परफेक्ट बार रेसिपी (3 सामग्री, शाकाहारी)

These homemade शाकाहारी प्रोटीन बार with 3 ingredients are the healthiest bars you can make at home in 20 मिनट से कम! It’s a copycat of the popular Perfect Bar recipe but 100% egg-free using plant-based pea protein powder.

विषय - सूची

+ और देखें- कम देखें

परफेक्ट बार्स

These homemade Vegan Perfect Bars are simple protein bars made with 3 wholesome ingredients for a delicious copycat of the Perfect Bars but without eggs or dairy!

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प्रिंट समीक्षा सहेजें बचाया!

फेसबुक पर सांझा करें पिन ईमेल में सहेजें

प्रस्तुत करने का समय: 10 मिनट मिनट

कुल समय: 10 मिनट मिनट

कोर्स: मिठाई, नाश्ता

भोजन: अमेरिकन

सर्विंग्स: 12 सलाखों

कैलोरी: 171 किलो कैलोरी

लेखक: कैरीन क्लाउडेपियर

कुक मोडअपनी स्क्रीन को पूरी तरह से अंधेरा होने से रोकें

1x2x3x

सामग्री

यूएस कस्टमरी - मैट्रिक

• ▢ 1 कप मूंगफली का मक्खन (बिना नमक वाला)
• ▢ ¾ कप वेनिला प्रोटीन पाउडर - I used NuZest
• ▢ ¼ कप ब्राउन राइस सिरप - या मेपल सिरप

ऐच्छिक

• ▢ ¼ कप डेयरी-मुक्त डार्क चॉकलेट चिप्स - or freeze-dried blueberries
• ▢ 2-3 बड़े चम्मच बादाम का दूध - or melted coconut oil if dough is too dry

अनुदेश

• Before you start the recipe, I recommend weighing the ingredients rather than using cups. In fact, protein powder is very volatile, and it is easy to add too much, making the bar too dry.
• In a large mixing bowl, combine natural peanut butter with brown rice syrup until smooth.
• Stir in vanilla pea protein powder and chocolate chips. It will become difficult to stir with a spoon. Use your hands to squeeze the batter and form a consistent dough.
• If too dry or crumbly, fix it by adding 1 tablespoon at a time of either almond milk (makes the bar softer) or melted coconut oil (not too hot, or it will melt your chocolate chips). The dough has enough liquid when it stick together when squeezed in your hand.
• Press the dough into a square 8-inch x 8-inch pan, smoothen the top with the back of a spoon or spatula. Freeze 10 minutes to set.
• Remove from the freezer and cut into 12 protein bars.
• Store bars in an airtight container in the fridge for up to 1 week.

फेसबुक पर सांझा करें पिन पकाने की विधि

पोषण

सेवित: 1बार | कैलोरी: 171किलो कैलोरी | कार्बोहाइड्रेट: 10g | प्रोटीन: 11g | मोटी: 11g | संतृप्त वसा: 2g | सोडियम: 197mg | पोटैशियम: 140mg | फाइबर: 2g | चीनी: 6g | कैल्शियम: 14mg | आयरन: 1mg

सामग्री और प्रतिस्थापन

To make high-protein vegan bars that are healthy and gluten-free at home, you need to focus on wholesome ingredients.

• Peanut Butter Or Almond Butter – Choose a nut butter with no added sugar, no added vegetable oil. Check the ingredient list of your peanut butter jar. You should only see peanuts and eventually salt.
• प्रोटीन पाउडर – Choose a clean protein powder low in sugar and carbs. The most popular plant-based protein powders are made of these शाकाहारी प्रोटीन स्रोत: मटर प्रोटीन, गांजा प्रोटीन, ब्राउन राइस प्रोटीनया, सोया प्रोटीन. I like to use NuZest Vanilla Protein powder for these plant-based protein bars. It is a high-quality pea protein mix made of real food rich in nutrients and vitamins.
• ब्राउन राइस सिरप – A low-GI liquid sweetener is the best to keep your energy level steady and to make low-sugar vegan protein bars. However, any unrefined liquid sweetener below is a healthier liquid sweetener option to make protein bar recipes. They contain plenty of nutrients like magnesium or potassium that refined sweetener doesn’t have. I recommend one of the below options to make this homemade perfect bars recipe. खजूर का सिरप, ब्राउन राइस सिरप,

Let me explain how to choose your three main ingredients to make this copycat perfect bar recipe vegan and gluten-free!

How To Make Healthy Homemade Protein Bars

स्वाद विकल्प

While you only need 3 ingredients to make these peanut butter protein bars, I highly recommend adding one or a few more ingredients to create a range of protein bar flavors that mimic the Perfect Bar original recipes!

Below are some ingredients I recommend adding to your dough to create the same flavors like the popular perfect bar product range.

• Dark Chocolate Chip Peanut Butter – add 1/4 cup of vegan chocolate chips.
• नारियल मूंगफली का मक्खन – add 1/4 cup unsweetened desiccated coconut.
• चॉकलेट टकसाल – add 1/4 cup dark chocolate chips and 3-4 drops of mint stevia drops.
• नमकीन कैरेमल – add 3-4 drops of salted caramel stevia drops.
• डार्क चॉकलेट बादाम – add 1/4 cup of vegan dark chocolate chips and replace peanut butter with almond butter.
• Blueberry Cashews –  replace peanut butter with cashew butter in the recipe and add 1/4 cup freeze-dried blueberry.

कैरीन के सुझाव

If it is your first time using protein powder in a recipe, let me share some tips with you.

1. Weigh Your Powder For Precision – protein powder is very liquid absorbent. A tiny extra amount can dry up these vegan, gluten-free protein bars. So weigh the powder rather than using measuring cups.
2. Adjust The Dough – if your dough is too dry and it becomes difficult to bring the ingredients together, add a splash of almond milk, 2 or 3 tablespoons adding gradually. Usually, one tablespoon is enough to help the dough come together.

I really think they are the best vegan protein bars! But, be aware that depending on the plant-based protein powder blend and sweetener you choose, the texture can vary a lot. They are mainly dense, crumbly, not sticky or chewy.

और भी शाकाहारी प्रोटीन रेसिपी

If you love high-protein vegan food as a post work out, check out my other recipes below:

ग्लूटेन-मुक्त प्रोटीन बार

कद्दू प्रोटीन बार

वीगन प्रोटीन बॉल्स

प्रोटीन पाउडर से बनी केले की ब्रेड

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