Missed your breakfast? Eat a protein bar. No time for snacks? Munch on a protein bar. No time to eat between the office and the gym? Protein bars to the rescue!
One of the best go-to snack options, protein bars have a good balance of carbohydrates, protein, and fat. However, now is an excellent time to remember that at not all protein bars are created equal—some are loaded with sugar and preservatives and are terribly unhealthy.
What do you do then?
Don’t worry; we’ve got this. Here are three easy to follow protein bar recipes, so that you know exactly what you are eating and at a much lower cost than the ready-made ones.
Before we start with the recipes, keep these ingredients ready:
Rolled Oats: Gluten-free and high in potassium, antioxidants, and vitamins, rolled oats are a must for anyone maintaining a healthy diet. You can get a 500 gm pack of organic rolled oats by clicking on this link.
Nut Butters: Peanut, cashew, almond—choose from any of these options to add a unique taste to your healthy snack bars. Pick your choice of the butter by following this link.
1. Peanut Butter Protein Bar (10 bars)
This one is simple and an eternal favourite with the young and old!
- 2 cups rolled oats
- 1 cup peanut butter
- 1 ¼ cup chocolate whey protein powder
- ½ cup milk
- 2-3 tablespoons organic honey
- Heat the milk in a saucepan. Add the peanut butter and 2 tablespoons of honey. Stir well.
- When the mixture is warmed up, add the protein powder and rolled oats. Stir well, so no lumps are formed.
- While the mixture is heating, grease a rectangular pan.
- Pour the well-combined mixture into it, and press, so the mixture takes an even thickness.
- Let it cool completely before cutting the bars into squares (or go crazy and cut them into any shape!)
- Enclose in beeswax wraps and store in an airtight container. The bars are good to consume for up to a week.
2. Almond bars for a sharp mind, strong body (10 bars)
Easy to make and convenient to carry, these almond bars are bursting with health!
- 1 cup almond butter
- ¼ cup roasted bajra
- ¼ cup pumpkin seeds
- ¼ cup sesame seeds
- 3 tablespoon organic honey
- 4 dates
- Add the almond butter, deseeded dates and honey in a blender. Blend till they form a smooth paste (make sure that nothing sticks to the blender jar).
- Meanwhile, preheat the oven to 175°C.
- Grease a rectangular pan with vegetable oil, and scrape the nut butter mix into it. Add the seeds and roasted bajra and press it into a well-mixed dough.
- When satisfied that the seeds and bajra are evenly mixed, press the dough into an even thickness.
- Place the pan in the preheated oven for about 20 minutes.
- After the timer rings, switch off the oven and let the protein bars cool for about half an hour. Cut them into desired shapes and let them cool at room temperature overnight.
- Enclose in beeswax wraps, store in an airtight conditioner and have one whenever you are hungry!
3. A protein bar “seeded” in goodness (10 bars)
This one is for all those who are watching their protein and carb intake. The ingredients of this protein bar are chosen to give you the maximum health benefits with minimum effort.
- 1 ½ cup rolled oats
- ½ cup almonds and walnuts
- 1 cup dates (deseeded)
- ¼ cup honey
- ¼ cup almond butter (or cashew butter)
- 2 tablespoons chia seeds
- 2 tablespoon sunflower seeds (roasted)
- 2 tablespoon flax seeds (ground)
- Mix the rolled oats and chopped almonds in a flat pan and toast them in an oven at 175°C until they become golden brown.
- Blend the deseeded dates in a mixer for about a minute until they form a dough-like texture.
- Mix the dates and toasted oats and almonds in a mixing bowl. Add the seeds, mix well. Keep the mixture aside.
- Heat a saucepan on a low flame and add the honey and almond (or cashew) butter to it. When they heat up, add the oats mixture and stir well.
- Make sure the seeds are evenly distributed before transferring the mixture into a greased rectangular pan.
- Press so the mixture is flat and evenly thick. Cool at room temperature for a couple of hours or in a fridge for about 15 minutes.
Once cool, cut the dough in the desired shape. Your protein bars are ready to be stored and eaten!
You may also like: 8 Reasons Why Your Body Will Thank You for Eating Chia Seeds Regularly
(Edited by Gayatri Mishra)