How to make protein bars
How to make protein bars: Protein bars give you the necessary energy. This is a tasty and good way to get protein: especially important for athletes. Because these bars are quite expensive, you can also easily make them yourself. Check out the best ‘protein bars’ recipes.
Difference protein bar and meal bar
First of all, just to be clear: There is a big difference between these homemade protein bars and (bars as) meal replacements.
What’s the difference in him?
A meal bar contains important nutrients, vitamins and minerals and is intended to replace a meal. A protein bar consists of carbohydrates and proteins, intended to provide the body with (extra) energy or extra proteins.
Making your own protein bars is fun and it saves you money. Sometimes it takes some practice to get them just right. The advantage is of course that you can dose them yourself.
Protein bars are tasty and useful when you exercise intensively. Even when you feel tired or weak, a protein bar can give you the necessary energy again.
How to make protein bars
Making chocolate protein bars
These protein bars have a delicious chocolate taste. You also get healthy fats and proteins. Do not eat too many bars in a row: the blood sugar level rises too quickly. This recipe makes 5-6 bars.
Ingredients
- 45 grams of protein powder (vanilla)
- 75 grams of oatmeal
- 40 ml skimmed milk
- 25 grams of peanut butter, preferably from 100% peanuts
- 30 grams of walnuts
- 7 grams of cocoa powder
- 15 grams of linseed
- 15 grams of sunflower seeds
- 20 grams raisins (handful)
- 1 tablespoon honey
Recipe/ preparation method
Cut the walnuts into small pieces.
Mix the walnuts, egg white powder, cocoa powder, oatmeal, sunflower seeds and linseed together in a bowl. Add some milk and stir everything well.
Now add the peanut butter, raisins and honey.
Mix until a firm dough is formed. It is best to use your hands for this and knead the mixture into a ball.
Add small splashes of milk at a time until you have the right thickness. If it feels too sticky, you can add some extra oatmeal.
Grease an oven dish with olive oil. Divide the dough ball over the dish and press it down well. Place the bowl in the freezer for 2 hours. Then cut protein bars from the mixture into equal portions.
Store separately, wrapped in aluminum foil, in the freezer.
Protein bars with banana
These homemade protein bars are not only tasty but also healthy. The recipe below is good for 5 delicious (thick) protein bars.
Ingredients
- 100 grams of oatmeal
- 2 tablespoon peanut butter
- 1 banana
- 100 grams chickpeas
- 30 grams of protein powder with a taste
- 1 tablespoon honey
- A little cinnamon and salt
Recipe/ preparation method
Drain the chickpeas well. Mix the peas with the banana and oatmeal in a food processor. Stir in the protein powder, cinnamon and salt. Add some honey for taste. Melt the peanut butter in the microwave and stir it into the dough. Put everything in a freezer safe bowl and press the mixture well against the bottom. Two hours in the freezer and you can cut into bars. You can also store these protein bars separately in the freezer.
Keep in mind that you take the frozen protein bars out of the freezer about one – two hours in advance. Once thawed, these bars are a bit creamy, but tasty! Feel free to share this recipe with family and friends.
