Can you make protein bars yourself? Oh yes, you can, and there are some good reasons and many delicious recipes for protein bars with different ingredients. The natural protein bars in particular can be easily made by yourself.
We dealt extensively with the subject of “making protein bars yourself” and here are a few delicious recipes for beginners with little effort and ingredients that you can find in every better supermarket …
Protein bars are a healthy and filling snack on the go. Before or after training, they not only provide energy quickly but also provide important proteins and thus support muscle building.
But unfortunately conventional protein bars are not exactly cheap, depending on the brand and quality, a bar costs between one and three euros.
Especially if you don’t necessarily want to buy drugstore products based on whey protein, fitness bars are really expensive.
Vegan and alternative bars with natural ingredients are now available from many manufacturers. A look at the list of ingredients makes you think of simply trying homemade protein bars.
Make protein bars yourself – that’s how it works
There are many different recipes for protein rule on the internet. There is basically something for everyone here. Whether with protein powder for the bodybuilder, with oatmeal or nuts for the vegan or with very common, inexpensive ingredients from the refrigerator – there is plenty of variety.
The only disadvantage of the homemade bars is the short shelf life. They should be kept in the refrigerator and consumed within a week.
What is needed?
In our first bar, the proteins come from natural ingredients, they contain eggs and low-fat quark. The recipe can be modified as desired and supplemented with additional ingredients such as chopped chocolate or dried fruits as required.
For the egg white bar without baking, we used peanut butter and agave syrup to give everything the necessary hold. If you want to cut those calorie bombs, you can try to get the consistency you need with some almond milk.
In addition to the ingredients for the recipe, various kitchen utensils are required. In principle, the ingredients can also be mixed with a hand mixer, but for many recipes, it is important that the individual ingredients of the mass are mixed together very evenly.
Sometimes the dough is also relatively tough. If you want to make protein bars yourself regularly, you need a good food processor. I myself use the Bosch kitchen machine for this, which I really don’t want to be without. But there are sure to be other good kitchen machines too!
In addition, a medium-sized baking pan with a high rim, such as a brownie pan, is required. The baking sheet would be too big, a large baking dish works just fine. To prevent the bars from sticking, the form is lined with baking paper.
Simply make your own protein bar with ingredients from the supermarket
RECIPE # 1: EASY PROTEIN BAR
With this basic recipe you can vary your protein bars super
You can use this recipe as a basis for your self-made protein bars and vary and experiment wonderfully:
ingredients
- 350 g low-fat quark
- 100 g fine oat flakes
- 3 eggs
- 30 g flax seeds or chia seeds
- optional: 30 g chopped nuts or dried fruits
- 1 tbsp honey or agave syrup (as a sugar-free alternative, a little stevia)
preparation
First, the eggs are cracked in the food processor. Then the other ingredients are added.
The form is best lined with baking paper, alternatively it is greased and sprinkled with breadcrumbs.
The dough comes into the mold and is baked at 170 ° C for 15-20 minutes. The mass has to cool first before it can be cut into rectangles.
The protein bars can be kept in a plastic box in the refrigerator for about a week.
Nutritional values per protein bar:
| ingredients | Calories | carbohydrates | protein | fat |
|---|---|---|---|---|
| 350 g low-fat quark | 256 kcal | 14 g | 48 g | 1 g |
| 100 g of oatmeal | 379 kcal | 68 g | 7 g | 3 g |
| 3 eggs (approx. 190 g) | 272 kcal | 1.4 g | 24 g | 18 g |
| 30 g chia seeds | 146 kcal | 13 g | 5 g | 9 g |
| 30 g nuts | 182 kcal | 7 g | 6 g | 16 g |
| 1 tbsp agave syrup | 43 kcal | 10 g | 0 g | 0 g |
| Total: | 1278 kcal | 113.4 g | 90 g | 47 g |
| Per bar (at 8 pieces) | 160 kcal | 14.2 g | 11.3 g | 5.9 g |
Homemade protein bar in 3 minutes
But it is even easier – and faster! If baking is too time-consuming for you, try this quick variant: Make your own protein bar without baking!
RECIPE # 2: QUICK PROTEIN BAR
For a reasonable protein content, we use protein powder. The choice of varieties and taste is entirely up to you and your requirements:
ingredients
- 100 g fine oat flakes
- 3 tbsp peanut butter
- 2 tbsp agave syrup or honey
- 60 g protein powder (depending on taste)
- 1 pinch of salt
- optional: chopped nuts, dried fruits or chocolate flakes
preparation
Mix all ingredients well and evenly. Line a baking sheet or other shape with parchment paper.
Put the dough on the baking sheet or in a form, put a baking paper on top and press the dough into the form and at the desired height.
DONE!
It’s best to put it in the refrigerator for a short while to cut. You can also keep them there for up to a month.
Nutritional values per protein bar:
| ingredients | Calories | carbohydrates | protein | fat |
|---|---|---|---|---|
| 100 g of oatmeal | 379 kcal | 68 g | 7 g | 3 g |
| 3 tbsp peanut butter | 287 kcal | 11 g | 11 g | 25 g |
| 2 tbsp agave syrup | 150 kcal | 37 g | 0 g | 0.2 g |
| 60 g protein powder | 211 kcal | 4 g | 47 g | 19 g |
| 30 g nuts | 182 kcal | 7 g | 6 g | 16 g |
| Total: | 1209 kcal | 127 g | 71 g | 63.2 g |
| Per bar (at 16 pieces) | 76 kcal | 7.9 g | 4.4 g | 3.95 g |
Would you have thought that making protein bars yourself is so easy? We definitely wish you a good appetite!
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