In the past, I bought my protein bars but once I started to pay attention to their content, I realized that although they might have the right amount of protein in the same time they are unnecessarily high in sugar and preservatives. I did some research and realized that I can make my own protein bars at home. With home-made protein bars, most of all it is very clear what goes into them, and I can also monitor my sugar intake better.

Before the recipes: when and why is it good to eat protein bars? 

Protein bars and shakes are a convenient way to manage your daily protein intake. Of course, these are not to replace a healthy diet but rather to enhance your existing meals. There are days when we simply don’t get a balanced diet due to work, lifestyle, time management…etc. On those days, a protein bar or shake can help you to cover your protein needs easily. The recommended minimum protein intake for healthy adults is 0.8 grams of protein per kilogram of body weight. For athletes, the recommended consumption can go up to  1.8 to 2.0 grams of protein per kilogram of body weight.

Here are two easy to make recipes that are not only delicious but also contain natural ingredients only.

• 2 cups peanut butter (you can also use almond or cashew butter)
• 3 cups rolled oats
• 2 1/4 cups protein powder of your choice
• 1/2 cup raw honey or maple syrup
• Half a cup of dates
• 1/2 tbsp of cinnamon
• One cup ground almond and 1/2 cups of chopped walnuts
• 9 x 13-inch pan
• 1/2 cup of raisins, apricots, cranberries or your choice of dried fruits.

1. Melt your nut butter, maple syrup or honey together, heat them until you can stir them into a smooth and runny paste.
2. In a big bowl mix all the dry ingredients.
3. Add the nut butter-honey paste to the dry ingredients and mix until it is through combined.
4. Press the mixture into the pan and cool it in the fridge for at least a couple of hours. Alternatively, you can roll them into balls.
5. Cut them into squares and package them individually in baking paper (won’t stick). Store the bars in an airtight container, preferably in the fridge.

Here, I have another recipe that is equally easy to make and instead of nuts, uses chocolate. Simply delicious!

Chocolate chip protein bar recipe

Ingredients:

• 2 cups rolled oats
• 4 scoops protein powder
• 5 tbsp coconut milk
• 1/2 cup maple syrup
• 1 cup almond or cashew butter
• 2 tbsp unsweetened cocoa powder
• 1/4 cup dark chocolate chips

Preparation:

1. Mix together the nut butter, coconut milk and the maple syrup in one bowl.
2. In a separate bowl add all the dry ingredients: rolled oats, protein powder, cocoa powder, and chocolate chips and mix it thoroughly.
3. Line your pan with baking paper and spread the well-combied dough evenly or roll the dough in to equal-sized balls.  Refrigerate for an hour.
4. Slice the dough into bars or squares. Store in an airtight container in the fridge. Use it up in a couple of days or freeze it right after you made the batch.