Acestea Batoane proteice de casă 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 Batoane proteice din aluat de biscuiți, Batoane de quinoa, Batoane proteice Brownie but today I wanted to make a really simple version with as few ingredients as possible that I can take after a workout.
Deși întreaga rețetă este chiar mai jos, nu ratați toate sfaturile mele mai jos, inclusiv înlocuirea ingredientelor, sfaturile mele de gătit și fotografii pas cu pas!
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Batoane proteice de casă
Ingrediente
- 1 ceaşcă Unt de arahide (nesărat) - proaspăt picant, fără zahăr adăugat, fără ulei adăugat (nota 1)
- ¼ ceaşcă Sirop de arțar - (nota 2)
- ¾ ceaşcă Pudră proteică de vanilie - (nota 3)
- ½ ceaşcă Semințe de cânepă - (nota 4)
Opțional
- 1 linguriță Extract de vanilie - (nota 5)
Coajă de ciocolată
- 2 uncii Ciocolata Neagra - (nota 6)
- 1 linguriță Ulei de cocos - topit (nota 7)
Instrucțiuni
- 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.
- Apăsați aluatul în tava de chec și neteziți suprafața cu o spatulă.
- 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.
notițe
Echipament
Nutriţie
Ingrediente și înlocuiri
You only need 4 simple ingredients to make the base and 2 more for the optional chocolate layer.
- Unt de arahide – This is the base, providing richness and binding the ingredients. Almond, cashew, or sunflower seed butter is fine too.
- Sirop de arțar – This sweetens the bars. Sugar-free monk fruit syrup or other liquid sweeteners are also fine.
- Pudră proteică de vanilie – This adds protein and flavor. Pea, hemp, almond, or peanut protein powders all work.
- Semințe de cânepă – Hemp seeds add protein and nutrients. Other seeds like sunflower or pumpkin seeds work, but they lower the protein content.
- Ciocolata Neagra – This creates a rich chocolate shell. Any dark chocolate will work but I like over 70% cocoa (or more).
- Ulei de cocos – This helps melt the chocolate smoothly. Other oils like light olive or avocado oil are fine.
How to Make Homemade Protein Bars
Această rețetă este super ușor de preparat, iată cum se face în imagini.
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.
Sfaturile lui 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.
- Bile de proteine – Shape the mixture into balls for bite-sized protein snacks.
- Variații de semințe – Use hemp, sunflower, or pumpkin seeds.
- Adăugați ulei de cocos – Add melted coconut oil to the base batter if the mixture is too dry.
- Opțiune fără nuci – Use sunflower seed butter for a nut-free version.
- Unt de arahide proaspăt – 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.
Vă mulțumim pentru ajutor
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 aici.
Dommage on ne peut pas commander cette marque de protéines pour la France.
Vous pouvez utiliser toute marque de proteines.
Familiei mele i-a plăcut asta!
Thank you so much for taking the time to review!