Barritas proteicas caseras (15 g de proteína, 6 ingredientes)

Estos Barras de proteína caseras are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

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I love healthy and homemade protein bars, like my Barritas proteicas con sabor a masa de galleta, Barras de quinoa o Barritas de proteína con sabor a brownie but today I wanted to make a really simple version with as few ingredients as possible that I can take after a workout.

Aunque la receta completa está justo debajo, no te pierdas todos mis consejos más abajo, que incluyen sustituciones de ingredientes, mis trucos de cocina y fotos paso a paso.

Barras de proteína caseras

Estos Barras de proteína caseras are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.

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Tiempo de preparación: 10 minutos minutos

Congelador: 15 minutos minutos

Tiempo Total: 25 minutos minutos

Curso: Desayuno, Snack

Tipo de cocina: American

Porciones: 10 bares

Calorías: 245.7 kcal

Escrito por Carine Claudepierre

Modo de cocciónEvita que tu pantalla se oscurezca

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Ingredientes

Habitual de Estados Unidos – Métrico

• ▢ 1 taza de Mantequilla de cacahuete (sin sal) - fresh drippy, no added sugar, no added oil (note 1)
• ▢ ¼ taza de Jarabe de arce - (nota 2)
• ▢ ¾ taza de Proteína en polvo de vainilla - (nota 3)
• ▢ ½ taza de Semillas de cáñamo - (nota 4)

Opcional

• ▢ 1 cucharadita de Extracto de vainilla - (nota 5)

Cáscara de chocolate

• ▢ 2 onzas de Chocolate negro - (nota 6)
• ▢ 1 cucharadita de Aceite de Coco - derretido (nota 7)

Instrucciones para la impresión en alta definición

• Line a 9-inch x 5-inch loaf pan with parchment paper lightly oiled with coconut oil. Set aside.
• In a mixing bowl, stir the peanut butter, maple syrup, and vanilla extract if used. Stir until smooth and consistent.
• Stir the dry ingredients into the wet ingredients: protein powder and seeds. Use the spoon to stir at first, then when it looks crumbly and dry, use your hand to squeeze and knead the dough to form a ball. If too dry, add melted coconut oil, one teaspoon at a time (up to 3 teaspoons) until the dough comes together. I didn't add any oil as my peanut butter is fresh and drippy.
• Press the dough into the loaf pan and smoothen the top with a spatula.
• Meanwhile, melt the chocolate and coconut oil in a microwave-safe bowl in 30-second bursts, stirring between each, until fully melted.
• Pour the melted chocolate on top of the bar.
• Freeze the bar for for 15 minutes until the chocolate shell is firm.
• Place on a chopping board and slice into 10 protein bars.

Notas

notas 1: Peanut butter can be replaced with the same amount of fresh, drippy sunflower seed butter for a nut-free option. Or try almond butter, or cashew butter to create a variation of protein bar flavors.

notas 2: You can replace the maple syrup with any liquid sweetener, including sugar-free monk fruit syrup.

notas 3: Pea protein powder works the best in this recipe, but hemp, almond, or peanut protein powder are suitable plant-based powder alternatives. I didn’t try whey protein powder in this recipe as it’s not dairy-free. 

notas 4: Any seeds work in the recipe. Hemp seeds have the most protein per serving bringing the bar to 15g of protein each. If you use sunflower seeds, pumpkin seeds the bar will drop to 12g of protein per serving. Feel free to swap seeds for freeze dried strawberries, chocolate chips to create different bar flavors.

notas 5: If your protein powder already has a strong vanilla flavor you can skip vanilla extract. 

notas 6: I am using 85% dark chocolate or 70% dark chocolate bar depending on the sweetness I feel like for the day. Any chocolate works. 

notas 7: Or other oil like light olive oil, avocado oil, this is used to melt the chocolate. 

Almacenaje: Store the bars in the fridge in an airtight container or for up to 1 week or freeze them for up to 1 month in Ziploc bags and thaw in the fridge the day before.

Equipos

Molde para pan de 9 cm x 5 cm

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Nutrición

Servicio: 1de caramelos | Calorías: 245.7kcal | Carbohidratos: 8.5g | Proteína: 14.7g | Grasa: 18.2g | Grasa saturada: 3.1g | Grasa poli-insaturada: 6.8g | Grasa monosaturada: 7.2g | Sodio: 131.5mg | Potasio: 180.5mg | Fibra: 1.5g | Azúcar: 3.5g | Vitamina A: 51.8IU | Calcio: 68.7mg | Hierro: 1.8mg | Magnesio: 47.1mg | Fósforo 220.6mg | Zinc: 0.7mg

Ingredientes y sustituciones

You only need 4 simple ingredients to make the base and 2 more for the optional chocolate layer.

• Mantequilla de maní – This is the base, providing richness and binding the ingredients. Almond, cashew, or sunflower seed butter is fine too.
• Jarabe de arce – This sweetens the bars. Sugar-free monk fruit syrup or other liquid sweeteners are also fine.
• Proteína en polvo de vainilla – This adds protein and flavor. Pea, hemp, almond, or peanut protein powders all work.
• Semillas de cáñamo – Hemp seeds add protein and nutrients. Other seeds like sunflower or pumpkin seeds work, but they lower the protein content.
• Chocolate negro – This creates a rich chocolate shell. Any dark chocolate will work but I like over 70% cocoa (or more).
• Aceite de Coco – This helps melt the chocolate smoothly. Other oils like light olive or avocado oil are fine.  

How to Make Homemade Protein Bars

This recipe is super easy to whip up, here’s how in pictures.

Combine the maple syrup and peanut butter until smooth.

Incorporate the hemp seeds and protein powder into the peanut mixture.

Stir the mixture with your hands until it holds and sticks.

Press the bar base into a loaf pan lined with parchment paper.

Melt the dark chocolate and coconut oil in a bowl and pour the mixture on the bars.

Transfer the pan to the freezer for 15 minutes to set.

Consejos de Carine

Let me share a few more tips for the best possible bars:

• Skip Chocolate Layer – Omit the chocolate layer to reduce calories to 50 Calories and the prep time to under 10 minutes.
• Bolas de proteína – Shape the mixture into balls for bite-sized protein snacks.
• Seed Variations – Use hemp, sunflower, or pumpkin seeds.
• Add Coconut Oil – Add melted coconut oil to the base batter if the mixture is too dry.
• Opción sin frutos secos – Use sunflower seed butter for a nut-free version.
• Fresh Peanut Butter – Use a fresh jar of drippy peanut butter for a smooth texture.
• Protein Powder Flavor – Adjust or omit vanilla extract depending on your protein powder’s flavor.
• Melt Chocolate Gently – Melt the chocolate in short bursts to prevent burning or use the double boiler method.

More Protein Bar Recipes

Barritas de proteína con sabor a brownie

Barras de proteína de calabaza

Barritas proteicas sin gluten

Barritas de cereales inflados con proteínas