Estes Barras de proteína caseiras are simple, healthy, and delicious no-bake snack bars, loaded with over 15g of protein and ready in under 25 minutes.
I love healthy and homemade protein bars, like my Barras de proteína com sabor de massa de biscoito, Barras de Quinoa, ou Barras de proteína de brownie but today I wanted to make a really simple version with as few ingredients as possible that I can take after a workout.
Embora a receita completa esteja logo abaixo, não perca todas as minhas dicas mais adiante, incluindo substituições de ingredientes, dicas de culinária e fotos do passo a passo!
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Barras de proteína caseiras
Ingredientes
- 1 xícara Manteiga de amendoim (sem sal) - fresco e suculento, sem adição de açúcar, sem adição de óleo (nota 1)
- ¼ xícara Maple Syrup - (nota 2)
- ¾ xícara Proteína em pó de baunilha - (nota 3)
- ½ xícara Sementes de cânhamo - (nota 4)
Opcional
- 1 colher de chá de extrato de baunilha - (nota 5)
Casca de chocolate
- 2 onças Chocolate - (nota 6)
- 1 colher de chá Óleo de côco - derretido (nota 7)
Instruções
- 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.
- Pressione a massa na forma de pão e alise a superfície com uma espátula.
- 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
Equipamentos
Nutrição
Ingredientes e Substituições
You only need 4 simple ingredients to make the base and 2 more for the optional chocolate layer.
- Manteiga de amendoim – This is the base, providing richness and binding the ingredients. Almond, cashew, or sunflower seed butter is fine too.
- Maple Syrup – This sweetens the bars. Sugar-free monk fruit syrup or other liquid sweeteners are also fine.
- Proteína em pó de baunilha – This adds protein and flavor. Pea, hemp, almond, or peanut protein powders all work.
- Sementes de cânhamo – Hemp seeds add protein and nutrients. Other seeds like sunflower or pumpkin seeds work, but they lower the protein content.
- Chocolate – This creates a rich chocolate shell. Any dark chocolate will work but I like over 70% cocoa (or more).
- Óleo de côco – 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.
Dicas da 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.
- Opção sem nozes – Use sunflower seed butter for a nut-free version.
- Manteiga de amendoim fresca – 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.
recette simple avec des ingrédients que j’ai dans mon placard. Délicieux et rapide à faire. Merci pour tes excellentes recettes. C’est toujours un plaisir.
C’est tellement agréable de lire un commentaire en Français. Merci mille fois!
Thanks very much for these great protein bar recipes. I don’t understand what drippy peanut butter is. Please explain.
also, is there a list of “best” and cleanest pea, etc.non-dairy protein powders? I accidentally got ahold of a whey powder that doesn’t like my gut.
Obrigado pela sua ajuda.
Drippy means runny, liquid fresh from the jar, not a old jar of peanut butter where the peanut butter is thick and hardened. My pea protein powder has just 3-ingredient, no additives you can find it clique aqui.
Dommage on ne peut pas commander cette marque de protéines pour la France.
Vous pouvez utiliser toute marque de proteines.
Minha família adorou isso!
Thank you so much for taking the time to review!