Protein-Crisp-Riegel (4 Zutaten, 14 g Protein)

Diese Protein-Crisp-Riegel are simple 4-ingredient high-protein snacks loaded with as much as 14g of protein without protein powder and ready in 20 minutes.

Inhaltsverzeichnis

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Protein-Crisp-Riegel

Diese Protein-Crisp-Riegel are simple 4-ingredient high-protein snacks loaded with as much as 14g of protein without protein powder and ready in 20 minutes.

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Zubereitungszeit: 10 Minuten min

Einfrieren: 15 Minuten min

Gesamtzeit: 25 Minuten min

Kurs: Snack

Cuisine: amerikanisch

Portionen: 8 Bars

Kalorien: 229.4 kcal

Autor: Carine Claudepierre

KochmodusVerhindern Sie, dass Ihr Bildschirm dunkel wird

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Inhaltsstoffe

US üblich - Metrisch

• ▢ 1 Tasse Dunkle Schokoladenstückchen - (Anmerkung 1)
• ▢ 2 Teelöffel Kokosnussöl - (note 2), use refined coconut oil to avoid coconut taste
• ▢ 2 Tassen  Soy Protein Puffs - (Anmerkung 3)
• ▢ ¼ Tasse Erdnussbutter - (Anmerkung 4)

Anleitungen

• Line an 8-inch x 8-inch square pan with baking paper. Slightly oil the paper with oil spray and set it aside.
• Pick your favorite chocolate chips, I used 53% cocoa vegan chocolate chips, but any chocolate chips works. Use dark chocolate like 85%, for less added sugar.
• Schokoladenstückchen und Kokosöl in einen Topf geben. Bei schwacher bis mittlerer Hitze unter ständigem Rühren mit einem Gummispatel erhitzen, bis die Schokolade geschmolzen und glänzend ist.
• Remove from heat, stir in peanut butter until creamy and smooth.
• Fold in soy puffs, and stir to coat evenly with the melted chocolate.
• Gießen Sie die Masse in die ausgelegte Form und drücken Sie sie fest zu einer gleichmäßigen Schicht an.
• Pop in the freezer for 12-15 minutes to harden.
• Remove from the freezer, set it aside for 10 minutes at room temperature to soften and make it easier to cut into bars. If you are cutting the bars when too cold, the bars are brittle break into small pieces.
• Release on a chopping board, and using a long sharp knife, cut it into 8 bars.
• Store in the fridge to firm up again.

Notizen

Hinweise 1: Any chocolate chips can be used, from 53% to 85% to decrease the added sugar in the bars.

Hinweise 2: Any oil can be used, like light olive oil.

Hinweise 3: Soy protein puffs are made from soybeans, and they’re a complete protein – they contain all the amino acids you need – in a crispy form. It tastes like puffed rice but has 20 times more protein per serving than rice. If you want a swap, try puffed quinoa, puffed buckwheat, or puffed rice – this last option won’t add protein.

Hinweise 4: Any nut butter can be used, like almond butter or cashew butter.

Lagerung: The bars soften at room temperature and must be stored in the fridge. Store them for up to 1 week in an airtight container.

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Ernährung

Portion: 1Bar | Kalorien: 229.4kcal | Kohlenhydrate: 15.5g | Eiweiß: 13.6g | Fett: 12.2g | Gesättigte Fettsäuren: 8.2g | Mehrfach ungesättigtes Fett: 1.1g | Einfach ungesättigte Fettsäuren: 2.2g | Natrium: 58.7mg | Kalium: 188.6mg | Ballaststoffe: 1.2g | Zucker: 8.6g | Vitamin A: 2.3IU | Vitamin B12: 0.1ug | Vitamin C: 0.1mg | Kalzium: 134.7mg | Eisen: 1.9mg | Magnesium: 21.8mg | Phosphor: 55.7mg | Zink: 1mg

Zutaten und Substitutionen

You only need 4 simple ingredients to make these bars.

• Dunkle Schokoladenstückchen – These provide the chocolate flavor and structure to the bars. You can use any percentage, but using 85% or sugar-free chips will reduce the added sugar.
• Kokosnussöl – This helps the chocolate melt smoothly. Any oil, like light olive oil, also works.
• Soy Protein Puffs – These are the key to the high protein content and provide a crispy texture. They are a complete protein. As a swap, you can use puffed quinoa or puffed buckwheat, which are also high in protein. Puffed rice will also work for the texture but won’t add protein.
• Erdnussbutter – This adds flavor and helps bind the bars. You can also use other nut butters like almond or cashew butter, or sunflower seed butter for a nut-free option.

How to Make Protein Crisp Bars

This is a really easy recipe to whip up. Here’s how in pictures.

Pour the chocolate chips and coconut oil in a bowl and melt the mixture (bain-Marie or microwave).

Incorporate the peanut butter and stir in the soy crisps.

Keep mixing the batter until the crisps are well covered in chocolate.

Spread the mixture into an 8-inch square pan lined with parchment paper.

Spread some melted chocolate on top of the bars and freeze them for 12 minutes.

Let them warm up before slicing them with a knife warmed up under hot water.

Carines Tipps

Let me share a few more tips to help you make really delicious bars.

• Choose Chocolate Wisely – Select chocolate based on your dietary goals. For lower sugar, opt for 85% dark chocolate or sugar-free chocolate chips. For sweeter bars, use 53% or semi-sweet chocolate chips.
• Optional Oil – You can skip the coconut oil. It mostly helps the chocolate melt smoothly.
• Füge lustige Toppings hinzu – Sprinkle toppings like unsweetened shredded coconut, sprinkles, sliced almonds, or sesame seeds on top of the bars before they set.
• Integrieren Sie gesunde Fette – Swap some of the soy puffs for seeds or finely chopped nuts to add healthy fats to the bars.
• Nussfreie Option – While peanut butter tastes great, feel free to use sunflower seed butter for a nut-free alternative, or almond butter for even more protein.
• Soy Puff Alternatives – If you can’t find soy puffs, puffed quinoa or puffed buckwheat are good high-protein substitutes. Puffed rice will also work for texture, but it does not contain much protein.

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