolate from dripping and leaving your bars bare).
4. Enjoy!

• Proteins: 18 g
• Fat: 10 g (mostly from nuts)
• Carbohydrates: 9 g (of which 5 g is fiber)
• Kcal: 197

№5 Protein bars "French toast"

Ingredients:

• 1/4 cup vanilla protein
• 1/4 cup coconut flakes
• 1 st. l. liquid sweetener (agave syrup, honey, maple syrup)
• 1/8 cup almond or coconut milk
• 3/8 cup almonds
• 3-4 dark chocolate squares (85%)

Cooking:

1. Mix all the ingredients in a bowl with a spoon or kitchen spatula until you can mold something from the dough. If the dough is too sticky, add some more nuts.
2. Divide the dough into 4 balls and shape into rectangles (simply hitting a hard surface and flipping).
3. When the bars are molded, melt the chocolate in a water bath (in a cup over a pot of boiling water).
4. Place the bars in the melted chocolate so that they are completely covered with it.
5. Place the bars in the refrigerator for 1-2 hours.

Nutritional value for 1 bar (4 in total):

• Proteins: 10 g
• Fat: 14 g
• Carbohydrates: 7 g
• Kcal: 191

More interesting

Tired of shopping for the perfect protein bars? From now on, you can cook them yourself! Follow the simple instructions and you will find yourself in the magical land of protein bars.

All over the world in sports nutrition stores you can see the same picture. People linger for a long time near the racks of protein bars, take one product after another and carefully study the list of ingredients and the content of macronutrients. Some end up settling on one of the options, but most sigh in dismay and put the protein bars back on the shelf.

Choosing a complete and nutritious protein bar is very difficult. We are offered a huge range, but most products contain excessive amounts of sugar, hydrogenated fats and preservatives. It comes with an impressive list of fillers and components that are nutritionally useless. However, despite the obvious disadvantages of ready-made protein bars, we continue to buy them because they have protein, they are convenient, and they are easy to carry around. Plus, bars are kind of healthy, even though the worst of them are just over-hyped sugary candies.

This article aims to put an end to irrational shopping. Once you learn how to make your own protein bars, and I promise you, you will forever forget the way to the racks with protein snacks. Protein Bars home cooking will be much tastier and healthier, and at the same time much cheaper in the long run. Plus, since you'll be making them yourself, you'll get the added bonus of another reason to be proud of yourself!

5 steps to protein culinary masterpieces

There is nothing easier cooking protein bar at home. Having mastered this simple science, everyone can create a real culinary masterpiece!

Step 1

Choose a protein powder and add the right type of flour to it. Use only flours that can be eaten raw: Coconut, almond, or oatmeal or quinoa flours are great.

Step 2

Mix flour and protein powder, add milk. You can use cow's milk coconut milk long-term storage or fragrant nut milk like almond milk. You can add nut butter if you like. You will have to add enough liquid (and if desired nut butter) to form a dough-like mass. Your goal is to create a mass of thick consistency that can be shaped like a bar.

Step 3

Form dough into bars.

If, after mixing the ingredients, the mixture is too thin or sticky, add flour in pinches or until you reach the desired consistency. You want to shape the dough into bars, so it's important to make the protein mass dry enough.

If after combining all the ingredients the lump is too dry, add milk and achieve the desired result. Look, do not overdo it, otherwise you will again have to return to flour.

Step 4

Melt the chocolate in a double boiler or in a bowl over a saucepan of boiling water. After that, dip the bars in chocolate or pour them on top.

I like to fill the bars with 90-100% chocolate, but you can use whatever dark (or milk) chocolate you like. Of course, the darker the chocolate, the less sugar and more. I know from experience that really dark chocolate goes great with sweet stuffing. But, as I said, the choice is yours.

Step 5

We send the bars to the refrigerator for at least 30 minutes and that's it! They are ready, you can pack them up and take them to work, or you can eat them right on the spot!

My clear favorites

Let me share with you some of my favorite recipes. Remember, after you fill your hand, you can start experimenting with the ingredients. Awaken the creative person within you who loves delicious food!

Try adding nuts, natural flavors, seasonings, seeds, or dried fruits to the dough before forming into bars. In addition, you can replace milk with cream and add exotic types of nut butter and a variety of vegetable oils. This will not only improve the taste, but also enrich the bars with essential nutrients. Bon Appetit!

1. Bars with coconut flakes

2. Bars with orange and goji

3. Unique red biscuits with pumpkin butter

This time, the bars will be stuffed with protein, but there is a minimum of sugar in them!

Recipe number 1. Fig chocolate

amyshealthybaking.com

Ingredients

• 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 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, combine 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 them 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.

Many athletes or just adherents of a healthy lifestyle dream of a magic pill, which will allow you to quickly recharge your batteries, cheer up and at the same time support the body with vitamins and other useful supplements.

And there is such a tool - it is protein bars. It is they who are able to give a charge of vivacity, to facilitate muscle building process(of course, such supplements will not replace training, but they will enrich the diet).

They are also used by those who wants to lose weight and counts every calorie. In a word, the benefits of protein bars (at least according to manufacturers) are many. Let's see, what is their secret?

Protein bars - what are they for?

To answer this question, you should pay attention to the composition of the product. In such dreams, often high protein content(however, there are also sports bars that “masquerade” as protein, but are not such - for example, energy options).

Additionally, the composition includes a lot of carbohydrates, but fats most often - a little bit. Supplements in the form of L-carnitine, energy drinks (caffeine, guarana extract) are possible.

There are also cereal options - for weight loss and high protein for gaining dry weight. If you take a protein bar and read the composition, you will see that it contains a lot of trace elements and vitamins.

Thus, you can take protein bars for weight loss, and for gaining muscle mass and shaping the relief, and for "recharging the internal battery." Such snacks after training have proven themselves well - they allow you to avoid catabolism.

Protein bars - benefits and harms

Concerning positive properties such snacks, they are quite obvious:

Remember that even the best protein bars in large quantities will be harmful: they can cause problems with the gastrointestinal tract, liver, and lead to obesity. They are worth eating for those who lead an active lifestyle, train, move a lot, work hard with their heads.

If you want to gain muscle mass, you can do this not only with the help of bars, but also by using a special supplement - protein. Which protein sports nutrition to choose in each case, you are from the material dedicated to protein for mass gain.

How to choose protein bars

• First of all, pay attention to the manufacturer and the date of manufacture of the additive - obscure know-names of a hundred years ago will obviously not bring any benefit.
• Check how many calories are in the bar - there are very high-calorie options!
• If you want to lose weight, choose cereal products, as well as protein bars without carbohydrates, with L-carnitine. To gain mass, carbohydrates can be more.
• Avoid snacks with trans fats. The best option is with dietary fatty components. The total amount of fat should not be high (up to 10 g for every 100 g).
• Check the amount of protein - high-protein snacks are only suitable for active athletes.

Protein bars - how to use

The answer to this question depends on what result you want to achieve.

How to make a protein bar at home

If you decide to try these snacks, but don't want to buy ready-made protein bars - no problem: choose any recipe you like, set aside half an hour of time, and a delicious non-calorie snack is ready!

Option 1 - do-it-yourself protein bars for mass gain

In such a bar very low fat content, but with enough protein and carbohydrates. You can use it both before training and after.
In bars contained about 120 kcal, 23 g carbohydrates, 19 g protein, 4 g fat.

Products:

Technology: adding one at a time, mix all the ingredients, except for the oil, in a blender, resulting in a homogeneous mass.

Grease a square or rectangular baking dish with oil and pour into it ready mix. Bake at 150-160 degrees for about half an hour. Cut the finished pastry into 7 bars (after cooling).

Option 2 - Another Protein Bars for Gaining Muscle Mass

They can also be used before and after training, building muscle mass. More calorie option snack than in the first case.
These bars contain 200 kcal, 26 g of carbohydrates, 15 g of protein, 3 g of fat.

Products:

Technology: Thoroughly mix all the ingredients in a blender until a homogeneous mass is obtained. Lubricate the baking dish with oil, pour the blank for the bars into it. Bake for about half an hour (until brown) at 150-160 degrees. Cut the blank into seven bars.

Option 3 - energy bars

They are best consumed before training or for breakfast.
These bars contain 192 kcal, 18.5 g of carbohydrates, 12.4 g of protein, 9.5 g of fat.

Products:

• Honey - a tablespoon;
• Banana - 1 pc;
• Raisins - half a cup;
• Milk - one cup;
• Oatmeal - two cups;
• Walnuts, peanuts, hazelnuts - half a cup each;
• - a quarter of a cup.

Technology: mix washed raisins, oatmeal, hazelnuts and honey. Separately peeled banana, mash to a mushy state and add to the workpiece.

Finely chop the walnuts and peanuts and add to the bulk. Pour in half the milk and protein. Mix thoroughly, gradually adding the rest of the milk.

Put the mixture on a tray or board covered with cling film, flatten to a rectangular shape, cover with cling film and let stand for a couple of hours in the freezer. Cut the sheet into eight pieces. Keep finished bars refrigerated.

Protein bars - reviews

Alexei:

"Colleagues in gym I was advised to try Power Pro protein bars. I decided to start with a prune and walnut flavored bar.

Since I tend to be overweight, this low-calorie snack has been a real lifesaver for me: it satisfies my hunger and recharges my internal battery, and at the same time I don’t have to worry about extra calories.

I have been training for five years, but I have never had so much strength while working with simulators!

Alice:

“For a long time I have been choosing a useful and not too high-calorie sports supplement for myself. I decided to try Quest Bar protein bars, which are made from high quality ingredients.

At first I ate them only on training days, and now I replaced them with sweets for tea at work with such bars.

The result is obvious: in two months I became slimmer, more energetic, and my skin just glows with health! By the way, I’ve been training in the gym for a year already. ”

Evgeniy:

“When I started working on the relief of the body, I realized that I didn’t have enough of a regular diet: either spend half my salary on meat, or look for an additional source of protein. Powdered protein "swept away" immediately: there is no time to beat cocktails.

But sugar-free protein bars have become an excellent way out: in six months of training with their regular use, the relief has become greater than in the previous eight months in the gym!

Protein bars at home - video

Looking to expand your recipe box? Then pay attention to the following video, which shows how quickly and from quite ordinary products to cook such a tasty and healthy treat.

The video not only demonstrates the cooking technology, but also suggests options for how to “cheapen” the snack without making it less useful.

Among the products offered by sports nutrition manufacturers, protein bars occupy one of the leading places.

Trying such a healthy snack is worth it for those who work to gain mass and relief, and for those who want to lose weight, and for those who need additional energy recharging. Moreover, making such a delicacy at home is not at all difficult.

Have you tried making protein bars? Share your results, impressions and favorite recipes in the comments!

Quality protein bars from manufacturers in stores are not cheap.

Although a protein bar can be a convenient way to replenish energy before and after a workout.

Some varieties contain a long list of artificial ingredients and added sugars that can do more harm than good.

Luckily, there are many homemade recipes that will allow you to make your own protein bars without the unnecessary elements, but with enough energy-boosting foods such as nuts, nut butters, and protein powder.

What are protein bars?

The protein bar is food supplement, which provides protein and other potentially important nutrients needed for the diet. These bars include isolated protein from one or more sources such as milk, soy or eggs.

They may include other ingredients such as carbohydrates, fats, vitamins and minerals. Typically, these components improve palatability the bar itself. Because they don't need to be refrigerated or cooked, they are a convenient snack or small meal replacement on the go.

Making a protein bar at home is very easy:

• choose your protein powder and add flour to it. It's best to choose flours that can be eaten raw: coconut, almond, or grain-based flours such as oatmeal or quinoa flour;
• combine protein powder and flour with milk. You can use cow, coconut, or tasty nut like almond;
• Walnut oil can be added if desired. This is done in order to give the mass the appearance of dough, which is easily formed by hand into a bar;
• if after mixing the ingredients it turns out that the composition is too liquid, you need to add a little casein powder, coconut flour or milk powder.

Most people don't even know that there are two types of bars:

1. Specially designed for those who want to lose a few pounds. They help maintain satiety and reduce junk food cravings. Usually they are low in calories and contain vitamins and a large amount of protein.
2. Designed to boost energy. They are especially useful for building muscle. In addition to a large amount of protein, they also contain no less carbohydrates.

What are the benefits and harms of protein bars?

Although they are not inherently good or bad, how a person uses protein bars based on their eating habits can be beneficial or harmful.

When protein bars contain high quality protein, such as from soy or animal sources, there are many positives:

• they contribute essential amino acids to the diet to help build and maintain muscle mass;
• synthesize erythrocytes;
• repair wounds or damaged tissues;
• produce hormones and enzymes;
• able to supply energy in the form of carbohydrates or fats;
• are an alternative to chocolate bars;
• accelerate metabolism.

And yet even the most quality product can harm the body

• given that there are a lot of sweet components in the bar, they have high calorie therefore, their consumption should be controlled so as not to gain extra pounds;
• in the presence of kidney disease, protein intake in general should be limited;
• Frequent use can lead to unwanted spikes in blood sugar.

How to Make a Protein Bar: 7 Easy DIY Recipes

Unfortunately, not all manufacturers produce high-quality and safe products. Many bars in stores are oversaturated with sugar, molasses and fructose.

The use of such a snack can have a deplorable effect on the figure, so the best way out would be self-cooking protein bar, one each simple recipes.

protein bar recipe for weight loss

For those who are on a diet, there is a carbohydrate-free version of the bar.

1. To do this, you need to take 400 grams of fat-free granular cottage cheese and 100 grams of protein isolate and mix them until the consistency of plasticine is obtained, then form sausages.
2. Put them on a plate and refrigerate until firm.

In 100 g of a bar there are 134 kcal: protein - 28 g, fat - 1 g, carbohydrates - 3 g.

Protein Bar for Gaining Muscle Mass

Prepare ingredients:

• 2 large spoons of protein;
• 2 cups peanut butter;
• ½ cup maple syrup;
• 100 gr chocolate chips.

V large saucepan combine dry ingredients and mix well.

Mix in a small bowl peanut butter with maple syrup until smooth. Add dry ingredients and stir until completely dissolved.

Put the resulting dough into a baking dish and press it firmly. Then cool and cut into portions.

539 kcal per 100 g of product: fats - 43 g, carbohydrates - 34 g, proteins - 8 g.

Low Carb Sugar Free Protein Bar Recipe

1. In a large bowl with 100 ml of water, you need to immerse 200 g of dried figs and warm it in the microwave for 30 seconds.
2. Without draining the water, grind the figs in a blender to make a puree, then add 1 cup of oatmeal, 80 grams of cocoa and 45 grams of protein powder.
3. Grind well and add 20 g of dark chocolate. Then form into balls and store in the refrigerator for up to 5 days.
4. You can add seeds to the composition to increase the nutritional value of the bar.

In 100 g of a bar there are 117 kcal: protein - 10 g, fat - 4 g, carbohydrates - 11 g.

Protein bar at home without protein

1. In a high-speed blender, grind 180 g of cashews, 160 g of edible hemp seeds and 35 g of flax seeds to the consistency of flour.
2. Pour everything into a bowl and add 80 grams of maple syrup, a small spoonful of vanilla.
3. Mix all ingredients to form a dough.
4. Add 60 g of chocolate chips and mix.
5. Put the dough into a mold on parchment paper.
6. Next, melt 120 g of chocolate chips and pour on top of the spread out dough.
7. Refrigerate for 4 hours and then cut into pieces. Keep leftovers refrigerated.

In 100 g of a bar there are 343 kcal: fats - 25.1 g, carbohydrates - 22.7 g, proteins - 12 g.

Homemade protein bar with nuts

1. Take 50 grams of protein powder (chocolate), 2/3 cup, 80 grams of almond butter (or any nut butter), 30 grams of cocoa powder, 80 grams of chopped walnuts, stevia to taste and 80 grams of water.
2. Combine all ingredients in a bowl, add a little water until the mixture starts to stick together.
3. Then put it on a glass tray, freeze and cut into 8 bars.

Calorie content is 484 kcal per 100 gr. Fats - 41.8 g, proteins - 17.8 g, carbohydrates - 12.9 g.

How to use protein bars?

1. One of the key components of a healthy breakfast is a protein dense meal. If there is not enough time in the morning to boil eggs, then you can replace them with a protein powder bar, you will additionally need to eat fruit or yogurt.
2. If a person is building muscle mass, then a protein bar will be appropriate before training and during training. Many nutritionists are of the opinion that it is best to eat such a snack an hour before a workout.
3. It is very convenient to use such a bar as a snack on the go. It will help keep you from unhealthy food. A protein bar is the perfect way to indulge your sugar cravings without breaking your diet.