Nutrition

Protein Bars Boosting Energy

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Find a list of ingredients and save extra, isolates for the shops and make these recipes at home instead. These delicious bars are packed with protein and no sugar to give more hours of energy that will keep full and focus and leaner than the usual in the vending machine and shops, these no-bake bars easy and fast to make totally worth it. the flavour boosting will stabilise the blood sugar and the insulin spikes, keeping full with energy, these bars are a great delicious solution. Choose your favourite protein powder and use these bars to swap out your daily sugar laden granola bar. With just a touch of honey. get a natural sweet of flavour from fresh fruits. With magnificent benefits like slowing down digestion and helping look younger. A Surprise Sweet potatoes make an incredible but delicious new way appearance in the protein bar recipes, providing these bar the full amount of vitamin A an important nutrient in immune function, vision, reproduction and cellular communication. Check it out here:

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Sweet potato protein bars 

  • Preparation: 5 min Cook Time 15 min Serves 8 bars  
  • Gluten-free, grain-free protein bars that make the perfect post-workout snack.

Ingredients:

  • 1 cup cooked, mashed sweet potato approx 2 medium
  • 1 tsp vanilla
  • 1 tsp cinnamon
  • 1/4 cup maple syrup
  • 2 eggs
  • 1/3 cup nut butter
  • 1/3 cup plain yogurt or used whole milk
  • 1/2 tsp baking powder
  • 2/3 cup protein powder vanilla or chocolate
  • Optional: chocolate chips to melt and drizzle.

Instructions:

  1. Combine first 7 ingredients in a large bowl and mix well. (For a completely smooth batter you could use a blender but I just mash everything with a fork.)
  2. Add baking powder and protein powder and stir until well combined.
  3. Pour into a greased 9x9 baking pan (line the bottom with parchment paper for easy removal).
  4. Bake at 375 degrees for 13-15 minutes.
  5. Let cool, slice into 8 bars and drizzle with chocolate if desired.
  • Serves: 8 nutrition: 184 calories, 7.4 fat, 1.9 sat fat, 17.2 carbs, 1.7 fiber, 9.9 sugars, 13.3 g protein

Cranberry Almond protein bars

These cranberry almond protein bars are full of protein-packed ingredients, easy to make, naturally-gluten free, and absolutely delicious!

  • Total time: 30 mins prep time: 25 mins cook time: 5 mins

Ingredients:

  • 2 cups Blue Diamond Almonds (I used Blue Diamond Oven Roasted Sea Salt Almonds
  • 2/3 cup puffed rice cereal
  • 2/3 cup dried cranberries
  • 1/2 cup unsweetened coconut flakes
  • 1 heaping tablespoon hemp seeds (optional)
  • 1/3 cup brown rice syrup
  • 2 tablespoons honey
  • 1 teaspoon vanilla extract, store-bought or homemade

Directions:

  1. Line an 8 x 8 baking dish with parchment paper. Set aside.
  2. In a large mixing bowl, add almonds, puffed rice cereal, cranberries, coconut, and hemp seeds (if using), and toss to combine. Set aside.
  3. Stir brown rice syrup, honey and vanilla together in a small saucepan. Heat over medium-high heat until boiling, stirring occasionally. Then let the sauce boil for 4-5 minutes, or until it reaches about 260 degrees, stirring occasionally. (The sauce will bubble up quite a bit, so keep an eye on it.) Once it’s ready, pour it evenly over the almond mixture and very quickly stir the mixture until it is evenly coated with the sauce. It hardens quickly, so you’ll need to move fast!
  4. Quickly transfer the mixture to the lined baking dish, and press it firmly into the dish in an even layer. (I used the bottom of a measuring cup to help press the mixture down into the pan.) Let the bars cool for 30 minutes or until they reach room temperature. (You can speed up this process a bit by placing them in the refrigerator if you’d like.) Then carefully lift up the parchment paper from the baking dish and transfer it (with the bars) to a cutting board. Cut the bars into your desired shapes and sizes. Then place in a sealed container and store at room temperature until ready to eat.
  5. The bars will last up to 10 days. Or if you freeze them, they will last up to 3 months.
  6. If you are using unsalted almonds, add an extra 1/2 teaspoon of sea salt to the sauce mixture while it is cooking.
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Triple Chocolate Protein Cake Bars

  • 10 mins prep time 25 mins cook time 35 mins total time
  • a decadently chocolate filled high protein snack perfect for pre or post workout.

Ingredients:

  • 1 cup oat flour
  • 1/4 cup almond flour
  • 1 scoop vanilla whey protein powder
  • 1 scoop chocolate whey protein powder
  • 3 tablespoons unsweetened dark cocoa powder
  • 1/2 teaspoon baking soda
  • 1/4 teaspoon salt
  • 1 egg
  • 2 tablespoons liquid egg whites (or 2 whites)
  • 1/4 cup NuNaturals stevia baking blend
  • 1/3 cup unsweetened applesauce
  • 1/4 cup plain greek yogurt
  • 1/4 cup almond milk
  • 3 tablespoons dark chocolate chips optional
  • 3 tablespoons chopped walnuts optional

Instructions:

  1. Preheat oven to 350 degrees, grease an 8 x 8 baking dish.
  2. Combine through salt in a large bowl, set aside.
  3. Combine eggs and stevia and whisk together until fully incorporated in a medium bowl.
  4. Add remaining wet ingredients to the medium bowl and whisk together.
  5. Pour wet into dry ingredients and add in chocolate chips and walnuts if using.
  6. Pour batter into baking dish and bake for 20-25 minutes until a toothpick inserted comes out clean.
  7. Let cool completely in pan and then cut into 9 squares, wrap individually and store in refrigerator.
  8. you can use all oat flour if you don't have almond flour. and just ran out of oats and had to improvise. use any sweetener you like, it doesn't have to be stevia. Adjust the measurements as necessary.
  9. Each piece is about 145 calories with 10g of protein including the walnuts and chocolate chips.

Vegan pumpkin pie protein bars- Gluten free

  •  Prep time 3 hours total time 3 hours Serves: 8

Ingredients:

  • 1 cup pitted dates
  • 1/2 cup raw cashews
  • 2 Tablespoons raw pumpkin seeds
  • 2 Tablespoons unsweetened shredded coconut
  • 1/2 cup vegan vanilla or pumpkin protein powder
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon pumpkin pie spice
  • 1/4 cup pure pumpkin puree

Bars Garnish:

  • 2 tablespoons raw pumpkin seeds
  • 2 tablespoons toasted coconut flakes
  • 2 tablespoons chopped pecans

Instructions:

  1. Combine all ingredients in a food processor and process until smooth. This may take some time, but just be patient with it you can always leave the mixture a little chunky if you like of your choice!
  2. In an 8x8 baking pan, place parchment paper on the bottom.
  3. Add in the energy bar batter from the food processor. it will be quite sticky, so it's advised to work with wet hands to prevent it sticking to your hands!
  4. Press down the mixture into a pan and use the back of a wet spoon to smooth the top.
  5. Sprinkle with 1 tablespoon of pumpkin seeds, chopped pecans, and toasted coconut flakes to garnish, press these firmly into the bar mixture.
  6. Freeze for 2-3 hours or until solid, and cut into 8 bars.
  7. Store in the fridge or freezer.
  8. If you prefer the bar to be more dense at last longer at room temperature, double the protein powder to make the batter less moist! This will change the nutritional facts however.
  9. Time to enjoy the bars
  • Nutritional information Serving size: 1 bar Calories: 203kcal Fat: 9g Carbohydrates: 27g Sugar: 20g Fiber: 4g Protein: 7g

Pucker up Lemon coconut protein bars

  •  Prep time 5 mins Cook time 30 mins Total time 35 mins
  •  These lemon coconut protein bars are a little bit magical with a unique blend of ingredients that may aid calorie burning and sensations of satiety.

Recipe: Baking, High Protein Cuisine: Dairy-free, Gluten-free, Grain-free, Vegetarian. Vegan and Paleo depending on ingredient choice. Serves 12

Ingredients:

  • 1 cup protein powder
  • ¾ cup almond meal
  • ½ cup coconut flour
  • ½ cup desiccated coconut
  • 3 large biodynamic, organic or free range eggs or 3 chia gel eggs for egg-free vegan
  • ¼ cup maple syrup
  • ½ cup freshly pressed lemon juice including the pulp
  • 2 tbsp chia seeds (exclude if using chia eggs)
  • ¼ cup coconut or dairy milk optional, see instructions and notes for details zest from one lemon

Instructions:

  1. Preheat oven to 180C and grease and line a 20x20cm square cake tine, put aside. Combine protein powder, almond meal, coconut flour and dessicated coconut in a large bowl and whisk until well mixed. Put aside.
  2. In another large bowl, or the bowl of a stand mixer, beat eggs until paled and creamy. Skip this step if using chia eggs. Add maple syrup, lemon juice, zest and chia seeds and continue to beat until all incorporated.
  3. Turn stand mixer to lowest speed, or mix in by hand the dry ingredients mixture and stir in gently until just combined. Batter should be the texture of cake batter. If too dry, add coconut or dairy milk in 1tbsp increments until suitable moist and thickened.
  4. Pour into prepared baking dish and smooth out with back of wooden spoon or spatula. Bake for 30min or until skewer inserted in the middle comes out clean.
  5. Allow to cool completely, then remove from tin and cut once horizontally and then cut each portion into 6 bars to make 12 bars total.
  • Serves: 10nutrition: 225 calories, 13 g fat, 5 g sat fat, 17 g carbs, 7 g fiber, 7 g sugar, 12 g protein
  • important: If you experiencing issues with dryness or crumbling of these bars. This may be due to the thirstiness of the coconut flour descicated coconut and or the choice or protein powder used and may require the addition of extra liquid to compensate. This recipe has been adjusted with instructions on what to do in this situation, with the addition of coconut or other milk, added in 1 tbsp increments until the desired texture of a moist cake batter is reached.
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No Bake Banana Bread Protein Bars

These very healthy but no bake banana bread protein bars are soft, doughy and take less than 10 minutes to be ready They are packed full of protein, fiber and without any added sugar, Suitable for those following a paleo, vegan and gluten free lifestyle diet.

Ingredients:

  • 2 cups gluten free oat flour For the paleo option, use 1 cup coconut flour
  • ½ cup coconut flour, sifted Can sub for almond or more oat flour
  • ½ cup vanilla vegan or paleo friendly protein powder
  • 2 Teaspond granulated sweetener of choice optional
  • 1 Teaspond cinnamon
  • 1/4 cup almond butter (can sub for any nut butter
  • 1/4 cup brown rice syrup (sub for maple syrup in the paleo version)
  • 1 small banana, mashed
  • 1/4 cup chopped nuts of choice (optional)
  • 1 Teaspond + dairy free milk of choice

instructions:

  1. Line a large baking dish with greased paper and set aside.
  2. In large mixing bowl, combine the flour, protein powder, granulated sweetener, cinnamon and mix well.
  3. In a microwave-safe bowl, combine the nut butter and liquid sweetener and heat until melted. Pour the wet mixture into the dry and mix well. Add the banana and mix until combined, The batter should be crumbly. Stir through nuts if desired.
  4. Using a spoon, add the dairy free milk of choice one spoonful at a time until a thick, firm batter is formed.
  5. Transfer to lined baking dish and press firmly. Refrigerate for at least 30 minutes.

important: you can omitted the sweetener if the vegan protein powder is sweet. Depending on the flour or protein powder combination, you may need more or less quantity. regular up to 3/4 cup with the paleo option. If your batter is too thin depending on size of banana add a dash more coconut flour until firmer.

  • Serves: 12 nutrition: 208 calories, 6 g fat, 1 g sat fat, 31 g carbs, 6 g fiber, 8 g sugars, 9 g protein.

No-bake Cinnamon protein bars

  • Cook time 25 mins total time 25 mins yields 12 bars

Ingredients:

  • 1 cup raw, unsalted cashews (could try substituting another nut)
  • 1 cup soft, pitted dates
  • 3/4 cup vanilla protein powder (I used Grass-Fed Whey)
  • 1/2 tsp cinnamon
  • 1/4 tsp sea salt
  • 1/2 cup rolled oats (gluten-free if necessary)
  • 1 T unsweetened almond milk or other non-dairy milk

For the protein drizzle:

  • 3 T vanilla protein powder (I used Grass-Fed Whey)
  • 1 T almond milk (or other non-dairy milk)

Instructions:

  1. Place cashews and dates in a food processor or high-speed blender and process until they come together in a ball (about 2-3 minutes)
  2. Break up ball and add in protein powder, oats, cinnamon and salt. Process until oats are broken up.
  3. Add in 1 tablespoon of non-dairy milk and process until it comes together in a ball again.
  4. Line an 8 x 8 baking dish with plastic wrap.
  5. Take dough from food processor and spread out in baking dish with hands. Top should be flat.
  6. Place in freezer for 15 minutes.
  7. Meanwhile make the protein drizzle by combining the protein powder and non-dairy milk until powder has absorbed the milk.
  8. Remove bars from freezer and lift out of dish by picking up the plastic wrap.
  9. Cut into 12 bars.
  10. Add the protein drizzle to a ziploc bag and cut a very small hole in one corner.
  11. Pipe mixture in desired pattern over bars.
  12. Place in baking dish and freeze for another 15 minutes or until drizzle has hardened.
  13. Keep in fridge for up to 1 month or longer in freezer.
  • Serves: 8 nutrition: 120 calories, 5 g fat, 1 g sat fat, 11 g carbs, 3 g fiber, 4 g sugar, 9 g protein.
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Healthy No-bake Apple pie protein bars

  • Just 10 minutes is needed to make these delicious no bake protein bars which taste like an apple pie dessert bar, but so healthier. These bars are refined sugar-free, gluten free, vegan, dairy free and have a tested paleo option and better than store bought and easy to make.

Ingredients:

  • 2 cups gluten free oat flour (For the paleo option, use 1 cup coconut flour)
  • 1/2 cup coconut flour, sifted (Can sub for almond or more oat flour)
  • 1/2 cup vanilla vegan or paleo friendly protein powder
  • 2 T granulated sweetener of choice (optional)
  • 1 T cinnamon
  • 1 tsp mixed spice
  • 1 tsp nutmeg
  • 1/4 cup almond butter (can sub for any nut butter)
  • 1/2 cup brown rice syrup (sub for maple syrup in the paleo version)
  • 1/2 cup unsweetened applesauce
  • 1 T + dairy free milk or plain yoghurt of your choice

Instructions: 

  1. Line a large baking dish with greased paper and set aside.
  2. In large mixing bowl, combine the flour, protein powder, granulated sweetener, cinnamon, nutmeg and mixed spice and mix well.
  3. In a microwave-safe bowl, combine the nut butter and liquid sweetener and heat until melted. Pour the wet mixture into the dry and mix well. Add the unsweetened applesauce and mix until combined- The batter should be crumbly.
  4. Using a spoon, add the dairy free milk of choice one spoonful at a time until a thick, firm batter is formed.
  5. Transfer to lined baking dish and press firmly. Refrigerate for at least 30 minutes.

important: Omitted the sweetener If the vegan protein powder is sweet, Depending on the flour or protein powder combination, you may need more or less quantity, used up to 3/4 cup for the paleo option, If your batter is too thin brands VS homemade applesauce vary, add a dash more coconut flour until get firmer.

  • Serves: 10 nutrition: 239 calories, 7 g fat, 2 g sat fat, 36 g carbs, 6 g fiber, 9 g sugar, 10 g protein.

Raspberry-Chocolate Protein Bars

  • Prep time 10 mins Total time 10 mins Serves: 6-8 bars

Ingredients:

  • 1/2 cup peanut or almond butter
  • 1/2 cup blue agave or honey
  • 1 cup instant rolled oats
  • 1/4 cup chocolate protein powder (I use LAMuscle  LAWhey
  • 1/4 cup flaxsee
  • 1-2 cup raspberries or mixed berries and blueberries work too Also, or leave them out if you don't like fruit in your protein bars.

Instructions:

  1. Mix peanut butter and agave or honey in a small saucepan over low heat. Stir until a consistent, smooth texture.
  2. Take off heat and pour in oats, protein and flaxseed. Stir until totally combined. Finally, fold in raspberries.
  3. Spread into a 5x9 inch loaf pan and press down so it's a flat. Place in freezer for 1 hour.
  4. After an hour, take out bars from freezer and cut into long bars (or squares). Using wax or parchment paper to separate the bars, place in a plastic air-tight container in the refrigerator. Can be stored in the fridge for up to a week.
  • Nutrition information: Serving size: per bar Calories: 199 Fat: 10g Carbohydrates: 20g Sugar: 10g Sodium: 40mg Protein: 9.5g