Though I have protein snacks pretty much on-tap at work (okay, in a vending machine) I still like to know exactly what’s in my food, so I really enjoy creating meals and snacks from scratch. These protein energy bars have are easy to make, are no-bake, low-sugar, and you can chop them into however many portions suit your macros!
I was first given this recipe by the lovely Laura, though I’ve modified it to suit my dietary requirements. It’s perfect for pre-workout or as a snack throughout the day, and it feels like a treat although it’s highly nutritious. Read on for the super simple recipe.
|You will need:||And for the topping:|
|1 cup oats||2 tablespoons coconut oil|
|1 cup nut butter||2 teaspoons cacao powder|
|1 cup protein powder|
|10 tablespoons sugar-free syrup|
Mix the oats, nut butter, and protein powder in a big mixing bowl, and add the syrup gradually. I use almond butter as it’s my favourite taste, plus it has higher levels of vitamin E, magnesium and iron than peanut butter. Almonds are less acidic than peanuts, too – alkaline foods are thought to prevent viruses and diseases as the body doesn’t use alkaline-rich minerals like calcium and magnesium to digest them.
I’ve only ever used whey protein in this recipe but pea, hemp or soy powder would work just as well, meaning these could easily be made vegan! Also, if you’re not too fussed about sugar content or you need a fast boost of energy, you could use 8 tablespoons of honey or maple syrup.
When the ingredients are fully mixed, choose your vessel, then press the mixture down as hard as you can, so it all binds together well. I wanted chunky bars this time so used a smaller tub.
Leave this in the fridge for around an hour.
To make the topping, melt the coconut oil in a pan, then mix in the cacao powder. Coconut oil should melt at a low temperature, which is great when using cacao powder – when raw cacao is heated it loses some of its antioxidants, so by keeping the temperature low you maintain the benefits. Again, if you don’t mind the sugar you could just melt dark chocolate. Pour on top of the refrigerated mix, then put back in the fridge for another half hour.
When it’s fully set, use a sharp knife to cut into as many portions as you need. I did 9 this time as I wanted to give decent-sized bars to friends who were coming over, but I’ve made much thinner bars and managed to get about 15 out of this mix. You will find macros based on different servings below.
Keep chilled until you’re ready to eat – they should last a couple of hours out of the fridge if you’re taking them out and about with you. Enjoy!
|9 servings||12 servings||15 servings|