Homemade protein bars

Homemade Low-Calorie Protein Bars for a Healthier Lifestyle

In the fitness and nutrition field, protein bars have become staples for many looking to maintain healthy lifestyles. Whether an athlete fuelling workouts or simply wanting a portable snack, protein bars offer convenient sources of energy and nutrients on-the-go. However, with stores filled with options, finding bars matching dietary preferences and goals can be challenging. Homemade protein bars offer customizable solutions, allowing control over ingredients, flavours, and calories to suit individual needs. This article explores the benefits, ingredients, and recipes for homemade low-calorie protein bars to craft delicious and nutritious bars at home.

Benefits of Homemade Low-Calorie Protein Bars:

1. Control Ove­r Ingredients: Making your own protein bars give­s you full control over what goes into them. Many store­-bought protein bars contain added sugar, fake flavours, and pre­servatives that may not be be­st for your diet goals or health. Creating your own allows choosing whole­some items like nuts, se­eds, whole grains, and natural swee­teners to make a he­althier option.
2. Customisable Nutrition: Homemade­ protein bars let you tailor the nutrie­nts to fit your needs. Whethe­r focusing on more protein, less carbs, or fe­wer calories, adjusting the ingre­dients and amounts ensures fuelling your body with what it requires without unnece­ssary additions or excess ene­rgy.

3. Making your own prote­in bars at home can save you money compare­d to store-bought options. Ready-made prote­in bars from stores are often quite­ pricey. Creating protein bars yourse­lf allows buying ingredients in bulk. This avoids extra costs re­lated to pre-packaged products. Additionally, home­made bars can be portioned out and save­d for later use. This saves both time­ and money long term.

4. Another be­nefit of do-it-yourself protein bars is fre­shness and taste. Experime­nting with different ingredie­nt mixes and flavours lets you craft unique re­cipes you enjoy. Making bars fresh at home­ also means knowing exactly what went into the­m. This provides confidence in ingre­dient quality and condition.

Ingredients for Homemade Low-Calorie Protein Bars:

Before diving into specific recipes, let's explore some key ingredients commonly used in homemade protein bars:

1. Protein powder is important in making protein bars. It provides amino acids which help with muscle repair and growth. Choose a high quality protein powder that fits your diet, like whey, soy, pea or hemp protein.
2. Nut butters like almond, peanut or cashew butter add flavour and richness to protein bars. They also contribute healthy fats and protein. Pick nut butters without added sugars or hydrogenated oils for better nutrition.
3. Sweeteners don't need to be refined sugars or artificial. Homemade bars can use natural sweeteners like honey, maple syrup or dates. These give sweetness without empty calories, making them healthier choices.

4. Whole grains like oats, quinoa, and brown rice can be added to protein bars. This provides sustained energy from complex carbohydrates and digestive health from fibre. Rolled oats are popular because they add texture and are easy to use in recipes.

5. Nuts and seeds like almonds, walnuts, chia seeds, and flaxseeds boost the nutrition in protein bars. They add essential vitamins, minerals, and omega-3 fatty acids. These crunchy additions also give texture and flavour to the bars.

6. Get creative when adding flavours and mix-ins to customise protein bars to your tastes. Options to consider include vanilla or almond extract, cocoa powder, cinnamon, dried fruits, and dark chocolate chips. These add variety to the taste.

Now that we've explored the benefits and key ingredients let's delve into three delicious recipes for homemade low-calorie protein bars:

Almond Protein Bars:

Ingredients:

• 1 cup rolled oats
• 1 cup vanilla protein powder
• 1/2 cup almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup unsweetened desiccated coconut
• 1/4 cup almond milk
• 1/4 cup dark chocolate chips
• 1 tsp almond extract
• Pinch of salt

Instructions:

1. In a large mixing bowl, combine rolled oats, protein powder, desiccated coconut, and salt.
2. In a separate microwave-safe bowl, heat almond butter and honey (or maple syrup) until melted and well combined.
3. Stir in almond milk and almond extract into the almond butter mixture until smooth.
4. Pour the wet mixture over the dry ingredients and mix until thoroughly combined.
5. Fold in dark chocolate chips.
6. Press the mixture evenly into a lined baking dish and refrigerate for at least 30 minutes to set.
7. Once set, cut into bars and store in an airtight container in the refrigerator for up to one week.

Peanut Butter Banana Protein Bars:

Ingredients:

• 1 1/2 cups rolled oats
• 1 cup vanilla protein powder
• 1/2 cup natural peanut butter
• 2 ripe bananas, mashed
• 1/4 cup honey or maple syrup
• 1/4 cup unsweetened almond milk
• 1/4 cup chopped peanuts (optional)
• 1 tsp cinnamon
• Pinch of salt

Instructions:

1. Preheat the oven to 350°F (175°C) and line a baking dish with parchment paper.
2. In a large mixing bowl, combine rolled oats, protein powder, cinnamon, and salt.
3. In a separate bowl, mix together peanut butter, mashed bananas, honey (or maple syrup), and almond milk until well combined.
4. Pour the wet mixture over the dry ingredients and mix until a dough forms.
5. Fold in chopped peanuts if using.
6. Press the dough evenly into the prepared baking dish and bake for 15-20 minutes, or until golden brown.
7. Allow the bars to cool completely before slicing into bars or squares.
8. Store in an airtight container in the refrigerator for up to one week or freeze for longer storage.

Chocolate Chia Protein Bars:

Ingredients:

• 1 1/2 cups rolled oats
• 1 cup chocolate protein powder
• 1/2 cup almond butter
• 1/4 cup honey or maple syrup
• 1/4 cup unsweetened almond milk
• 2 tbsp chia seeds
• 1/4 cup cocoa powder
• 1 tsp vanilla extract
• Pinch of salt

Instructions:

1. In a food processor, pulse rolled oats until finely ground into flour-like consistency.
2. In a large mixing bowl, combine oat flour, protein powder, chia seeds, cocoa powder, and salt.
3. In a microwave-safe bowl, heat almond butter and honey (or maple syrup) until melted.
4. Stir in almond milk and vanilla extract until smooth.
5. Pour the wet mixture over the dry ingredients and mix until well combined.
6. Press the mixture evenly into a lined baking dish and refrigerate for at least one hour to set.
7. Once set, cut into bars and store in an airtight container in the refrigerator for up to one week.

Homemade low-calorie protein bars offer a nutritious and convenient snack option for individuals looking to maintain a healthy lifestyle. By making your own bars at home, you can control the ingredients, customise the flavours, and adjust the nutritional content to suit your dietary preferences and goals. Whether you prefer classic flavours like peanut butter and chocolate or enjoy experimenting with unique combinations, there's a homemade protein bar recipe to satisfy every palate. So, roll up your sleeves, gather your ingredients, and start creating delicious and nutritious protein bars to fuel your active lifestyle. Don’t forget to use the Pep Oven Baking Tray for your protein bars!

Shop the Pep Tray HERE!

If you love oat bars, you can also check out our breakfast oat bar recipe on our Pep Pans TikTok. Just add a scoop of vanilla or chocolate protein power.