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3 Protein Bars You Can Make At Home

Don’t give in to preservative-laden, sugar-frosted protein bars. The homemade version is a powerful, low-maintenance, and economic ally in muscle building and general health.


MUESLI BARS

Ingredients:
11⁄2 cups quinoa flakes
1⁄2 cup nuts,chopped
1⁄4 cup seeds
1⁄4 cup shredded coconut, unsweetened
1⁄2 cup vanilla protein powder, sweetened
1 large egg
2/3 cup plain nonfat Greek yogurt
1/3 cup nut or seed butter, unsweetened
3 tbsp honey
2 tbsp coconut oil, melted
1 tbsp lemon zest
1⁄2 cup dried fruit

Directions:
1) Preheat oven to 350°
2) Line an 8-inch square pan with foil and spray with nonstick spray.
3) Spread quinoa, nuts, seeds, and coconut on sheet and bake until toasted, about 6–8 minutes. Transfer to a large bowl and let cool.
4) Combine quinoa mixture and remaining ingredients and stir until well blended.
5) Spread batter evenly in the prepared pan and bake about 14 minutes or until top is golden brown. Remove from oven and allow to cool.
6) Cut into 12 bars.

Nutrition (per bar):
227 calories, 11g protein, 20g carbs, 5g sugar, 12g fat, 2g fiber

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REAL FRUIT PROTEIN BARS

Ingredients:
1 cup dried fruit
1 cup warm water
11⁄2 cups rolled oats
1 cup vanilla whey protein powder
3 tbsp low-fat milk
2 tsp finely grated lemon or orange zest

Directions:
1) Line a 9 by 5 loaf pan with plastic wrap and spray with nonstick cooking spray.
2) Combine fruit and water in a small bowl. Let stand until fruit is soft, about 5–10 minutes. Drain and pat dry.
3) Place oats in a food processor and process to a fine powder. add the fruit, protein, milk, and zest. Process, using the pulse mode, until the fruit is finely chopped and the mixture begins to clump together on the sides of the bowl.
4) Transfer mixture to the prepared pan. Place a piece of wax paper or plastic wrap (coated with nonstick cooking spray) atop the bar mixture and use it to flatten the mixture evenly; leave the paper or plastic wrap on. Refrigerate for 30 minutes.
5) Using the liner, lift the mixture from the pan and transfer to a cutting board. Uncover and cut into six bars.

Nutrition (per bar):
252 calories, 17g protein, 41g carbs, 23g sugar, 3g fat, 41g fiber

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CRANBERRY-ORANGE POWER GRAB PROTEIN BARS

Ingredients:
1 cup rolled oats
1/2 cup nut or seed butter
1 1/3 cups low-fat milk
1 1/3 cups vanilla vegan protein powder
1/3 cup dried cranberries
2 tsp finely grated orange zest

Directions:
1) Line an 8-inch square baking pan with foil and spray with non-stick cooking spray.
2) In a food processor, process oats into a fine powder.
3) Add butter and milk to processor jug. Pulse until mixture is smooth.
4) Add protein to the jug, and pulse until incorporated, stopping to scrape the sides and bottom of the bowl once or twice with a rubber spatula. Stir in cranberries and orange zest.
5) Transfer mixture to the prepared pan. Place a large piece of wax paper or plastic wrap (coated with non-stick cooking spray) atop the bar mixture and use it to spread and flatten the mixture evenly. Cover and refrigerate overnight until very firm.
6) Using the liner, lift the mixture from the pan and transfer to a cutting board. Uncover and cut into eight bars.

Nutrition (per bar):
234 calories, 20g protein, 15g carbs, 5g sugar, 11g fat, 3g fiber

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